posted April 13, 2000 09:23 PM            

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i think im stuck at the weight ive been lifting for the past few weeks. in fact it seems like i'm getting weaker! my bench has stayed about the same but it's getting harder to do it, and squats have improved a little, but not much. i think i have reached a plateau and that's not good. what can i do get out of this?

couple more questions: how can i improve my max-out on squats very quickly, by about 50 pounds.
does anyone know where to find a chart showing the max out weights? you know where you find the weight you did, the number of reps and it gives you your max out?
thanks
-derek

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posted April 13, 2000 09:40 PM            

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Try the german volume training, worked great for me, making gains every week while using the system

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posted April 13, 2000 10:26 PM            

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what's the german volume building thing?

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posted April 13, 2000 10:37 PM            

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derek, here's how to get that bench and squat up several different ways
1.put on a bench shirt +30lbs
2.put on a squat suit and knee wraps +50lbs
3.do ten sets on flatbench barbell
3x10 3x6 3x3 1x1,(keep your ass on the bench and use good form)five sets incline dumbell, five sets incline barbell for your chest workout
4.get some juice

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posted April 13, 2000 10:38 PM            

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Any time I hit a sticking point I try to use one of Charles Poliquin's routines. Mind you, they aren't easy and they take alot of concentration but for the most part they have worked for me. Charles is the man!

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posted April 13, 2000 10:43 PM         

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If ur bench is stuck, try some pauses, lockouts, and static holds. They should help.

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"The weights are a means to an end, they are not my friends."-Nasser

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posted April 13, 2000 11:06 PM            

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You say you're stuck with the same weight a FEW WEEKS. So what? I don't think you have reached a plateu if you are stuck with a weight for a few weeks. Adjust your calorie intake and training program.

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posted April 14, 2000 08:45 AM            

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best routine for me anyway, all flat bench:
first warm up properly
first set 8 reps, second set 6 reps, third set 4 reps....then do 3 sets of lockouts with about 80 percent of your max weight, then do 2 sets of close grip of about 5-7 reps each...then get a trustworthy spotter and do 2 negative sets with your current max, as slow as fucking possible on the way down, then he cleans it up to lockout, do 4-5 reps each set of those...you should be hammered after that, but you should only do the negatives every other time or else youll overtrain

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posted April 14, 2000 09:50 AM            

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For a stuck bench press, I work harder on the muscles supporting the press. For example, work triceps and shoulders hard.

www.musclemedia.com/training/bench/benchintro.asp

Above is a link to a routine I have used with good success.

[This message has been edited by Ice Man (edited April 14, 2000).]

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