Reply
Results 1 to 20 of 20
  1. #1
    Registered User PixelFive's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 34
    Rep Power: 0
    PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50)
    PixelFive is offline

    Bench press plateu, what options do I have?

    Male 42,
    83Kg
    24% body fat give or take.
    Currently consuming 1800 calories.
    Upper, lower body split. Training on MTTF and rest days are WSS.

    According to my training plan I should do 6-8 reps for 3 sets on my bench press.

    When I reached 8 I added on 1.25kg to each side of the bench.

    For a few months since I've increased the weight sightly, I've been benching at 6 reps but maybe the second set I can squeeze in 5, last set 4 or 5..... As I say it's been a few months and I'm not sure if I continue like this or add in an extra set to help push past this plateu (if it is)

    Can anyone share any advice or is this ok? Feel free to ask further questions if required as I'm not sure what you guys may want to know in addition.
    Reply With Quote

  2. #2
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 2,505
    Rep Power: 13981
    TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000)
    TolerantLactose is online now
    Normally, I'd say the problem is that you're in a deficit but there are 2 points:
    1) At 24%, you should still be able to progress unless you're high intermediate or advanced as a lifter.
    2) You've claimed to be eating 1800 cal/day for a while yet you've lost no weight.

    I'm going to suggest poor programming or effort as primary causes.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
    Reply With Quote

  3. #3
    Registered User PixelFive's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 34
    Rep Power: 0
    PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50)
    PixelFive is offline
    Originally Posted by TolerantLactose View Post
    Normally, I'd say the problem is that you're in a deficit but there are 2 points:
    1) At 24%, you should still be able to progress unless you're high intermediate or advanced as a lifter.
    2) You've claimed to be eating 1800 cal/day for a while yet you've lost no weight.

    I'm going to suggest poor programming or effort as primary causes.
    Thanks.... The workout I'm doing is

    aworkoutroutine.com/the-muscle-building-workout-routine/

    What should be an indication as to when I should be progressing i.e. every month I should add XX weight or reps and what do you mean by poor effort? I think I give it my best but would be great if you could explain.
    Last edited by PixelFive; 11-29-2020 at 02:28 PM.
    Reply With Quote

  4. #4
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 2,505
    Rep Power: 13981
    TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000)
    TolerantLactose is online now
    What weight are you stuck at? What is your athletic background?
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
    Reply With Quote

  5. #5
    Registered User PixelFive's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 34
    Rep Power: 0
    PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50)
    PixelFive is offline
    Originally Posted by TolerantLactose View Post
    What weight are you stuck at? What is your athletic background?
    I'm at a desk all day and have little activity other than the weight training program I've listed above. Of course I try to go for a mild walk if possible during work hours. I take about 2500-3000 steps on a daily basis.

    I'm stuck at around 69kg on the barbell bench. Thanks
    Reply With Quote

  6. #6
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 2,505
    Rep Power: 13981
    TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000)
    TolerantLactose is online now
    Originally Posted by PixelFive View Post
    I'm at a desk all day and have little activity other than the weight training program I've listed above. Of course I try to go for a mild walk if possible during work hours. I take about 2500-3000 steps on a daily basis.

    I'm stuck at around 69kg on the barbell bench. Thanks
    Athletic background meaning history not your current state.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
    Reply With Quote

  7. #7
    Age 59 MajorTendonitis's Avatar
    Join Date: Jan 2016
    Location: BC, Canada
    Posts: 11,358
    Rep Power: 108172
    MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000)
    MajorTendonitis is online now
    How often are you bench pressing, once a week ?
    Asteroid 2021
    Reply With Quote

  8. #8
    Registered User PixelFive's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 34
    Rep Power: 0
    PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50)
    PixelFive is offline
    Not a lot of activity. I did sports at school but since then nothing. I only took up weight lifting a few years ago starting with Fierce 5.....I saw some crazy gains and then it stopped for a few months. Recently I changed to the current program (few months ago)
    Reply With Quote

  9. #9
    Registered User PixelFive's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 34
    Rep Power: 0
    PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50)
    PixelFive is offline
    Originally Posted by MajorTendonitis View Post
    How often are you bench pressing, once a week ?
    I bench on a Monday. I also do inclined dumbbell bench too.
    I then do dumbbell flat bench on Wednesdays.

    Both consist of 10 reps at around 20kg. I feel I can increase this but going slowly for 2 reasons. 1. To avoid longer recovery and 2 my left arm wobbles a little when lifting so I think this is due to being weak and hopefully I can strengthen it
    Reply With Quote

  10. #10
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 2,505
    Rep Power: 13981
    TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000)
    TolerantLactose is online now
    Originally Posted by PixelFive View Post
    Not a lot of activity. I did sports at school but since then nothing. I only took up weight lifting a few years ago starting with Fierce 5.....I saw some crazy gains and then it stopped for a few months. Recently I changed to the current program (few months ago)
    I figured as much. I've noticed that a lot of people who've never played competitive sports seriously or worked in an occupation where they have to push themselves (eg. fire fighting, military) don't know how to exert themselves. This is something you'll have to learn or you'll make very little progress.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
    Reply With Quote

  11. #11
    Registered User NomadNA's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 113
    Rep Power: 77
    NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50)
    NomadNA is offline
    I think I hit my first BP plateau at 300 lbs. For me it was part mental intimidation and part programming issues. The issue resolved itself in about a month without me getting any smarter. Its actually a funny story.

    Your stated frequency appears to be out of sync with the program you linked. I'm personally am more of a fan of your last program than your current. I also like stronglifts and ICF 5x5, but your program isn't terrible. Your description of says you lift (M/W) is out of sync with both versions of the program you linked. Can't blame the program if you don't follow it.


    For the arm stability issues. This is typical if you haven't lifted consistently. For myself I usually find it improves with consistency over the first 1-3 months until it isn't noticeable. Researching a powerlifting technique for Bench Press is a good way to learn Lat activation for BP stability.

    If you sincerely think you're doing everything correctly and consistently, try a 10% weight reset and then work your way back up. Make sure you're getting enough sleep, protein.
    Last edited by NomadNA; 11-30-2020 at 01:16 PM. Reason: grammar
    Reply With Quote

  12. #12
    Registered User PixelFive's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 34
    Rep Power: 0
    PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50)
    PixelFive is offline
    Originally Posted by TolerantLactose View Post
    I figured as much. I've noticed that a lot of people who've never played competitive sports seriously or worked in an occupation where they have to push themselves (eg. fire fighting, military) don't know how to exert themselves. This is something you'll have to learn or you'll make very little progress.
    I used to do that when I was young but of course not as much now.... So are you suggesting adding in an extra set or something? Thanks
    Last edited by PixelFive; 11-30-2020 at 11:57 AM.
    Reply With Quote

  13. #13
    Registered User PixelFive's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 34
    Rep Power: 0
    PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50)
    PixelFive is offline
    Originally Posted by NomadNA View Post
    I think I hit my first BP plateau at 300 lbs. For me it was part mental intimidation and part programming issues. The issue resolved itself in about a month without me getting any smarter. Its actually a funny story.

    Your stated frequency appears out of sync with the program you linked. I'm personally more of your last program than your current. I also like stronglifts and ICF 5x5, but your program isn't terrible. Your description of days you lift (M/W) is out of sync with both versions of the program you linked. Can't blame the program if you don't follow it.


    For the arm stability issues. This is typical if you haven't lifted consistently. For myself I usually find it improves with consistency over the first 1-3 months until it isn't noticeable. Researching a powerlifting technique for Bench Press is a good way to learn Lat activation for BP stability.

    If you sincerely think you're doing everything correctly and consistently, try a 10% weight reset and then work your way back up. Make sure you're getting enough sleep, protein.
    I didn't follow how I'm not following the program? My original post state I train on MTTF (Monday, Tuesday, Thursday and Friday)

    I will search on the area you mentioned but perhaps I'm a little eager wanting to see more gains like I did with F5.... I did read gains slow down as your body gets used to it but I don't know if I've reached that level. Thanks
    Last edited by PixelFive; 11-30-2020 at 11:58 AM.
    Reply With Quote

  14. #14
    Registered User Markype's Avatar
    Join Date: Nov 2020
    Posts: 64
    Rep Power: 0
    Markype is not very well liked. (-100) Markype is not very well liked. (-100) Markype is not very well liked. (-100) Markype is not very well liked. (-100) Markype is not very well liked. (-100) Markype is not very well liked. (-100) Markype is not very well liked. (-100) Markype is not very well liked. (-100) Markype is not very well liked. (-100) Markype is not very well liked. (-100) Markype is not very well liked. (-100)
    Markype is offline
    Originally Posted by PixelFive View Post
    Male 42,
    83Kg
    24% body fat give or take.
    Currently consuming 1800 calories.
    Upper, lower body split. Training on MTTF and rest days are WSS.

    According to my training plan I should do 6-8 reps for 3 sets on my bench press.

    When I reached 8 I added on 1.25kg to each side of the bench.

    For a few months since I've increased the weight sightly, I've been benching at 6 reps but maybe the second set I can squeeze in 5, last set 4 or 5..... As I say it's been a few months and I'm not sure if I continue like this or add in an extra set to help push past this plateu (if it is)

    Can anyone share any advice or is this ok? Feel free to ask further questions if required as I'm not sure what you guys may want to know in addition.
    Lower the load and do more reps, go for 8-15. Worked for me over 10 years
    Reply With Quote

  15. #15
    Registered User NomadNA's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 113
    Rep Power: 77
    NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50)
    NomadNA is offline
    Originally Posted by PixelFive View Post
    I bench on a Monday. I also do inclined dumbbell bench too.
    I then do dumbbell flat bench on Wednesdays.

    Both consist of 10 reps at around 20kg. I feel I can increase this but going slowly for 2 reasons. 1. To avoid longer recovery and 2 my left arm wobbles a little when lifting so I think this is due to being weak and hopefully I can strengthen it
    Originally Posted by PixelFive View Post
    I didn't follow how I'm not following the program? My original post state I train on MTTF (Monday, Tuesday, Thursday and Friday)

    Compare your statements above. In two post you say you lift MTRF, and the third you say you do MW. which is it?

    If you shift your Thurs to wed, then to be true to the program you need to shift the Monday workout to Sunday in order to maintain the same recovery period in between.
    Reply With Quote

  16. #16
    Registered User PixelFive's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 34
    Rep Power: 0
    PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50)
    PixelFive is offline
    Originally Posted by NomadNA View Post
    Compare your statements above. In two post you say you lift MTRF, and the third you say you do MW. which is it?

    If you shift your Thurs to wed, then to be true to the program you need to shift the Monday workout to Sunday in order to maintain the same recovery period in between.
    Oh sorry, that was a typo To recap I train MTTF as per my original post. I was supposed to write Thursday instead of Wednesday. So yes I do

    Monday: Upper Body A Workout
    Tuesday: Lower Body A Workout
    Wednesday: off
    Thursday: Upper Body B Workout
    Friday: Lower Body B Workout
    Saturday: off
    Sunday: off

    Thanks
    Reply With Quote

  17. #17
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 27
    Posts: 10,714
    Rep Power: 50097
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    Originally Posted by NomadNA View Post
    I think I hit my first BP plateau at 300 lbs. For me it was part mental intimidation and part programming issues. The issue resolved itself in about a month without me getting any smarter. Its actually a funny story.

    Your stated frequency appears to be out of sync with the program you linked. I'm personally am more of a fan of your last program than your current. I also like stronglifts and ICF 5x5, but your program isn't terrible. Your description of says you lift (M/W) is out of sync with both versions of the program you linked. Can't blame the program if you don't follow it.


    For the arm stability issues. This is typical if you haven't lifted consistently. For myself I usually find it improves with consistency over the first 1-3 months until it isn't noticeable. Researching a powerlifting technique for Bench Press is a good way to learn Lat activation for BP stability.

    If you sincerely think you're doing everything correctly and consistently, try a 10% weight reset and then work your way back up. Make sure you're getting enough sleep, protein.
    Good Post.
    Reiterating learning back tightness is really key, it smooths out the entire movement.

    I'd also strongly encourage flat barbell benching at least twice a week, long pause, wide/close grips, and pin press variations are all great options.
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  18. #18
    Registered User NomadNA's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 113
    Rep Power: 77
    NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50)
    NomadNA is offline
    /Fist-bump WR.

    Originally Posted by PixelFive View Post
    Oh sorry, that was a typo To recap I train MTTF as per my original post. I was supposed to write Thursday instead of Wednesday. So yes I do

    Monday: Upper Body A Workout
    Tuesday: Lower Body A Workout
    Wednesday: off
    Thursday: Upper Body B Workout
    Friday: Lower Body B Workout
    Saturday: off
    Sunday: off

    Thanks
    Okay, looking closer back at your split. I think Upper B is out of alignment with your goals. Bench press as your 4th compound movement is risking semi-junk volume. Its a very exhausting exercise both for your muscles and your neuro-activation. Many online gurus say "progressive" overload methodology isn't as viable the further into your workout you go. Typically your first 3 compounds of the day are where your strength gains are going to go.For example, very few Bro's are lateral raising 75 lb dumbbells and if they do, they're likely about to tear something.

    I'm not saying the program is junk. My current program very much deprioritizes Bench Press while I'm catching up other areas. But if you're trying to prioritize bench press I wouldn't use this program.

    Pick a program that prioritizes Bench press as a early lift (Preferably 1st compound of the day/ twice a week. You can still consider with BP as 2nd or 3rd compound/day). Incline Press, Decline press and chest Dips can be considered a pectoral dominant lift same as regular Bench Press. OHP only uses pectorals as a tertiary group, so I really consider OHP for "shoulder days".
    Reply With Quote

  19. #19
    Registered User PixelFive's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 34
    Rep Power: 0
    PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50) PixelFive will become famous soon enough. (+50)
    PixelFive is offline
    Originally Posted by NomadNA View Post
    /Fist-bump WR.



    Okay, looking closer back at your split. I think Upper B is out of alignment with your goals. Bench press as your 4th compound movement is risking semi-junk volume. Its a very exhausting exercise both for your muscles and your neuro-activation. Many online gurus say "progressive" overload methodology isn't as viable the further into your workout you go. Typically your first 3 compounds of the day are where your strength gains are going to go.For example, very few Bro's are lateral raising 75 lb dumbbells and if they do, they're likely about to tear something.

    I'm not saying the program is junk. My current program very much deprioritizes Bench Press while I'm catching up other areas. But if you're trying to prioritize bench press I wouldn't use this program.

    Pick a program that prioritizes Bench press as a early lift (Preferably 1st compound of the day/ twice a week. You can still consider with BP as 2nd or 3rd compound/day). Incline Press, Decline press and chest Dips can be considered a pectoral dominant lift same as regular Bench Press. OHP only uses pectorals as a tertiary group, so I really consider OHP for "shoulder days".
    I think i see where you're coming from. At present i do enjoy this workout but is this the only way? Is there no alternative or could i do the bench press first (remember on Thursday's it with a dumbbell) and increase the weight?
    Reply With Quote

  20. #20
    Registered User NomadNA's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 113
    Rep Power: 77
    NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50) NomadNA will become famous soon enough. (+50)
    NomadNA is offline
    Originally Posted by PixelFive View Post
    At present i do enjoy this workout but is this the only way? Is there no alternative or could i do the bench press first (remember on Thursday's it with a dumbbell) and increase the weight?
    There's tons of alternatives and choices. You can re-arrange your current routine, pick another, or keep it as is. You can also rotate your focus every month or two.

    The suggestions were around your goal to improve your BP faster. There's no shame in prioritizing other areas or going for your current "balance" of lifts. You'll get a baseline of results in all the areas with more results in the prioritized areas.

    I personally have my prioritized areas and my lagging areas. And I'll switch it up in another 2 months depending on how my blazers are fitting.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts