Bench plateau, need some advice.

[TTLex]

My bench is frustrating me, im stuck right at the 365 range, cant seem to get past it. Ive tried going less reps on my early sets to keep fresh for the heavier weights. Ive tried more reps in the 315 range for a few weeks, Ive tried seperate days of singles. I was hitting each body part twice a week, dropped that down to once a week for the past few months, which my body is thanking me for.

Any thoughts?

In february I hit 375, that was playing around with singles reps on a non bench day, aint seen it since. I would really like to hit that 400 mark, not sure why, just a goal of mine. I know 35lbs more at that weight is alot to overcome.

 

[Tom]

see phil's post, it will help

http://www.professionalmuscle.com/f...forum/60986-honestly-there-secret-growth.html

 

[TTLex]

Good read, thanks.

Im gonna have to give that a try.

 

[wtw11171]

http://www.professionalmuscle.com/f...forum/60986-honestly-there-secret-growth.html

X2

 

[DBOYY]

X2

big bump, excellent tread

 

[FRKNHUGE]

unless your competeing in PL one rep max on bench are not worth the risk bro

id say drop to 50% of your one rep max and do sets to failure, then start doin 5x5 working up slowly to within 20% of your desired max, then drop reps down to 3s for 3 sets then go slowly into maxing

frk

 

[taz]

ill offer you my .02 here as well. get yourself some very heavy link chain. you can buy them at many sites online for training or you can save the markup and go to home depot. buy the thickest link chain you can find and get it about 10 feet long.
now when you first start using it you will want to use it with every set you do., put a locking collar on to hold the plates and hook ONE END of the link onto that letting the rest of the chain lay down to the ground. it will look like a single chain falling from the bar this way. do your normal workout with your normal sets and reps pushing as hard as you can. do this for about 2 weeks.

2 weeks later
now do the same workouts but this time instead of hooking the chain link on the collars you will lay it over the bar so there look like there are 2 chains hanging from the bar. you are buying 10feet of chain for this reason. you will still have plenty of chain on the floor even at the top of the lift. no once again do your regular workout with sets and reps as always and pushing yourself to do go beyond failure as much as possible.

try this too for 2-3 weeks. after that give yourself a week totally off. when you come back give it a go for the added weight. i have seen a few people use this method with positive results. because you cannot directly dignify the weight of the chains it will not mess with your head too much. the chains do have a varying weight though depending how many links are coming off the ground. so it is a progressive weight both up and down.

give it a shot. maybe it will work for you too.

 

[TTLex]

unless your competeing in PL one rep max on bench are not worth the risk bro

Nah, no PL contests for me.

I tend to agree with your thoughts here, but I get caught up in wanting that mark Ive set for myself. Although the older I get, the more I wonder why im doing this heavy shit (heavy for me anyhow).

 

[TTLex]

Ive seen some power lifters at my gym using the chains, I just dont know if I can drag all of that shit into the gym.

 

[tjs114]

speed reps once a week. 8 sets of 3 with 50 - 60% of your max as fast and explosively as possible.

There was also a bench workout i used a couple of times can't remember who it was from...

set a goal 60 - 75 pounds more than your current to achieve in 10 weeks.

week 1 55% of the goal 3 sets of 10
week 2 60% of goal 3 sets of 9
week 3 65% of goal 3 sets of 8
week 4 70% of goal 3 sets of 7
week 5 75% of goal 3 sets of 6
week 6 80% of goal 3 sets of 5
week 7 85% of goal 3 sets of 4
week 8 90% of goal 3 sets of 3
week 9 95% of goal 3 sets of 2
week 10!

I know all the guys who say one rep max means nothing for bodybuilding and it doesn't but if you can do say 525 you can do working sets with a whole lot more than someone who sticks soley to a 8 - 12 rep range every workout.

 

[TTLex]

hmmm, I kinda like that format, might give it a try....although I think I will start around the 70% mark.

I was talking with a guy at the gym tonight that has a 465 max @ 220lbs. He is stuck too, hes trying out a multiple sets at 5 rep max, then goes to 3 rep max sets for a few sets. He just started it, so he really has no feedback on it yet.

 

[juicin]

drop the flat barbell for a couple of months and switch to dumbells.
honestly youd be surprised what changing your routine can do...... its the only thing that helped me overcome my bench platue.

 

[BigJB]

CLOSE GRIP BENCH PRESS.

 

[jared530]

drop the flat barbell for a couple of months and switch to dumbells.
honestly youd be surprised what changing your routine can do...... its the only thing that helped me overcome my bench platue.

x2