can anyone help break my bench press plateau please?

Flex

For the last 5 months or so iv been stuck at the same weight on my bench press. Since Iv been stuck at 92.5 for 8 so i figured that id been using it to long, so if i avoided it for a while itd help me break this plateau. So i did incline bench, flys and DB bench press for 6 weeks. Over the 6 weeks i made really good gains, all my weights were up, for example my incline bench went from72.5 for 8 to 80 for 8.However when i did bench press today i was still stuck at 92.5 for 8.Very disappointed. Any idea what i can do to get through this? My routine is inc bench 4 sets, flys 4 sets, DB bench 4 sets and aim for 7or8 reps per set and train pecs once a week.Like isaid im not overtraining coz im making gains on everything except my bench.Thanks

Farls

Bigger weight lower reps...pyramid it....start off doing 10 reps then 8,6,4.

If you can lift 92kg for 8 reps with no probs then you should be able to lift over 100kg with 4 reps. Also use a spotter...really helps to get more out of you.

When you say 92.5kg it leads me to think that your using one of those sit down bench press contraptions? I don't like these at all, i just remember one in a gym i used going up like 7kg at a time.

Anyway if not then add on small weight each time and lower reps...

my 2 cents

Farlz

astec123

Im not sure what you mean exactly as weight training isnt something I know but the best training is longivity. you should try to set your goal to work at say 80 till you cannot go any further. Thats how you get better from my experience. You dont keep trying for more than 92.5 you try for building up the muscle.

Farls

astec123 wrote:

Im not sure what you mean exactly as weight training isnt something I know

You said it all in that sentence :rolleyes:

Prior Of Taize

I found the same problem. The way suggested to me is besides increasing weight and decreasing reps per workout try to do it per week also...what i mean is on monday lift a certain amount and on friday you should have more weight on with the standard increase weight decrease reps method. after about 2 weeks you should be lifting 15-20 kg's more depending on your current limit

joc_06

There are 2 ways of gaining strength (there are actually 3 but anyway)

Louie Simmons advocates a twice weekly approach that focuses on speed strength on one training day, max effort training on another training day, and high volume triceps/lat assistance both days, along with constant focus on raising general physical preparedness (GPP) and work capacity. Westside was the first non-academic program that considered and applied the differences in strength speed, speed strength, reversal strength, absolute strength and strength deficit in its training.

The Westside approach consists of a speed day that's done with 40-60% of a raw 1RM, using three grips inside the rings of the Olympic bar, for eight sets of three reps. Moving the bar fast is more important than any certain percentage here. The bar should take less than a "one thousand one" to go down and come up once.

To this bar weight, you add either chains or bands. This is done to accommodate resistance, which is adding resistance as the bar travels along the range of motion away from the body. These speed benches are done "catch and go." You lower the bar fast but under control, then catch it at your chest and push it up as hard and fast as you can.


http://www.t-nation.com/readTopic.do?id=595990

Flex

I dont use any machines, free weights for everything (except if im doin cable crossover or lat pull down).I do full RoM on every exercise aswel; ie. for bench the bar goes all the way down to my chest and so on.

Thanks Ill give all your suggestions a try!

Easygainer

Flex wrote:

I dont use any machines, free weights for everything (except if im doin cable crossover or lat pull down).I do full RoM on every exercise aswel; ie. for bench the bar goes all the way down to my chest and so on.

Thanks Ill give all your suggestions a try!

Seen as your a Schwarzeneeger fan though are you not more into bodybuilding? If you are I would advocate DC training. It is great for increasing strength AND size rapidly. It's for advanced trainers but it is extremely effective if you are interested.

poobum

i dunno i hit a plateau a while back at 80kg's i switched to just dumbell bench( could only lift 25's at the time now i can lift 35's) but today i waas on the bench and managed to lift 95 for 4 reps! and was doing sets of 6 reps on 90kg...big improvment considering i hadnt been able to break 80 for 3 sets of 6 reps!

Flex

Easygainer wrote:

Seen as your a Schwarzeneeger fan though are you not more into bodybuilding? If you are I would advocate DC training. It is great for increasing strength AND size rapidly. It's for advanced trainers but it is extremely effective if you are interested.

What do you mean? I am very dedicated to BB'ing Ive got a good routine, good diet, use whey, BCAA and other supplements and so on.

Whats DC training though, id be interested in hearing about that if its as good as you say please.Thanks

Easygainer

Flex wrote:

What do you mean? I am very dedicated to BB'ing Ive got a good routine, good diet, use whey, BCAA and other supplements and so on.

Whats DC training though, id be interested in hearing about that if its as good as you say please.Thanks

I say advanced just because to do the program you have to have some experience, especially when it comes to intensity. It's kind of hard to explain here, but I could email you the post by the guy who started it if you pm me, as well as the other files I've saved about it. It revolves around relatively low volume, high intensity, high protein diet and stretching after exercises etc. Intensemuscle.com is the forum for the method but you have to really know a bit about it before going there... long story, but basically some nobs stole the guys program and made money off it so there's no definitive version floating around.