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RBtrucking4
New member
I am currently benching a max of 240 but i cant seem to move up it seems i have hit a plateau how do i get out of it? Thanks.
cant seem to get any stronger on the bench!
- Thread starter RBtrucking4
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RBtrucking4
New member
Anyone?
SgtSlaughter
New member
Eat more... take time off...
There are a few options.
There are a few options.
B
BadboyAl
Guest
If that pic is of your tricep, then they need to grow!!! ALOT!!
Im guessing your benching 240 with your ass in the air and a big bounce off your chest.
You just need to workout.
Im guessing your benching 240 with your ass in the air and a big bounce off your chest.
You just need to workout.
majutsu
Well-known member
if that's your arm, that's your problem. you have no tris. how you expect to bench?
I would doubt a regulation 220 as well for the same reasons as bigboyal
1)read the sticky on bench in this forum. you must learn how to power bench. Tris and lats are your most important training targets IMHO
2) you will never get stronger doing bodybuilder workouts. you must read all the westside stuff at www.elitefts.com or zatsiorsky's book. your workout must have 1 rep max work and speed training.
3)you need to eat. if you want to be frighteningly, sickeningly, monstrously huge, you can't also aspire to being a male model. do you want to be a beast? or a beauty? or just a regular man who's fit? 3 different goals, three different roads.
i'll take beast please!
I would doubt a regulation 220 as well for the same reasons as bigboyal
1)read the sticky on bench in this forum. you must learn how to power bench. Tris and lats are your most important training targets IMHO
2) you will never get stronger doing bodybuilder workouts. you must read all the westside stuff at www.elitefts.com or zatsiorsky's book. your workout must have 1 rep max work and speed training.
3)you need to eat. if you want to be frighteningly, sickeningly, monstrously huge, you can't also aspire to being a male model. do you want to be a beast? or a beauty? or just a regular man who's fit? 3 different goals, three different roads.
i'll take beast please!
RBtrucking4
New member
ill tell ya exept for sarge you guys are real pricks sayin i cant bench without cheatin how dare you tell me what i can do all i asked for was advice, not to be criticized and doubted!
rb- give 'em a break. They've given you good advice, which is what you asked for. I know you've been posting in the Training and Diet forums, but life here is a little different. It's just a different sport. There's lots of information here that could be useful to you, though. As majutsu said, the top of the page is probably the best place to start.
B
BadboyAl
Guest
lol, telling you what needs to be done. came off alittle harsh but what you were told is the truth. you got no tri's
no tri's = no bench.
You look like a novice so I suggested you just need to spend a year under the bar and grow.
no tri's = no bench.
You look like a novice so I suggested you just need to spend a year under the bar and grow.
RBtrucking4
New member
im sorry for lashing out but im actually not a novice ive been lifting for a while now i used to weight 380 as some of you may know when i was 380 my max was 210x1 and i stopped lifting to concentrate on losing weight once i got down to a reasonable weight i started again and was only able to bench 140 i worked my way back up and now im at a max of 240 but it seems like when ever i get into the 200 range i hit a plateau i do work on my tri's i do reverse curls, hammer curls. it just gets really frustrating im sorry didnt mean any disrespect. Maybe you should give me some advice on what kind of reps i should be doing. Right now i do a warm up of 5 then i go to 215 get it up 6-7 times then i do the max. What kind of reps would you reccomend for maximum muscle gain?
RBtrucking4
New member
Another thing i have been reading is to change the weightlifting routine once you plateau how should i change i told you what i am doing right now. What changes should i make? Sorry if i seem completely hopeless here I just really want to move up already.
OK- you won't find anyone here doing a bodybuilder's normal set/rep scheme.
These two brief articles will give you a good idea of the basics of a bench press program: an idea of why it's done this way, and some suggestions for exercises and reps:
How To Bench Press 500 Easy
Intimidating title but you'll get the idea. Click on May 2003
Westside Barbell Basic Template
These two brief articles will give you a good idea of the basics of a bench press program: an idea of why it's done this way, and some suggestions for exercises and reps:
How To Bench Press 500 Easy
Intimidating title but you'll get the idea. Click on May 2003
Westside Barbell Basic Template
LiftingDukkha
New member
For whatever reason, it's probably real hard to progress on bench after losing a lot of weight for average people. I'd say the most progress I ever made consistently on bench was back when I did it at least 2X up to 3X/week, doing pyramids working up to a max. Followed by bentover rows, lat pulls, and CLOSEGRIP BENCH PRESS (VERY IMPORTANT! -- same as regular bench, but move hands as close together as thumb tips touching the other hand, or thumb tips-to-tip, or inside edge of hand resting on beginning of knurl outside of smooth part of the bar).
If you can find a Camber Bar, it has a big bend in the middle so when you lower the bar to chest, your hands are far lower than in the normal BP -- increases the range of motion (ROM) by around 12 inches, greatly increasing your starting bench strength.
Powerlifters usually use bench shirts, which make you so much stronger at the start of the bench that, for the most part, Westside-style lifters focus much more on triceps -- lockout strength -- relative to training only starting strength. Average "real-world" bench-pressers, who usually don't wear bench shirts, need to focus on their starting strength.
IMO, the 3 biggest keys to increasing bench for non-shirted bencher:
1) Max reps at least 1X/week
2) Closegrip bench -- heavy weight, low reps
3) Camber bench press or something else that increases ROM
If you can find a Camber Bar, it has a big bend in the middle so when you lower the bar to chest, your hands are far lower than in the normal BP -- increases the range of motion (ROM) by around 12 inches, greatly increasing your starting bench strength.
Powerlifters usually use bench shirts, which make you so much stronger at the start of the bench that, for the most part, Westside-style lifters focus much more on triceps -- lockout strength -- relative to training only starting strength. Average "real-world" bench-pressers, who usually don't wear bench shirts, need to focus on their starting strength.
IMO, the 3 biggest keys to increasing bench for non-shirted bencher:
1) Max reps at least 1X/week
2) Closegrip bench -- heavy weight, low reps
3) Camber bench press or something else that increases ROM
silver_shadow
New member
BTW, majutsu gave you LOTS of very good advice. the first thing i'd suggest is start spending some time reading on the weightlifting forum to get a good solid workout plan. i'm not sure how your entire workout looks, but alot of times (assuming correct eating habits) this is the stumbling for alot of ppl (me included). and sometimes you have to remember that cookie cutter's will work well for only some time. when they don't you'll have to identify what your weak points are and how your could strengthen them. plus there's the diet forum. again as majutsu said, you've got to specify what your goals are. hope that helps.
B
BadboyAl
Guest
Do an 8 day routine hit the same muscle group 2x every 8days with 4x5 set/rep scheme do that for about 2months or until you get stale then switch to 6x3 8day routine for another month. Do this for 6months to a year and your strength will be through the roof on all lifts. Dont bother with 3x8-12 routines until you develope lots of strength then you still go 4x5 on heavy lifts but do some accesory lifts for hypertrophy with 3x8-10 schemes.
I have done this with a few friends who decided to start lifting again. They blew quickly with out any illegal supps.
Example Routine:
DAY 1:
FLAT BENCH CLOSE GRIP 4X5
INCLINE BENCH WIDE 3X5
CABLE ROWS MED GRIP LOW PULL 4X5
INCLINE DB FLYS (VERY STEEP HIGHER THAN INCLINE BENCH) 3X6-10
DAY 2: OFF
DAY 3:
BOX SQUAT: 3X5 (DOING 4X5 WEARS ME OUT TO MUCH)
FRONT PULL UP 4X5
STANDING EZ BAR CURLS CLOSE GRIP 4X5
POWER SHRUGS: 4X5
DAY 4: OFF
DAY 5:
FLAT WIDE GRIP 4X5
JM SEATED SHOULDER PRESS 3X5
DIPS 3X5
CABLE ROWS MED GRIP LOW PULL 4X5
INCLINE DB FLYS (VERY STEEP HIGHER THAN INCLINE BENCH) 3X6-10
DAY 6: OFF
DAY 7:
DEADLIFT: 4X5
FRONT PULL UP: 4X5
STANDING EZ BAR CURLS CLOSE GRIP 4X5
POWER SHRUGS: 4X5
DAY 8: OFF
Like I said after 1-2 months do 6x3 for a month then spend 2 weeks maxing out on the major lifts (flat bench,deadlift,squat)
Then go back to 4x5 maybe add some 3x8-10 on assitance lifts for bench and squats.
I have done this with a few friends who decided to start lifting again. They blew quickly with out any illegal supps.
Example Routine:
DAY 1:
FLAT BENCH CLOSE GRIP 4X5
INCLINE BENCH WIDE 3X5
CABLE ROWS MED GRIP LOW PULL 4X5
INCLINE DB FLYS (VERY STEEP HIGHER THAN INCLINE BENCH) 3X6-10
DAY 2: OFF
DAY 3:
BOX SQUAT: 3X5 (DOING 4X5 WEARS ME OUT TO MUCH)
FRONT PULL UP 4X5
STANDING EZ BAR CURLS CLOSE GRIP 4X5
POWER SHRUGS: 4X5
DAY 4: OFF
DAY 5:
FLAT WIDE GRIP 4X5
JM SEATED SHOULDER PRESS 3X5
DIPS 3X5
CABLE ROWS MED GRIP LOW PULL 4X5
INCLINE DB FLYS (VERY STEEP HIGHER THAN INCLINE BENCH) 3X6-10
DAY 6: OFF
DAY 7:
DEADLIFT: 4X5
FRONT PULL UP: 4X5
STANDING EZ BAR CURLS CLOSE GRIP 4X5
POWER SHRUGS: 4X5
DAY 8: OFF
Like I said after 1-2 months do 6x3 for a month then spend 2 weeks maxing out on the major lifts (flat bench,deadlift,squat)
Then go back to 4x5 maybe add some 3x8-10 on assitance lifts for bench and squats.
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