plateau

[ab2al2]

I just hit a plateu on my bench press. my old method of progression was to increase 1 rep each week till 10 reps were achieved. then increase by 10 pounds and start over... and it worked for about 2 months. it no longer does. I have two strategies for breaking through this plateau, please let me know which will be most effective:

1) lowering the weight by twenty pounds and using a piston like motion without locking out or any pauses for ten reps.(i currently pause at lockout to squeeze some more reps out). i would do this for a month before going back into trying to progress the weights


2) doing 12 reps in set 1
10 in set 2
8 in set 3
6 in set 4, followed immediately by the weight i did ten reps with for as many as i can do (maybe 9 or so)

each set i would increase the weight so that it is right at the most weight i can handle for that many reps.

my current bench routine consists of 4 sets at the same weight, attempting to get 4 sets of ten before i increase by 10 pounds.


thanks all

 

[DanOz]

To break a plateau, mix it up any way you like and see what works. Either of those methods may help you. You could pyramid the weight down over sets, or start with smaller reps and increase reps as you progress through your sets. You could try different exercises, supersets, etc. Change it up and see what works for you.

 

[Yanick]

Check out the stickies at the top of the page and learn how to properly periodize your training.

I like to vary my intensity for a week or two on my strength movements to avoid stalling out on strength gains. For instance two weeks ago i tried 245 for 4 sets of three but couldn't hit 3 reps after my second set. So last week i dropped to 225 and did 3-4 sets of 6 (i forget the exact numbers but i basically cut some weight and did more volume). Yesterday i went into the gym and hit 245 for 5 sets of 3 and could've most likely hit 5-6 on my last set except that i fucked my shoulder bad and won't be pressing for the entire week and maybe for a couple of weeks.

 

[DOMS]

I just hit a plateu on my bench press. my old method of progression was to increase 1 rep each week till 10 reps were achieved. then increase by 10 pounds and start over... and it worked for about 2 months. it no longer does. I have two strategies for breaking through this plateau, please let me know which will be most effective:

1) lowering the weight by twenty pounds and using a piston like motion without locking out or any pauses for ten reps.(i currently pause at lockout to squeeze some more reps out). i would do this for a month before going back into trying to progress the weights


2) doing 12 reps in set 1
10 in set 2
8 in set 3
6 in set 4, followed immediately by the weight i did ten reps with for as many as i can do (maybe 9 or so)

each set i would increase the weight so that it is right at the most weight i can handle for that many reps.

my current bench routine consists of 4 sets at the same weight, attempting to get 4 sets of ten before i increase by 10 pounds.


thanks all

How much do you weigh, and how much can you Bench?

 

[ab2al2]

190/190

 

[DOMS]

It may be that a part of your problem is psychological. You're benching one times body weight. That's a pretty specific barrier.

Just my two cents...