Bench HELP!!!!!!!!!!!

[WannaBPowerful]

I am having big problems with my flat bench. I have been stuck at 225 for 6 months! I eat properly and take in 140 g of protein a day compared to my 5'8" 160lb frame. I have good form and have read the articles on t-mag numerous times, as well as many other articles on deepsquaters strength list on benching. Iv done everything and nothing is working. Im just getting bigger, but no stronger. I have good form, train triceps shoulders and lats, and keep my sets in the 8-2 rep range. I can put up over 300 on a machine but still at 225 on freeweights. Iv done everything i can think of. ANYONE who can help, please do. Im considering steroids, because thats my last resort. I take creatine right now. Every exercise i do goes up consistently except my bench. No idea why. Dont overtrain either.

 

[Cubanito17]

Hey I by no means pro, but I know from what I've learned on here. You at least have to eat 1g of protein per lb that you weigh first of all. What does your training look like do you train westside, your own program, by % chart, etc........

 

[Cubanito17]

One more thing if you havn't done so already read all the posts on here before taking the steroid alternative.

 

[The mann]

sounds good that you are putting attention to the diet,but post your actual bench workout and we'll go from there.you sound like you are on the right track bro,but once we seee the exactly what you are doing then we can better help you........PEACE

 

[WannaBPowerful]

This is my workout

I work chest and tri's on monday and fridays. I do back and bi's on wednesdays and sundays also.

For my chest i rotate pressing movements (flat, incline, decline) in order of use each time. Also, if i used a bar last time, i use dumbells the next time. My reps usuially go 10-8-8-6 on monday and 5-3-3-3-1-1-1 on friday. Then il finnish up with a fly movement and a cable. From there il go to tri' and start with a different heavy movement each time. I use close grip bench (incline and flat) reverse grip and JM presses. I use two a day. Rep range is same as bench except opposite days. Then i do heavy pressdowns and im done. Im also 19. Hope someone can tell me what im doing wrong or alter my workout. THANX

 

[Cubanito17]

When do you workout your legs/shoulders/lats/delts??? There's nothing in your workout targeting that. On bench if you wanna get stronger your reps should not go over 5. Since we both bench the same from last time I maxed out I would say for bench do bar for warmup 5 times, 85lbs for 5, 135 for 3, 185 for 3, 200 for 2. Try and change your workout a lil instead of doing bench and straight to chest go first to tri's. How much rest are you getting in between your sets??? Honestly we(I) don't specifically workout chest it gets worked out on bench.

....Any of you agree with this....or wanna change......

 

[The mann]

my advice is you go to elitefitnesssystems.com and go to articles,......you need to change that workout and you will find a basic westside workout on this link that will get you started(if that's what your after).you routine doesn't look that good for increasing bench power,looks mor like a BB workout...no flame intened at all...you have the right idea as far as hittin tri's and you know about jm presses,but you just need to attack it different.on our ME day we start with a board press,floor press and then go to a tri move ,etc...all grips are rotated inside the power rings,...on speed days 8 triples on flat bench,tris,etc........no 10,8 6, stuff.
supplemental exercises you can do 8 reps but thats it.........try the link and see what you think...........later........

 

[Cubanito17]

I agree with the mann about the way your training although I didn't say for you to do westside b/c I didn't know if you wanted to completely change or just change some excercises.

 

[brianmincher]

Hey there you are on the right track by looking here. A good way to get started toward a big bench in my humble opinion would be to start by reading Dave Tate's How to bench 600 easy, 9 week basic training program and any other articles you can find by him on benching. You should also locate Louie Simmon's articles including how to bench 500 easy, More Big Benches, etc...

Drop that pyramid crap. I gained more in my first two months on westside than I had in the previous 2 years of training in a manner similar to what you describe.

Also, and I realize that you are young, but if you are serious about getting stronger, you are going to have to put on some weight! I bet you can see your abs. That won't do. The 165 lb powerlifting class is dominated by guys 4 inches shorter than you or shorter. I am 5'7" and I lift in the 220 and next spring 242 classes. EAT EAT EAT.

Also, you said your form was good. No flame here, but who told you it was good? If it was some bodybuilder or personal trainer, I would get worried. There idea of good form is far from conducive to a big bench. I actually had a guy walk up to me after I made a new PR in the bench, trying out a new shirt on Max Effort night and said he wondered how much I could do without the shirt, lying flat on my back with no arch, keeping my elbows in line with the bar (flaring) and gripping the bar inside the rings. This guy thought my form was terrible, and this idiot couldn't bench 225 for one full rep. If a good powerlifter said your form was good that is one thing, but most people I see have terrible form for power.