Ok well I pretty much only worked on chest for about a year up untill like November now I'm working out most of my body parts but right now I have a crappy routeine untill summer.
So last summer my Benchpress has gone from 160 to 140ish and I've been having to get my Dad to spot me a couple times which I've never had to do.
I pretty much go to failure or 1 rep to failure all the time what would you recomend?
Day 1:Chest/Bi's
BenchPress 4-5x3
Curls:4-5x4
Dumbell Flys 4-5x2
Elevated Push ups failurex3
Push ups: Failure x2
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Results 1 to 16 of 16
Thread: Benchpress is PISSING ME OFF
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06-21-2006, 04:25 PM #1Registered User
- Join Date: Aug 2005
- Location: Oshawa, Ontario, Canada
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Benchpress is PISSING ME OFF
~Meh~
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06-21-2006, 04:27 PM #2True Endo
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For chest i recommend switching up your retuein, sounds like your in a plateau.
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06-21-2006, 04:30 PM #3Far Beyond Driven
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You don't need to go to failure on the bench. I stay away from doing that. I rarely go to failure on any exercise, it's just what i've found to be a bit more productive. Maybe if you switch it up a little bit, go a month doing failure and then a month not going to failure. It's just what you discover that works best. Start working every bodypart. If you strengthen your other bodyparts, you're bench will definately go up over time.
One hundred calories worth of pancake syrup will build just as much muscle as one hundred calories worth of apples or potatoes.
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06-21-2006, 04:31 PM #4I Am Teh Lolrus
- Join Date: May 2006
- Location: Texas: swimming in a way that you can't detect...
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why do you have a bad routine until summer?
Also, you not only hit a plateu, you're probably overtraining.
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06-21-2006, 04:36 PM #5Registered User
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Hey man,
I agree with the comments up there, you must be in a plateau, or maybe your overtraining because i've heard of people here at the gym workout the chest too often and their bench started to decrease. Also, I don't think that going to failure for bench press is good in EVERY workout. I recommend you keep those repetitions higher than 4, for me I do 4 sets of 4-10 reps (heaviest one with 4 reps, lightest one with 10 reps). I only do 1 RM once every 8 weeks to see if I have improved.
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06-21-2006, 04:42 PM #6Registered User
- Join Date: Aug 2005
- Location: Oshawa, Ontario, Canada
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Ok thanks what rep range would you recomend?
I doubt im on a plateu because I've just started using this workout this month.
PS thats only my chest/Bi day of my workout I workout 4 days a week and Im not doing a very good workout right now because Im going to wait for the summer to do it because Im going on vaction and goin to my sisters place for a bit.~Meh~
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06-21-2006, 04:59 PM #7Banned
- Join Date: Jun 2006
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- Posts: 1,673
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well as i was told it was different
Rep 1-6 for size
7-12 for str. i Might be wrong
i also seek professional advice
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06-21-2006, 06:18 PM #8For two weeks try Bench 3x12, Incline 3x12, twice a week, not to failure but push yourself.Originally Posted by Car_Freak
Next two weeks, 3x8, 3x8
Next two weeks 3x4, 3x4. Failure on the last sets only of the last week.
Cut the pushups and the flys out.I hate stupid.
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06-21-2006, 06:27 PM #9Registered User
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Do something like this
Chest day:
Incline press (dumbells preferably, but barbell works too) 4-maybe 5 sets of 15 (warmup), 12, 10, 8, 5
Flat bench press (or maybe close grip to hit triceps) 5 sets of 15, 12, 10, 8, 5
Pec flies 4 sets
And if you still wanna do more then add some declines in there
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06-21-2006, 06:48 PM #10Banned
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You got those two reversed. But rep ranges aren't as important as diet.Originally Posted by jimmierock
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06-21-2006, 08:09 PM #11Registered User
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make sure you've got a solid diet, more protein might get you over the plateau. just an idea, try working down: ie go until failure with 45 plates: 135lbs, then 25 and 5 plates: 105, then 25 plates (95) and do all those until failure after you've done your regular sets. believe me, thats one way to work the chest muscles. keeping things varied will help a lot. that method is called strip setting i believe.
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06-22-2006, 12:09 AM #12Registered User
- Join Date: Jan 2006
- Age: 36
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firstly take a break from training altogether for a week or so [ if you can, that is]
Next, like the above posters have mentioned-switch your routine around. Start using dumbells. Use them for say 3 weeks or so, and then go to back to your barbell bench press. Try dips and weighted dips. Also, make SURE you train your delts and tris. Hit them hard. And DON'T max out every week or every second week (on your BP).
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06-22-2006, 12:52 AM #13
eat more
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06-22-2006, 03:02 AM #14Norse Force
- Join Date: May 2004
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totally wrong lolOriginally Posted by jimmierock"In the shade now tall forms are advancing,
And their wan hands like snowflakes in the moonlight are gleaming;
They beckon, they whisper, 'Oh! strong armed in valor,
The pale guests await thee - mead foams in Valhalla.'"
Fryed Chykenz for lyfe: mcxk
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06-22-2006, 05:22 AM #15Registered User
- Join Date: Apr 2005
- Posts: 84
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1-3 strength/powerlifting
4-8 size/ mass
9-20 toning/endurance"Working out is like digging a hole... you dont need fancy books to learn how to dig, you just start digging."
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06-22-2006, 05:26 AM #16Registered User
- Join Date: Jan 2006
- Age: 36
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- Rep Power: 223
wtf is toning?
lift weights for strength, eat for size y0.
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