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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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First Post - Bench Press Plateau
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08-01-2005, 10:42 PM
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#1 |
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Registered User
Join Date: Aug 2005
Posts: 36
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First Post - Bench Press Plateau
How can I break through this plateau without altering my diet?
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08-01-2005, 10:46 PM
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#2 |
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Member
Join Date: May 2005
Posts: 12,544
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Some training history and background might help us make an informed decision on this matter.
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08-02-2005, 12:22 AM
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#3 | |
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The Gazelle or The Lion?
Join Date: Jun 2005
Posts: 266
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Quote:
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08-02-2005, 10:44 PM
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#4 |
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Registered User
Join Date: Aug 2005
Posts: 36
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Well. I've been working out for two years. Im 19, weigh 160, 6'0. I'm in great shape. It just so happens I've never hit a plateau of any kind and it's kind of irritating me.
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08-02-2005, 10:48 PM
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#5 |
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Member
Join Date: May 2005
Posts: 12,544
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What is your currant workout? each muscle 1x or 2x or 3x a week....sets, reps , exercises ect?
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08-03-2005, 12:08 AM
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#7 |
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Pizza the Hut
Super Moderator
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If you care about strength, train for it.
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Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks |
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08-03-2005, 06:55 AM
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#8 |
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Ronnie Coleman RULES!
Elite Member
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Man just try some alternate exercises or som. you know you wouldn't catch me dead doing a regular bench press, It's one of the most overrated, ridiculous, old-school exercises. it's fucking bad for your shoulders, and honestly, I never really thought it was that good of a chest-builder."
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 ] If you always do what you've always done, you will always get what you always got. Quote:
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08-03-2005, 07:56 AM
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#9 | |
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Magical Apelikemenace
Elite Member
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Quote:
 Wait till you get into your late 20's or 30's or 40's |
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Have Problems?... Chances are its due to overpopulation
Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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08-03-2005, 08:45 AM
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#10 | |
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..is bulking up!
Elite Member
Join Date: Apr 2004
Location: Cana-dah
Posts: 5,317
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Quote:
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08-03-2005, 09:13 AM
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#11 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
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Check out Westside and Metal Militia. Searching these forums, and of course Google, should yield you some results.
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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08-03-2005, 09:17 AM
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#12 | |
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Pizza the Hut
Super Moderator
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Quote:
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Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks |
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08-03-2005, 09:19 AM
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#13 | |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
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Quote:
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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08-03-2005, 09:37 AM
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#14 | |
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Ronnie Coleman RULES!
Elite Member
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Quote:
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] If you always do what you've always done, you will always get what you always got. Quote:
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08-03-2005, 12:26 PM
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#15 | |
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Member
Join Date: May 2005
Posts: 12,544
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Quote:
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08-03-2005, 04:12 PM
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#16 |
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Lightweight, Ya Buddy!
Elite Member
Join Date: Mar 2005
Location: Philly
Posts: 6,633
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I bench every other week. I alternate with flat DB press. I dont' max about every 3 weeks on BP.
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08-03-2005, 04:13 PM
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#17 |
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Lightweight, Ya Buddy!
Elite Member
Join Date: Mar 2005
Location: Philly
Posts: 6,633
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Don't max out every week. Say you max 225. Try doing 2 sets of 205.
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08-03-2005, 09:50 PM
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#18 |
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Registered User
Join Date: Aug 2005
Posts: 36
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Well here is my routine. By the way, I took a week off three weeks ago (I take one every 8 weeks) so I doubt thats it.
NOTE: All exercises (excluding abs) are done in sets of 6-8 challenging reps MONDAY Chest Barbell Bench Press 3 sets Include Dumbell Press 3 sets Incline Dumbell Flyes 3 sets Pec Deck (holding for 4 seconds per rep) 3 sets Dips 3 sets Forearms Barbell Forearm Curl 3 sets Reversle Preacher Curl 3 sets TUESDAY Triceps Skull Crushers 3 sets Close Grip Bench 3 sets Dumbell Kick Backs 3 sets Tricep Pulldowns 3 sets Biceps Standing Barbell Curl 3 sets Alternating Dumbell Hammer Curl 3 sets Preacher Curl 3 sets WEDNESDAY Legs Squats 4 sets Leg Extensions 4 sets Calf Raises 4 sets Abs Weighted Crunches 4 sets Weighted Leg Raises 4 sets Weighted Incline Crunches 4 sets Weighted Side Bends (oblique muscles) 4 sets THURSDAY Back Lat Pull Downs 4 sets Bent Over Barbell Rows 4 sets Weighted Back Extensions 4 sets Barbell (or dumbell) shrugs 3 sets Shoulders Military Dumbell Press 3 sets Side Dumbell Raises 3 sets Front Dumbell Raises 3 sets FRIDAY Off SATURDAY Off SUNDAY Off For cardio I usually swim on weekends (during the summer), but when I get back to school I'll probably just play some ball every day. |
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08-03-2005, 10:44 PM
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#19 | |
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Member
Join Date: May 2005
Posts: 12,544
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