Thread: Question about dumbells

yea dumbells could help some.... try training some smaller muscle groups, they could be holding you back.... or maybe you arent resting enough.... or theres a lotta things, we need to know your workout and prolly what your working with

but a couple pounds in a week and youre upset that you cant see any gains? you prolly just need to keep working at it...

whats your bench @?

What is your current routine?

What rep ranges are you using?

what does your chest workout look like now, with weight and reps.

You also said you just changed your diet, how so?

Monday
Bench Press
Military press
Incline Press
Chest Flyes
Lateral Raises 2x10
Pushdowns 2x10
Overhead DB extensions 2x10

Wednesday
T-Bar Rows 3x8
Pullups 3x8
Cable Pulldowns 3x8
Side Rows 3x8
Preacher Curls 2x10
Drag Curls 2x10

Friday
Squats 3x8
Leg Press 3x8
Romanian Deadlift 3x8
Leg Curls 3x8
Seated Calf Raises 2x10
Decline Situps 2x8
Kneeling Chops 2x8

Ignore the reps, I usually change them up every week with the compounds. I changed my diet around to include more calories, since I wasn't getting nearly enough originally, hence the reason why my weight was struggling to stay at the point it was at.

Originally Posted by motionman04

I'm currently really stuck in a rut with my benchpress, and I just recently changed my diet, since I was only at 146 pounds. I've gained a couple of pounds the past week and a half, but no progress yet with the bench. I know it would take some time, but it's really starting to get to me mentally, I've tried changing up workouts and reps/tempo etc, I wanted to know, would switching to dumbells for a while help out, or is there something else I should do?

I also have been stuck on bench, it's my worst lift. I was reading that Negatives can help, I just started doing them last night. You might want to try them....

Do heavier back work. Really focus on your rear delts. Those are key to pressing more weight. Westside routines are great if you are looking to increase your bench, squat, and deadlift.

really upper back routines contribute to bench????

I was not aware of this, thats a new way to look at things. Here I am trthinking my tris are the lacking item so I train the shit out of them......

I was stuck at 150 for a while. Then I switched over to DBs for a couple of months. When I went back to benching, I started at 165.

I think it helps.

Originally Posted by Double D

Do heavier back work. Really focus on your rear delts. Those are key to pressing more weight. Westside routines are great if you are looking to increase your bench, squat, and deadlift.

That's interesting!...I have heard people say that Tri's are a big part of it, but could never understand why I suck at bench so bad, because I have good tri's. But I really lack in the rear delt's, so that makes sense that my bench isn't very good. Do you think the Bent over row's would be good to help build up my rear delt's?

i guess the best thing to do is just stop dong them for a good while

i hit a plateu at bench for probably at least 2-4 months. and wheni start trainin again prob gona hit soethign else other than flat bb bench

Originally Posted by Double D

Do heavier back work. Really focus on your rear delts. Those are key to pressing more weight. Westside routines are great if you are looking to increase your bench, squat, and deadlift.

Rear delts? interesting, how much more work do you think would be needed on my back day? BTW, I was on the Bill Starr routine for a while, is it kinda similar to the westside routine?

No actually its not simliar at all. I got a westside thread running around here somewhere. Its pretty long, but sift through it its an amazing routine. Half the guys on the board have probably used it sometime or another. To name a few Cow Pimp, Triple Threat, Stewart, etc.

Yes rear delts contribute to it. Not only that though. Of course triceps and front delts as well as the obvious. But most people dont realize how much the back in general contributes to bench pressing. If you would like for me to set you up a westside routine I can, but I would like for you to look at the westside thread first.

Also thats what alot of people do is train the hell out of their triceps whenever they realize their bench has decreased. Rather than putting together a strong routine that focuses on alot of back work and some DB Presses. DB presses are key for upping the bench press as well. SO like DOMS said once he started doing them his bench went up. I will agree with this completely.

Balance between pushing and pulling is the key to a lot of the problems people run into, methinks.

is it possible to do the westside program and get juste as good results on three days of working out? A lot of the programs that I see are based on 4 days.

http://www.defrancostraining.com/art...s_westside.htm, is something like this good??

Originally Posted by Double D

No actually its not simliar at all. I got a westside thread running around here somewhere. Its pretty long, but sift through it its an amazing routine. Half the guys on the board have probably used it sometime or another. To name a few Cow Pimp, Triple Threat, Stewart, etc.

Yes rear delts contribute to it. Not only that though. Of course triceps and front delts as well as the obvious. But most people dont realize how much the back in general contributes to bench pressing. If you would like for me to set you up a westside routine I can, but I would like for you to look at the westside thread first.

Also thats what alot of people do is train the hell out of their triceps whenever they realize their bench has decreased. Rather than putting together a strong routine that focuses on alot of back work and some DB Presses. DB presses are key for upping the bench press as well. SO like DOMS said once he started doing them his bench went up. I will agree with this completely.

How does something like this look?

Max Effort Upper Body
barbell bench press (8x3?)
Incline dumbbell bench press 3x6-10
Bent-over dumbbell or barbell rows 4x10-15
rear delt flyes 3x12-15
dumbbell side bends 3x8-15

Max Effort Lower Body
Box squats ?
Single leg squats 3-4x8-15
Leg curls 3-4x6-10
heavy dumbbell holds

Repetition Upper Body
Barbell bench press
Dumbbell triceps extensions 3-4x5-10
Chin-ups
Dumbbell shoulder press 3x10-15
Hammer curls 3x8-10