posted July 20, 2000 02:19 AM            

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i've been stuck at the same bench wait for quite a while now. maybe 2 or 3 months. every other lift i've improved on except bench. in fact it seems like my bench is getting weaker.
what can i do to put more pounds on my bench?

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posted July 20, 2000 06:40 AM            

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Well, I'm not sure what you are doing now, but you have to keep changing things up. Instead of hitting the flat bench first do the incline. I like to go heavy for 5 sets of 5 or 6. That is on incline, then go to dumbbel flat bench for 3 sets of 6 to 8. Then go to flat bench bar and do 2 to 3 sets of 3 to 4 reps. If you have always done low rep work then switch it up and go for 8 to 10, or 9 to 11.

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posted July 20, 2000 04:37 PM            

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Try working your rotator cuffs.

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posted July 21, 2000 12:36 AM         

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Try changing your width of grip and degree of incline/decline. What has probably happened is your muscles have become accustomed to doing the same flat bench over and over again that they aren't growing.

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posted July 21, 2000 01:51 PM            

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you can also add 2 1/2 lbs to each side and progress while doing what was mentioned above. if you have been using a bar use db and also try high reps to start shocking your muscles.

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...And the crowd goes wild!!!

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posted July 21, 2000 02:21 PM            

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Reverse your exercise order and use dumbells only for a month or so.

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Nam Et Ipsa Scientia Potestas Est!

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posted July 21, 2000 10:24 PM            

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I've been on this bench program for 6 weeks and i can see my bench increase significantly. For the first 4 weeks you bench 3 times a week, giving yourself a break in between days. You always do 8 sets of 6 repitions at the same weight each week. The first week you do 62% of your 1 rep max. 64% the second. 66% the third. 68% the fourth. Then when you hit the fifth week you keep benching for 3 days a week, but now on the second day you will be doing something differant. The first week you'll do 82% of your max for 2 sets at 3 reps. Then you'll go 85% the sixth week. 89% the seventh week. And 95% the last week. Then you go for your new max. This may sound tiring and does not give you a lot of recovery time, but bench isn't a exercise that is as stressful on the muscle as other exercises. This also maybe a routine for naturally strong benchers. Give it a try, i really reccommend it.

-400lbs. Bencher

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posted July 22, 2000 06:04 PM            

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tx 400lb bench. how much can you squat or deadlift?

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...And the crowd goes wild!!!

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