Hit a plateau with bench

[brownzilla786]

I simply CANNOT move up on bench and its getting very frustrating. When I go to the gym for my tricep/chest day I start with bench.

This is what I should be doing
145 lbs/10 times
155 lbs/8 times
165 lbs/6 times

I actually do this
145 lbs/ 10 times
155 lbs/ 6 times
165 lbs/ 2-3 times

I have been stuck doing this for at least a month and I havent made any gains what so ever. After completing my bench workout I do incline bench then decline bench which I have been improving on, but my straight bench has not been budging. Over all I am stronger than a month before but when it comes to bench I just cant lift what I should be lifting. Maybe my workout is flawed?
Thanks in advance

 

[SociallyChallenged]

Originally posted by: brownzilla786
I simply CANNOT move up on bench and its getting very frustrating. When I go to the gym for my tricep/chest day I start with bench.

This is what I should be doing
145 lbs/10 times
155 lbs/8 times
165 lbs/6 times

I actually do this
145 lbs/ 10 times
155 lbs/ 6 times
165 lbs/ 2-3 times

I have been stuck doing this for at least a month and I havent made any gains what so ever. After completing my bench workout I do incline bench then decline bench which I have been improving on, but my straight bench has not been budging. Over all I am stronger than a month before but when it comes to bench I just cant lift what I should be lifting. Maybe my workout is flawed?
Thanks in advance

If you're having trouble, I'd say you gotta try something else. Either do flat bench with dumbbells or switch to a 3 sets of 5 workout with heavier weight. That'll allow you to grow a bit and increase your strength. You wanna nearly fail on your last rep (or even fail), so pick a weight that'll do that for you.

EDIT: Also, what are your stats? How big are you?

 

[KoolDrew]

Bench more than once a week and stop with the 10/8/6 rep crap.

EDIT- Fixed.

 

[brownzilla786]

Originally posted by: SociallyChallenged

Originally posted by: brownzilla786
I simply CANNOT move up on bench and its getting very frustrating. When I go to the gym for my tricep/chest day I start with bench.

This is what I should be doing
145 lbs/10 times
155 lbs/8 times
165 lbs/6 times

I actually do this
145 lbs/ 10 times
155 lbs/ 6 times
165 lbs/ 2-3 times

I have been stuck doing this for at least a month and I havent made any gains what so ever. After completing my bench workout I do incline bench then decline bench which I have been improving on, but my straight bench has not been budging. Over all I am stronger than a month before but when it comes to bench I just cant lift what I should be lifting. Maybe my workout is flawed?
Thanks in advance

If you're having trouble, I'd say you gotta try something else. Either do flat bench with dumbbells or switch to a 3 sets of 5 workout with heavier weight. That'll allow you to grow a bit and increase your strength. You wanna nearly fail on your last rep (or even fail), so pick a weight that'll do that for you.

EDIT: Also, what are your stats? How big are you?

Thanks for the advice, I was also thinking of doing dumbbell bench but I despise doing them.
I'm 6'2'' 155lbs just turning 18

 

[brownzilla786]

Originally posted by: KoolDrew
Bench more than twice a week and stop with the 10/8/6 rep crap.

if not 10/8/6 then what else

 

[KoolDrew]

Originally posted by: brownzilla786

Originally posted by: KoolDrew
Bench more than twice a week and stop with the 10/8/6 rep crap.

if not 10/8/6 then what else

3x5, 5x5, 3-4x6-8

I only use higher reps for secondary movements. For example, say I was doing a 4-day split and on lower day I started with squat. I would do something like the above, and then if I felt like I needed another quad movement after, it would likely be 2-3x10-12 or whatever. I generally stick to lower reps for the main compound lifts like squat, bench, deadlift, etc. though. Same with upper body. I'll do flat bench at lower reps and follow with incline DB press with higher reps or something. Bicep and tricep work may even be 1-2x12-15, but that's after they were trashed from heavy pushing and pulling.

I'm 6'2'' 155lbs just turning 18

Try gaining weight.

 

[SociallyChallenged]

Originally posted by: KoolDrew

Originally posted by: brownzilla786

Originally posted by: KoolDrew
Bench more than twice a week and stop with the 10/8/6 rep crap.

if not 10/8/6 then what else

3x5, 5x5, 3-4x6-8

I only use higher reps for secondary movements. For example, say I was doing a 4-day split and on lower day I started with squat. I would do something like the above, and then if I felt like I needed another quad movement after, it would likely be 2-3x10-12 or whatever. I generally stick to lower reps for the main compound lifts like squat, bench, deadlift, etc. though. Same with upper body. I'll do flat bench at lower reps and follow with incline DB press with higher reps or something. Bicep and tricep work may even be 1-2x12-15, but that's after they were trashed from heavy pushing and pulling.

I'm 6'2'' 155lbs just turning 18

Try gaining weight.

Yep, I do the exact same and haven't had any trouble with plateauing as of yet. Don't do the 10/8/6. It's pretty inefficient, I've found in my experience. KoolDrew gives you the other options that work quite well. I would suggest overloading as much as you can with the 3x5 so your muscles get shocked pretty good with the overload. The others work great too. Also, at 6'2 and 155, I would consider bulking maybe. I'm 5'8" and 150ish and can bench 3 sets of 180 5 times. Try the low reps, high weight approach and let us know what you think in a week or two.

 

[TallBill]

Are you rowing, hitting triceps, shoulders?

 

[Koing]

Do you do any dips?

5x5 is a solid rep scheme for bench press.

How long are you resting inbetween your sets? Recovery is a big factor in being able to get reps out.

When's the last time you had a 'recovery' week? How often are you training? If you train hard 3-4x a week you may be due a recovery week (drop the weights by about 10% and drop the last set of each exercise). The following week you come back much stronger = fresher = lift more

Koing

 

[StageLeft]

You are pretty light. More food would help.

 

[TheNinja]

Originally posted by: KoolDrew
Bench more than twice a week and stop with the 10/8/6 rep crap.

I would definitely NOT bench more than twice a week. At least me personally I like around 5 days to fully recover from a heavy session of chest workout. You could do some light work inbetween to keep the blood and nutrients flowing but I don't find it particularly effective use of my time.

Your main problem is that you probably do the same routine every time. I hit a plateau as well so I'm actually cutting out flat bench with the barbell for a month or two. I'm now starting with incline Barbell and then doing decline dumbell presses. Dips are also a good idea. When you come back to flat bench after 2 months you should be able to work past the plateau quite quickly if not immediately.

Of course this is assuming that your diet is in check and you're getting enough calories to grow.

 

[TallBill]

Originally posted by: TheNinja

Originally posted by: KoolDrew
Bench more than twice a week and stop with the 10/8/6 rep crap.

I would definitely NOT bench more than twice a week. At least me personally I like around 5 days to fully recover from a heavy session of chest workout. You could do some light work inbetween to keep the blood and nutrients flowing but I don't find it particularly effective use of my time.

Your main problem is that you probably do the same routine every time. I hit a plateau as well so I'm actually cutting out flat bench with the barbell for a month or two. I'm now starting with incline Barbell and then doing decline dumbell presses. Dips are also a good idea. When you come back to flat bench after 2 months you should be able to work past the plateau quite quickly if not immediately.

Of course this is assuming that your diet is in check and you're getting enough calories to grow.

It takes you 5 days to recover because you give your body 5 days to recover. Working out while "sore" only gets easier if you work out when "sore".

 

[KoolDrew]

I would definitely NOT bench more than twice a week.

I meant "bench more than once a week" or "bench twice a week." Sorry, typo.

 

[brownzilla786]

Originally posted by: SociallyChallenged

Originally posted by: KoolDrew

Originally posted by: brownzilla786

Originally posted by: KoolDrew
Bench more than twice a week and stop with the 10/8/6 rep crap.

if not 10/8/6 then what else

3x5, 5x5, 3-4x6-8

I only use higher reps for secondary movements. For example, say I was doing a 4-day split and on lower day I started with squat. I would do something like the above, and then if I felt like I needed another quad movement after, it would likely be 2-3x10-12 or whatever. I generally stick to lower reps for the main compound lifts like squat, bench, deadlift, etc. though. Same with upper body. I'll do flat bench at lower reps and follow with incline DB press with higher reps or something. Bicep and tricep work may even be 1-2x12-15, but that's after they were trashed from heavy pushing and pulling.

I'm 6'2'' 155lbs just turning 18

Try gaining weight.

Yep, I do the exact same and haven't had any trouble with plateauing as of yet. Don't do the 10/8/6. It's pretty inefficient, I've found in my experience. KoolDrew gives you the other options that work quite well. I would suggest overloading as much as you can with the 3x5 so your muscles get shocked pretty good with the overload. The others work great too. Also, at 6'2 and 155, I would consider bulking maybe. I'm 5'8" and 150ish and can bench 3 sets of 180 5 times. Try the low reps, high weight approach and let us know what you think in a week or two.

I'll definitely try 3x5 or 5x5, I have heard lower rep + higher weight bulks you up but I didnt think I should go lower than 6 reps.
As for my weight, I have been trying to gain weight but I never really do. It fluctuates 1-2 pounds but thats about it. I do drink a weight gainer protein shake (from walmart) after every workout along with a meal. I'm going to try to drink the shake more than once a day to help gain weight.
Thanks a lot for the help guys.

 

[brownzilla786]

Originally posted by: Koing
Do you do any dips?

5x5 is a solid rep scheme for bench press.

How long are you resting inbetween your sets? Recovery is a big factor in being able to get reps out.

When's the last time you had a 'recovery' week? How often are you training? If you train hard 3-4x a week you may be due a recovery week (drop the weights by about 10% and drop the last set of each exercise). The following week you come back much stronger = fresher = lift more

Koing

I have heard from others that this actually works, during the school year I can't go to the gym as often as I would like since tests/events come in the way, but during the summer Ill definitely try this.

 

[TheNinja]

Originally posted by: KoolDrew

I would definitely NOT bench more than twice a week.

I meant "bench more than once a week" or "bench twice a week." Sorry, typo.

heh...gotcha. I figured something might be up b/c all your other advice made a lot of sense except that part

 

[SociallyChallenged]

Originally posted by: brownzilla786

Originally posted by: SociallyChallenged

Originally posted by: KoolDrew

Originally posted by: brownzilla786

Originally posted by: KoolDrew
Bench more than twice a week and stop with the 10/8/6 rep crap.

if not 10/8/6 then what else

3x5, 5x5, 3-4x6-8

I only use higher reps for secondary movements. For example, say I was doing a 4-day split and on lower day I started with squat. I would do something like the above, and then if I felt like I needed another quad movement after, it would likely be 2-3x10-12 or whatever. I generally stick to lower reps for the main compound lifts like squat, bench, deadlift, etc. though. Same with upper body. I'll do flat bench at lower reps and follow with incline DB press with higher reps or something. Bicep and tricep work may even be 1-2x12-15, but that's after they were trashed from heavy pushing and pulling.

I'm 6'2'' 155lbs just turning 18

Try gaining weight.

Yep, I do the exact same and haven't had any trouble with plateauing as of yet. Don't do the 10/8/6. It's pretty inefficient, I've found in my experience. KoolDrew gives you the other options that work quite well. I would suggest overloading as much as you can with the 3x5 so your muscles get shocked pretty good with the overload. The others work great too. Also, at 6'2 and 155, I would consider bulking maybe. I'm 5'8" and 150ish and can bench 3 sets of 180 5 times. Try the low reps, high weight approach and let us know what you think in a week or two.

I'll definitely try 3x5 or 5x5, I have heard lower rep + higher weight bulks you up but I didnt think I should go lower than 6 reps.
As for my weight, I have been trying to gain weight but I never really do. It fluctuates 1-2 pounds but thats about it. I do drink a weight gainer protein shake (from walmart) after every workout along with a meal. I'm going to try to drink the shake more than once a day to help gain weight.
Thanks a lot for the help guys.

Why shouldn't you go lower than 6 reps? Trust me, 4 reps at high enough weight will destroy you. You need to go for maximum overload of your muscles to try to shock them and make them grow. If you eat over maintenance with this program, you will definitely start to bulk up. Also, you need to get at least your body weight in grams of protein per day - probably more. Honestly though, 3x5 or 5x5 will get you out of that rut. If it doesn't, you're not going heavy enough. Also, always use a spotter, especially with these 'cause you're going to failure.

 

[KoolDrew]

Also, always use a spotter, especially with these 'cause you're going to failure.

I wouldn't suggest making it a goal to reach failure. There's a point where you're just adding CNS fatigue and not helping hypertrophy, thus increasing recovery time with no real benefit. I suggest stopping a rep before failure. Sometimes I may fail by accident, but I never intentionally do.

 

[Koing]

Originally posted by: brownzilla786

Originally posted by: Koing
Do you do any dips?

5x5 is a solid rep scheme for bench press.

How long are you resting inbetween your sets? Recovery is a big factor in being able to get reps out.

When's the last time you had a 'recovery' week? How often are you training? If you train hard 3-4x a week you may be due a recovery week (drop the weights by about 10% and drop the last set of each exercise). The following week you come back much stronger = fresher = lift more

Koing

I have heard from others that this actually works, during the school year I can't go to the gym as often as I would like since tests/events come in the way, but during the summer Ill definitely try this.

What have you heard that works? The recovery weeks? Or the reps and sets scheme or dips?

If your not adding weight over a 2month period your doing something wrong. Unless your very advance you should be able to get at least 1kg a month at the very minimum!

Koing

 

[SociallyChallenged]

Originally posted by: KoolDrew

Also, always use a spotter, especially with these 'cause you're going to failure.

I wouldn't suggest making it a goal to reach failure. There's a point where you're just adding CNS fatigue and not helping hypertrophy, thus increasing recovery time with no real benefit. I suggest stopping a rep before failure. Sometimes I may fail by accident, but I never intentionally do.

Don't talk to me about that, talk to the guy who wrote Max-OT. I think most people don't actually know what the rep before they fail feels like. I've copped out 2-3 reps early on other exercises when I first started them, not knowing how it feels to max. I think it would be best to fail, at least to get a feeling of how you're going to feel the rep before.

 

[KoolDrew]

Don't talk to me about that, talk to the guy who wrote Max-OT.

To be fair, Max-OT is more of a short term type of thing, definitely not a cornerstone for year round training.

 

[BlahBlahYouToo]

how much time between sets is good when doing low reps heavy weights.

 

[KoolDrew]

Originally posted by: BlahBlahYouToo
how much time between sets is good when doing low reps heavy weights.

I generally take about a 3 minute break between sets for heavy compound lifts.

 

[SociallyChallenged]

Originally posted by: KoolDrew

Don't talk to me about that, talk to the guy who wrote Max-OT.

To be fair, Max-OT is more of a short term type of thing, definitely not a cornerstone for year round training.

The program would be long enough to get him out of his rut, now wouldn't it? At least, it should be. But yeah, I agree it's not a year-round plan. It's just too hard on the joints.

 

[Nocturnal]

Aren't you supposed to shock your muscles by doing something else rather than continously doing the same exercise over and over?