my Bench press is NOT going up!

[Diesel]

iv bein bulking for about 3 to 4 weeks now and my bench has only went up the first week by 5lbs and thats all.And let me put it this way i dont bench a shit load id like to be benching round 260-270 but im only at 210 iv bein doing lots of chest work outs but i duno seems like everything i do doesent work.Any suggestions on what i should do or try?

 

[P-funk]

Try doing chest twice a week. One day being a heavy/power day working with low reps and the other day with lighter weight working on speed and explosivness.

What are you doing for your chest now?

 

[Diesel]

incline dumbell raises:4x15
flat bench:4x10
decline press4x10
chest flys:4x8
and iv bein doing sum dips because i herd they can help pec development and if bein doing 3x12 of them

 

[QuestionGuy]

take it easy man it doesnt happen over night, how much do you weight anyway, if you weight like 140 pound thant that pretty good, lol

 

[Diesel]

lol i weigh almost 190 so see its not very good at all

 

[P-funk]

Originally posted by Diesel
incline dumbell raises:4x15
flat bench:4x10
decline press4x10
chest flys:4x8
and iv bein doing sum dips because i herd they can help pec development and if bein doing 3x12 of them

Well, what the hell are you doing at 10 reps on the bench if you are trying to get stronger? Work with triples and doubles. If you want strength you need to work at a higher intesity (90% of 1 RM or better) and rest about 3-5min between sets.

 

[Diesel]

o well my one of my coaches the other day told me to use high reps and moderate weight

 

[Diesel]

so i should be doin 2 sets of around 8 er so reps with 200lbs?

 

[JLB001]

Not if you are trying to get stronger. Higher weights less reps.

 

[P-funk]

Originally posted by Diesel
so i should be doin 2 sets of around 8 er so reps with 200lbs?

Don't do 8 reps!! Still to high!

How about 3 sets of 3 with 215 or 225, which ever one you can handle.

 

[Tank316]

solid advice p-funk!!!!!

 

[Diesel]

im maxin at 210! cant go that high lol im just now startin to lift again form a shoulder injury tht i had during last football season so i should do like 3sets of 3 resp with 200? er more er less?

 

[P-funk]

If you can get 200lbs for 8 reps then you better be maxing out at more than 210lbs!!! Try 3 sets of 3 with 205lbs then. I really doubt that that is your 1RM though if 200lbs is your 8RM.

 

[Diesel]

okay thanks alot for info man

 

[Diesel]

and JLB

 

[QuestionGuy]

DUDE !!! ( AND YES IM YELLING) DONT TRUST YOUR PE COACHES IN SCHOOL EVERYTHING, MOST OF THEM ARE FAT AND DONT KNOW SHIT ABOUT ANYTHING, THEY JUST GOT A DIPLOMA IN P.E. I DONT KNOW MAN GOD LUCK TO YOU BUT I SUGGEST YOU LISTEN TO PEOPLE HERE, THEY KNOW WHAT THE ARE TALKING ABOUT !!!!!!!!!!!!!!!!!!!!!!!!!

 

[Premo55]

Scrap your old routine...you were seriously overtraining. What the hell were you doing 208 reps in one workout for?

Peace.

 

[myCATpowerlifts]

a good workout that always worked power-wise for me and friends was this:

warm-up
set 1 - 5 reps at 60% of 1RM
set 2 - 3 reps at 70%
set 3 - 3 reps at 80%
set 4 - 2 reps at 85%
set 5 - 2 reps at 90%
set 6 - 1 rep at 95% (youll no doubt need spotter)

do that for flat bench

 

[Diesel]

k thanks Cat but premo man lol theres no way i could do 208 reps of one thing i wasent doin that i was askin if i should rep 8 with 200lbs

 

[OmarJackson]

don't do singles, doubles. Use triples only rarely. work in a 4-6 rep range. and adjust the sets accordingly so that volume remains pretty much constant.

a good time-tested method is 5x5.

also, read max-ot's philosophy on warm-up sets. It really is useful, it teaches you how to properly prepare yourself for heavy sets, without wasting any unneeded energy.

 

[P-funk]

Originally posted by Yeah Buddy!
don't do singles, doubles. Use triples only rarely. work in a 4-6 rep range. and adjust the sets accordingly so that volume remains pretty much constant.

a good time-tested method is 5x5.

also, read max-ot's philosophy on warm-up sets. It really is useful, it teaches you how to properly prepare yourself for heavy sets, without wasting any unneeded energy.

Why not do double and triples? In that range your progress will be neurological. At 4-5 it is okay for strength but you will still get a cross-over into hypertrophy. If we are talking about purely increasing strength then triples and doubles are the way to go.

 

[JerseyDevil]

I say all of the above. Staying in one rep range will cause you to get stale, and possibly overtrain - especially with singles, doubles and triples. I like to alternate flat bench workouts in these ranges, usually 4-5 sets. 6-8 reps, 4-6 reps (or 5 x 5), pyramid 8-6-4-3-2, triples. This variety really helped my bench press PR.

 

[Big Smoothy]

Listen to P-funk and not your coach. Your coach has already lost credibility by telling you to do something completely incompatible with what your goal is: strength.

 

[myCATpowerlifts]

today i did a personal best on bench...

 

[Chris52686]

heres something to try
week1-3x6
week2-3x5
week3-3x5
week4-3x4
week5-3x4
week6-3x3

Do incline,bench press, and dips with this once a week(do as much weight as you can handle for the given number of reps)

P.S. also through end some negatives at the end of your bench press workout(do 4-6 reps of 20 pounds over your max). You should see some great improvments with this program.

 

[squanto]

i actually have the same problem with bench press... my bench goes up a LOT slower than every other lift. every week i make progress in all of my lifts, but bench goes up at about half or a quarter of the speed. my tris get stronger, my pecs get stronger, my deads get stronger, etc... my bench STAYS THE SAME. i dont understand it. i work all my muscles out in about a 4-8 rep range, but bench is the ONLY thing that lags behind. any suggestions?

 

[JerseyDevil]

I think this is one reason the bench is considered to be the 'king' of upper body compound movements. Most of us, except for the natural benchers maybe, experience the same thing.

When you are truly getting stronger overall, your bench WILL go up. Likewise, if you go on a cut for instance, the bench is usually the first movement that shows a loss of strength. 3 weeks after my last PS cycle, the weight I'm using in most exercises is the same, except for flat bench and CG bench, which are both down about 10-15 lbs.

 

[Deeznuts]

Might try the pyramid system - worked for me.

 

[165r]

Start your chest ex. with incline. Warm up the shoulders though. This worked for me.

 

[squanto]

how does the pyramid scheme work? ive heard of it before, but never used it. i do incline, db press, incline db press, flyes and incline flyes, i do them all.