Question on overcoming a plateau on bench

[motionman04]

I'm a sophomore in college, I started working out a few months ago, when I began benching, I was only able to 115 Lbs about 4x. Gradually, as the months went on, it kept going up. Currently, I am at 135 Lbs 5x on the flat bench. However, I haven't really been able to get passed that for quite some time. I've tried doing more work with the dumbells, doing some work on the incline bench, but it hasn't really helped me overcome this. I usually rest my chest for a week as well, so I don't think I'm overworking it. Can someone please help me??

 

[CowPimp]

Layout your routine for us. In the meantime, read this:

http://www.t-nation.com/readTopic.do;jsessionid=2FD1A9D64F0C491B9044B92CD4F87D1F.hydra?id=459808

 

[TheCurse]

try utilizing progressive resistance and setting it up so you do 8 rep sets. you gotta put a certain amount of work in to the muscle, in my humble opinion.
so maybe something like 95x8, 105x8, 115x8. you only want to fail on the last rep or two of the last set, but on the first sets where you could do more stop at the designated rep count. adjust the poundages to fit where your strength is at.

 

[motionman04]

well, I usually do about 3 sets of 8-12 reps. I guess because I was getting frustrated, I was doing 135 in sets of 3, but haven't been breaking past 5. So you all think reducing it a few pounds and doing at least 8 would help out??

 

[CowPimp]

Try going lighter again and working your way back up in weight.

 

[dAMvN]

are you eatting enough? that could be the case. is your chest even getting bigger?

 

[motionman04]

hmmm I feel like I've been eating enough. I usually have 3 scoops of whey a day, with a pretty big breakfast, sometimes I'm not able to eat lunch since I'm at school all day, but I usually have a big dinner, and some good protein snacks in between. Definately am getting enough protein though. My chest hasn't really grown too much from what I've noticed.

 

[dAMvN]

are you eattin enough calories? try and eat like 3,000 atleast

 

[motionman04]

3,000?? That seems like quite a bit, is that much really necessary to help with the plateau??

 

[CowPimp]

Post your training routine in full. Not just your chest workout. There should be something we can do to improve you numbers without you gaining weight if you don't want to.

 

[dAMvN]

you wont build muscle without calories. therefore you will see minimal gains on the weight you put up. but like cow said, there should be a way to help you out without gainin weight but whenever I see myself in a plateau you gotta eat, eat and eat. its a bitch to get out of one. ive been at 161-163 for over 2weeks now. i cant move from there. its a bitch. but anyways do what cow said post ur chest routine and someone should help.

 

[CowPimp]

you wont build muscle without calories. therefore you will see minimal gains on the weight you put up.

True enough. However, even if the guy weighs 120 pounds he has a lot of room for improvement via his central nervous system.

 

[dAMvN]

True enough. However, even if the guy weighs 120 pounds he has a lot of room for improvement via his central nervous system.

yea i guess i know what you mean.

 

[motionman04]

Well, usually on Mondays, I do my chest, I do 3 sets of 8-12 reps on the flat bench, then the incline bench, then I do some dumbell presses on a flat bench.

On Wednesdays, I usually work on my shoulders, I do shoulder presses, 3 sets of 8-12, arnold presses, same thing, and military presses, 3 sets of as many as I can do.

On Fridays, I work on my legs and my back

On Sundays, I work on my biceps and triceps. I usually do bicep curls, 3 sets of 8-12 reps, preacher curls, same thing, and some machine work. I also do tricep extensions, 3 sets of 8-12 reps, and a couple other machines for the triceps.

 

[dAMvN]

how long have you been doing this chest routine? and two, try doing some flat db flys.

 

[CowPimp]

If you've already been working out a few months, then it might be time for a week off. Try taking a week off, then coming back and reworking your routine. I think you split is kind of lacking. Training chest and back together is about the worst combination possible if you want to do a split routine. Check this out:

http://www.ironmagazineforums.com/showthread.php?t=53332

 

[motionman04]

Well, I've been doing this chest routine since I started working out back in March. Oh and I don't train my back the same day as my chest, I usually do my back a couple days later.

 

[CowPimp]

Well, I've been doing this chest routine since I started working out back in March. Oh and I don't train my back the same day as my chest, I usually do my back a couple days later.

I'm sorry, I meant to say training legs and back together is about the worst thing you can do in terms of a split routine. I still think you should take a week off and rework your routine.

 

[motionman04]

What exactly should I rework?? And I took a week off not too recently, and when I came back, I felt like I lost a little strength.

 

[CowPimp]

What exactly should I rework?? And I took a week off not too recently, and when I came back, I felt like I lost a little strength.

Oh, I see. Well, you just need to try different things. You could try incorporating some speed training, going light for a while, working on your weak points in the lift, training body parts with higher frequency, using a really low volume high intensity routine, etc. You just have to try things until you find something that breaks you past the plateau.

 

[motionman04]

yeah, I guess maybe I can incorporate some more lat work in, and some more work on my triceps, so far though, I haven't come across plateaus for any other body part except my chest.

 

[CowPimp]

yeah, I guess maybe I can incorporate some more lat work in, and some more work on my triceps, so far though, I haven't come across plateaus for any other body part except my chest.

When you fail on the bench press, how far is the bar from your chest? Does it get pinned on your chest, stuck a few inches up, are you almost able to lock it out?

 

[Nachez]

try a weight gain forumula, try weider brand!!! Try taking L-arginine, take 9000 mg a day.

 

[Nachez]

try the EAS weight gain formula, eat a shitload of peanutbutter n honey mixed together!!!!

 

[Nachez]

eat a whole Pizza with extra cheese!!!!!!!!!!!!!!!

 

[motionman04]

hmmm, well, when I get stuck on the benchpress, usually, the last full rep I can do, I struggle a little bit, but am able to get it up myself, then, when I down for that last rep, I'm able to push it back up slightly, but I need the help of my spotter to get it all the way back up. So, its not pinned down completely.

 

[CowPimp]

hmmm, well, when I get stuck on the benchpress, usually, the last full rep I can do, I struggle a little bit, but am able to get it up myself, then, when I down for that last rep, I'm able to push it back up slightly, but I need the help of my spotter to get it all the way back up. So, its not pinned down completely.

Well, okay, but where does the bar begin to slow down, and where does it stop before the spotter helps you?

If the bar is getting stuck below the point at which your arms make a 90 degree angle at the elbow joint, then you probably need some additional lat, and possibly shoulder, training. If you are getting stuck closer to the top of the lift, then it's pretty much all tricep from there on out. Prioritize whichever muscle group is holding you back by adding in a little extra work at the expense of your strongest muscle(s).

 

[motionman04]

I believe it is a little bit below the 90 degree part. My shoulder training has been working great, but my lats haven't been worked on very greatly. So I guess I'll start working on those a lot more, hopefully that'll help out.

 

[CowPimp]

I believe it is a little bit below the 90 degree part. My shoulder training has been working great, but my lats haven't been worked on very greatly. So I guess I'll start working on those a lot more, hopefully that'll help out.

If that doesn't work don't stop there. Just try everything until something gives. Start training body parts with higher volume. Try a higher intensity/lower volume routine. Incorporate speed work. On and on, until you find something that works.

 

[KentDog]

CowPimp is doing a good job answering your questions so far, but I gotta wonder, why do you do both flat barbell bench press and flat dumbbell bench press on the same day? Don't you think maybe you are over doing it? More certainly does not mean better. In fact, overtraining could very well be the problem here. My chest routine usually looks like this:

- Flat bench press
- Dumbbell bench press
- Dumbbell flies
(2-3 sets each)

And CowPimp is right, don't do leg and back together on the same day. It's good that you're even doing leg and back workouts, but just don't do them on the same day, it's too much. Try to break down your full body routine to four separate days (I find this is what works best for me). My training split looks like this:

Legs, Abs
Back
Chest, Shoulders, Triceps
Biceps, Forearms

Some people don't like to do back day the day immediately following leg day, because a lot of lifts use the same muscles -- but I have found it to be fine for me, since I don't deadlift heavy on leg day, nor do I do hyperextensions until back day. It's really a matter of opinion and what you feel works best for yourself.