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Sticking Bench Press

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  1. #1
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    Question Sticking Bench Press






    I have a problem which im sure at lot of you have had and possibly overcome – so I need your help.

    My Bench has been stuck at 220 x 10 reps for to long !

    Does anyone know of any effective - tried and tested method of getting over this plateau ?

    Ive tried such Training methods as – 5x5 method, pyramiding, reverse pyramiding etc But to no avail !!!

    HELP !!

  2. #2
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    What is ur current chest routine ? and how long have you / will you be using it ?

    Also, Your training split would be helpful
    Cold as ice !!

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    Drop your reps and increase your weight.
    Being held down by The Man

  4. #4
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    Originally posted by Sub-Zero
    What is ur current chest routine ? and how long have you / will you be using it ?

    Also, Your training split would be helpful
    Chest Routine

    Week 1
    Flat Bench Press - 3 x 10
    Incline / Decline Bench Press (alternate each week) - 3 x 10
    Flat Bench Dumbbell Flys - 3 x 10

    Week 2
    As above - but 5 x 10,8,6,6,6

    Week 3
    Back to - 3 x 10 ..........and so on

    Training Split :- (i train 4 days a week on a 3 day split)

    Monday - Chest, Biceps & Abs
    Tuesday - Rest
    Wednesday - Back & Triceps
    Thursday - Rest
    Friday - Shoulders, legs & Abs
    Saturday - Rest
    Sunday - (Repeat) - so Chest, Biceps & Abs
    Monday - Back & Triceps..............and so on

    I have just finished this 6 week programme !

  5. #5
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    Honestly speaking, there's much to improve.

    1. Legs & Shoulders should NEVER be on the same day. They are both major bodyparts and need a seperate day of themselves.

    2. I don't really see any dumbell bench presses. This would build your stabiliser muscles to a greater extent thereby promoting more strength within them.

    I have a feeling your stablisers and possibly your shoulders are the reason for your bench not increasing.

    Personally, I RARELY do flat bench. I'm more of a incline / decline man and more dumbell work then barbell. Try out dumbells for a few weeks then when you return to barbell work you'll notice a difference in strength.
    Cold as ice !!

  6. #6
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    Originally posted by Sub-Zero
    Honestly speaking, there's much to improve.

    1. Legs & Shoulders should NEVER be on the same day. They are both major bodyparts and need a seperate day of themselves.

    2. I don't really see any dumbell bench presses. This would build your stabiliser muscles to a greater extent thereby promoting more strength within them.

    I have a feeling your stablisers and possibly your shoulders are the reason for your bench not increasing.

    Personally, I RARELY do flat bench. I'm more of a incline / decline man and more dumbell work then barbell. Try out dumbells for a few weeks then when you return to barbell work you'll notice a difference in strength.
    Thanks for the response Sub-Zero !

    I alternate between Barbells and Dumbbells every 6-8 weeks, just to make things different - and in the past this has helped me get my bench to where it is now ! However, now i just cant seem to improve !! Hence why i have asked if there are any alternative training methods i could use ??? Any Suggestions ??

  7. #7
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    Also - for future reference - why shouldnt Legs & Shoulders be trained on the same day ??
    Stats - 6'1", 92kgs (203lbs), BF ~10-11%

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    Legs is a HUGE muscle group and IF you train it intensely enough (heavy squats, etc ...) you would'nt even have the energy to do shoulders.

    Also, the shoulder / trap complex are a very complicated and important muscle group. Shoulders make you BIG !! and give the all essential V-Taper. This is why it's important to set it aside it's own day so it can get fully worked.

    Lastly, the best time limit for a w/o is 45-60 mins. I hav NO idea how you can fit shoulders, legs, calves, possibly traps AND abs within that time slot ??
    Cold as ice !!

  9. #9
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    Originally posted by Sub-Zero
    Legs is a HUGE muscle group and IF you train it intensely enough (heavy squats, etc ...) you would'nt even have the energy to do shoulders.

    Also, the shoulder / trap complex are a very complicated and important muscle group. Shoulders make you BIG !! and give the all essential V-Taper. This is why it's important to set it aside it's own day so it can get fully worked.

    Lastly, the best time limit for a w/o is 45-60 mins. I hav NO idea how you can fit shoulders, legs, calves, possibly traps AND abs within that time slot ??
    I hear what your saying Sub - ideally i would like to do legs and shoulders on seperate days - the only problem is - i can only get to the gym on those 4 nights - due to work and family commitments !!

    Any suggestions on how i could change my Training split ??

  10. #10
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    4 nights ? Simple ...

    Shoulders & Traps

    Back & Forearms + Triceps OR Biceps

    Chest & Biceps OR Triceps

    Legs & Calves

    Do abs at home
    Cold as ice !!

  11. #11
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    Thanks for that Sub - i like it !
    Although i think we have digressed from the initial problem !! Any suggestions on that 1 ??
    Stats - 6'1", 92kgs (203lbs), BF ~10-11%

  12. #12
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    6-8 weeks is TOO far apart to make a difference. You need to alter your routine every 2-3 weeks.

    Also, I would ease off barbell bench for 3-4 weeks while you work on dumbells and machine work
    Cold as ice !!

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    what are you doing for triceps ?
    William F. Buckley describes a conservative as, "someone who stands athwart history, yelling Stop." - and then proceeds to drag civilization back to times best left in history's dungheap.

  14. #14
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    Originally posted by LAM
    what are you doing for triceps ?
    Whatever it is I`d take a guess it`s too much. The way that split is set up you are hitting your tri`s 4 times a week.

  15. #15
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    Originally posted by The_Chicken_Daddy
    Drop your reps and increase your weight.
    I agree, assuming your tri's and shoulders arn't holding you back.
    Switching for BB to DB really helped to up my bench.
    Cool

  16. #16
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    How do you bench, with elbows tucked or with elbows flared out? What kind of grip are you using?

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    OMG..I just looked at that routine, no wonder you bench has plateaued.

    Where did you come up with that terrible routine ?
    William F. Buckley describes a conservative as, "someone who stands athwart history, yelling Stop." - and then proceeds to drag civilization back to times best left in history's dungheap.

  18. #18
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    Originally posted by LAM
    OMG..I just looked at that routine, no wonder you bench has plateaued.

    Where did you come up with that terrible routine ?



    the way you said that was so funny... a little harsh... but funny

  19. #19
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    there are some things that don't need to be sugar coated...
    William F. Buckley describes a conservative as, "someone who stands athwart history, yelling Stop." - and then proceeds to drag civilization back to times best left in history's dungheap.

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  21. #21
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    Originally posted by LAM
    there are some things that don't need to be sugar coated...
    Very true..

  22. #22
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    Yes yes, switch to to DB, and look into TUT (Time Under Tension).
    Here's something LAM posted on another thread you may find useful.

    I've been using some static contraction principles for over 10 years now. manly on certain compound exercises (bench, military, close grip and others). I broke many strength plateaus by using them and believe the methods helped my to become a member of the 2,000 lb PL'er club...

    however for hypertrophy, I'm still out to lunch on that one...
    So maybe look into Static Contractions
    Last edited by 1xDeatHsHeaDx3; 06-24-2002 at 04:54 AM.
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  23. #23
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    After your comments i had a discussion with a Friend (a previous Junior Mr Universe Winner) who has helped me revise my routine to the following :-

    Monday - Chest, Triceps & Abs
    Tuesday - Rest
    Wednesday - Back & Biceps
    Thursday - Rest
    Friday - Shoulders, Traps & Abs
    Saturday - Rest
    Sunday - Legs & Calfs

    He told me to do Abs between sets if i find i dont have time at the end of my workouts !!

    To get over the 'Sticking point' with my BP he recommended using heavier weights and do 3 x 6 reps, but NO more than 9 HEAVY SETS per bodypart/per week - and also switch between BB and DB every 3 weeks !!

    I would still like to hear of any other TRAINING METHODS i could use in the future to overcome sticking points ??
    Stats - 6'1", 92kgs (203lbs), BF ~10-11%

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    Train your tris after chest so they are ready and powerful when you get to your next bench day. The thing that was holding my bench back was definately my tris, they would shake a lot when under any stress, here is the tris mass and strength routine I did after my chest workout (once a week):

    no real warm-up needed b/c tris are already warm from chest workout
    -dips to 90degrees with added weight 3sets of 5reps
    -skull crushers 3sets of 6-8
    -pushdowns 1 triple drop set starting with a weight you can do for 6-8 reps

  25. #25
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    Originally posted by powerrack
    Train your tris after chest so they are ready and powerful when you get to your next bench day. The thing that was holding my bench back was definately my tris, they would shake a lot when under any stress, here is the tris mass and strength routine I did after my chest workout (once a week):

    no real warm-up needed b/c tris are already warm from chest workout
    -dips to 90degrees with added weight 3sets of 5reps
    -skull crushers 3sets of 6-8
    -pushdowns 1 triple drop set starting with a weight you can do for 6-8 reps
    I have had problems with my tri's - in that they have become weaker !

    However, i did my new chest and triceps routine on Monday and managed a PB on scrull crushers (40lbs on each side of an EZ bar for 3 sets of 6-8 reps) and god did they hurt !!!

  26. #26
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    if your triceps have gotten weaker that is a sure sign of over-training...

    I would not do any direct tricep work for a last a good week or so.

    what is your new routine ?
    William F. Buckley describes a conservative as, "someone who stands athwart history, yelling Stop." - and then proceeds to drag civilization back to times best left in history's dungheap.

  27. #27
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    Originally posted by LAM
    if your triceps have gotten weaker that is a sure sign of over-training...

    I would not do any direct tricep work for a last a good week or so.

    what is your new routine ?
    My new Chest and Tricep routine :-

    Flat Bench Dumbbell Press - 3 x 6
    Incline Dumbbell Press - 3 x 6
    Flat Bench Dumbbell Fly - 3 x 6
    Close Grip Bench Press - 3 x 6
    Scull crushers - 3 x 6
    Weighted Dips - 2 x 10

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