Thread: Help getting over stalled bench growth

Originally Posted by nasher27

Hey guys, I don't do a lot of posting here, but I do read through the forums quite often.

Here's a short version of my story. I started trying to improve my bench 1RM back in about August. Before that, I had been doing the basic push/pull workout suggested here for a few months prior. I used a program that a friend recommended to me, which consisted of 5 reps of 65% of 1RM, 3 @ 75%, 3 @ 80%, 2 @ 85%, 2 @ 90%, 1 @ 95%. I just replaced the horizontal push motion and squats with this program, and would continue to do the rest of the push/pull workout.

I did this three times a week, and my system was that if I could get through that last rep without a spotter, I would move the weight (my theoretical 1RM) up 5 lbs for my next workout. It worked great for about 5-6 weeks, I saw my bench go from 160 to about 200, and my squat went from 230 to I believe 280. But right after that I hit a huge plateau, taking maybe 2 weeks just to go from 205-210 on bench, and then I pretty much abandoned the program after that. Just as a side note, my squat weight growth never stalled, I just quit using it at the same time I quit using the program for bench.

In November, I started joining another friend in his workout routine which consisted of 5 workouts (arms, chest, shoulders, legs, and back) each on a separate day of the week. The workouts consisted of a lot of low weight high rep workouts, and I saw quite a bit of muscle growth from this (size-wise, especially in the arms). The chest day consisted of a lot of smith machine bench pressing and dumbell pressing, in case that information is important.

I've just gone back to the basic push/pull workout and recently tried maxing out, just for shits and giggles. I got 190, which doesn't surprise me much because I hadn't done any regular bench press in a few months, but in another sense kind of does surprise me because I saw what seems like no growth in my chest, even though the workouts were very intense.

So I'm looking to start increasing my bench press 1RM again, and I have no idea where to begin. Thanks in advance for any responses, I know you guys are great.

I'll be brief.

1. Ditch the Smith machine. Ick...
2. My usual question, and what 50% of your concern should be is: What are you eating? What are your calories, macs)protein,carbs,fats, in grams...? You can't grow without extra building blocks!
3. I say ditch arm day. Its so 90's. I suggest 1 heavy day of chest, three days or so rest, and one lighter day. Taxing your triceps on an arm day will effect your bench.
4. Keep squatting, its good for your bench. Maybe someone will post that quote from a few days ago about benching and squatting. And look into deadlifts.
5. Also important is your back workout. You need to a stronger back for a stronger bench.
7. oh yea, I can't tell you how much I hate the smith machine for just about anything besides calves, maybe some rows or something. It's guaranteed bad form.

8. Did I mention to ditch the smith? ugh...we've discussed this one a million times.....
9. Oh and yea, ditch the smith.

Originally Posted by nasher27

So I'm looking to start increasing my bench press 1RM again, and I have no idea where to begin.

conjugated periodization

Originally Posted by Merkaba

I'll be brief.

1. Ditch the Smith machine. Ick...
2. My usual question, and what 50% of your concern should be is: What are you eating? What are your calories, macs)protein,carbs,fats, in grams...? You can't grow without extra building blocks!
3. I say ditch arm day. Its so 90's. I suggest 1 heavy day of chest, three days or so rest, and one lighter day. Taxing your triceps on an arm day will effect your bench.
4. Keep squatting, its good for your bench. Maybe someone will post that quote from a few days ago about benching and squatting. And look into deadlifts.
5. Also important is your back workout. You need to a stronger back for a stronger bench.
7. oh yea, I can't tell you how much I hate the smith machine for just about anything besides calves, maybe some rows or something. It's guaranteed bad form.

8. Did I mention to ditch the smith? ugh...we've discussed this one a million times.....
9. Oh and yea, ditch the smith.

Like I said, I don't do that routine anymore, for about 2 weeks I've just been doing a basic full body workout 3 times a week.

Thanks for the other tips though, currently I've ditched heavy squatting and am only doing the goblet squats. Should I go back to higher weight regular squats?

Full body, three times a week? Might I ask why?

Goblet squats? Please tell me you have some lower back issues.....?

And again, you didn't mention anything about your eating. So I'mguessing that's half of your problem if its not in the forefront of your mind.

Originally Posted by Merkaba

Full body, three times a week? Might I ask why?

Because I'm kind of in between routines right now. I'm just doing Built's basic whole body workout.

Originally Posted by Merkaba

Goblet squats? Please tell me you have some lower back issues.....?

No, its just way back when I first looked at Built's guide it said to do goblets if you had bad form etc on back squats, and I was just reverting to that workout. I'll start up back squats again soon, I didn't really think about that.

Originally Posted by Merkaba

And again, you didn't mention anything about your eating. So I'mguessing that's half of your problem if its not in the forefront of your mind.

Point taken. I don't really have a set diet, it's always been hard for me to have one. I'll start tracking my calories and stuff on fitday for a week or so though and post my results.

Originally Posted by nasher27

Because I'm kind of in between routines right now. I'm just doing Built's basic whole body workout.


No, its just way back when I first looked at Built's guide it said to do goblets if you had bad form etc on back squats, and I was just reverting to that workout. I'll start up back squats again soon, I didn't really think about that.


Point taken. I don't really have a set diet, it's always been hard for me to have one. I'll start tracking my calories and stuff on fitday for a week or so though and post my results.

1. Fair enough
2. Fair enough
3. Well there ya go!

What is your current weight, height?

Definitely get back the back squats.

Start Deadlifting and don't forget about your lats. Weighted pull-ups work well for that.

Also, make sure you are benching properly. There was good article on here on some points to be aware of while benching. One was "leg drive". Plant your feet on the ground push through you heels while benching. Added 10lbs to my bench the first time I tried it.

This has worked for me. It leaves out warm ups, IMHO.

I'll also say that if you want to maintain you 1RM when you go off this you should use the 1RM chart and correspond the desired reps to your 1RM line on the chart.
If you want to increase mass you should change the reps (on your line on the chart) every week when you are off the program.
What you don't want to do is try to increase your 1RM all year, IMHO.

Bring it up, then maintain it, then bring it up, then maintain it,.........

The Program: http://www.timinvermont.com/fitness/benchpgm.htm

The Chart: http://www.criticalbench.com/chart.htm