Reply With QuoteWhen I hit a plateau lets say on bench press, I load up the bench with 60% my body weight and do 10 reps, keep going up 10lbs for each set, and keep doing 10 reps, when I can’t get 10 reps then I do 8 and remember to keep adding 10 lbs for each set, when I can’t get 8 then I get 6 keep adding weight, when I can’t get 6 then I get 4 and keep adding weight till I can’t get 4 anymore and then I stop. Guaranteed to tare you up.
bench press plateau
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Thread: bench press plateau
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12-19-2002, 08:36 PM #1all natural
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bench press plateau
Lately I've been stuck with a weight at bench press (although my max went up, 135 lbs now!!)
For sets I do 10-8-6 reps, and for hte 10-8 I've been stuck at 104.5 and 110 for the 6. I've been at this for the last 3-4 chest workouts, (although I think my spotter is having to lift a bit less each time--although just a feather-ounce of pressure each time).
I'm wondering if it might be better to do 99 lbs for 10 reps, than 104.5 for 8, and 115.5 for 6?
Any suggestions?go team
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12-19-2002, 09:10 PM #2*-==♠==-* ELITE MEMBER
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12-20-2002, 12:49 PM #3Yanks Rule! ELITE MEMBER
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i've actually taken a page from TCD
1-2 warmup sets and then 3 working sets of 12. once you can get all three sets of 12 you increase the weight (even as little as 5lbs per week).
monday's chest workout looked like the following
135x10 warmup
225x10 warmup
305x12
305x12
305x12
since i completed all 3 sets next week i will increase to probably 315 since i completed it in good form, but damm was i sore for 3 days after.
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01-04-2003, 10:23 PM #4UCSB Student
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Creatine helps me break plateus. Look into it.
Just Shut Up and LIFT.
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01-04-2003, 11:43 PM #5Founder of GOSB SUPER MODERATOR
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Close grip bench presses!
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01-05-2003, 01:18 AM #6Capricorn
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Strengthening my arms (tricep) helped me over a chest plateau...Originally posted by dg806
Close grip bench presses!
What other chest exercises do you perform?
Gopro's chest workouts (P, RR and S) contains a good variety of workouts to help stimulate from a chest plateau.MAX. Q
by Howard Balzer
"Roughly one minute after the space shuttle launches, it must withstand a condition of extreme force known as Max Q. Mission success demands that all systems perform at the highest level.
In life, Max Q demands the same commitment to success. It requires choosing greatness, personally as well as professionally. It depends on balance, passion and courage and the wisdom gained from adversity. It is an outcome as well as an attitude."
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