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 !!

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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

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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 !

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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 !!

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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 ??

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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 !!

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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 ??

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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 !!

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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%

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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.

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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

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