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I have been lifting for about 1.5 years now and for the last six months my bench hasn't went up any at all. I get a good work out with soreness after, and I have went up in size. But I am just stuck on this plateau. Not on anything right now, but will soon. Could my diet be whats really holding me back. Its not exactly in check as of lately.
Have you tried to up the intensity of your chest workout? Shorter rest periods
Try doing less reps with heavier weight.Pick a weight that you can do about 5 reps but you're struggling a little on the last 1 or 2.Do 5 sets of this same weight.5 sets of 5.Then do negatives with a weight that you've never done before,around 20 to 25 pounds heavier than you're max so you can get use to the heavier weight.Have a spotter to help you get it up,but don't let him help you too much.Do this once a week.Also try doing some heavy flat bench presses.Your bench should go up gradually,as it does increase your weight on your 5 sets with it.
Wow, no WSB approaches to this question?
Well, from the looks of your question, my guess would be that you don't know anything about WSB, so instead of me or others trying to explain something about something you don't understand, i won't try.
Go read some WSB articles, come back in a few weeks, and ask again.
As for the diet part of the equation, diet is generally much more important for hypertrophy and much less important for strength.
Michigan State SUCKS!
Why?Quote:
Originally Posted by !DBF!
by jacob wilson
1) Cut chest training back to 1 every 6-7 days.
2) Train bench press first in your session. with a layout similar to this.
Set 1- 8reps at 60% 1rm (currently that would be 60% of 325)
Set 2- 8reps 65% 1rm
Set 3- 6reps 70% 1rm
Set 4- 5reps 80% 1rm
Set 5- 3reps 90% 1rm
Set 6- 3reps 90% 1rm
Set 7- 3reps 90% 1rm
Set 8- Rep out 55% 1rm
*Attempt to increase your starting point by 2.5% to the nearest 5lbs rounded up or down accordingly.
Do military Presses 3 sets for 8 reps
Do close grip barbell presses 3 sets for 6-8reps.
Your done... go home and eat!
3) Keep training sessions intense but short. Give your self 2.5 minutes rest between light sets and up to but no more than 5 mins rest on heavy sets.
4) Stop all the training you read about in BFS and other publications towel benches, incline benches, chains on the bar, and etc. This is off season training your "pre-contest".
5)Make sure that you are fully recouped between workouts!
Listen your full concentration has to be on increasing your bench, I cannot stress this enough! You need to eat eat eat
100% with Saboudian on this - determine what your weakness is and strengthen that. Your bench will go up.
Try using a squat rack (the one w/the rod holes)
Grab a flat bench & take it to the squat rack, next take the rods & put them in the holes so that are just above your chest. Load the bar w/about 50-60% of your max, & do your reps to failure. (3-5 sets)
Slide under the bar it should be touching your chest before you even begin, and do your reps up to your halfway point then go back down keeping strict form and really concentrating on the chest. It should be burning like hell after the 1st set. Then do your normal assistance work.
You should be able to do at leat 20 reps, but KEEP IT STRICT & TIGHT.
Do it only twice a month & you should be able to blast through any
plateau. :D