i seem to be stuck at 365 for 2 iwant more!
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i seem to be stuck at 365 for 2 iwant more!
I was stuck there for a while too on incline. I started getting stronger by adding more weight to decline and then incorporating incline and decline flys in a super-set fashion.
not into decline weighted dips
but thanks for the input
try negatives with about 50 pounds over max, u will prob need 2 spotters unless he is the hulk, then u will need one, lower weight using a five count then have your spotter pull it back up and do again, go to complete failure, worked wonders for me...
or if you have been consistent for months take a week of the weights totally.
Quote:
Originally Posted by Spoon
thats what i would do
interesting. how long did you rest in between sets?Quote:
Originally Posted by diablo27185
im not very sure what upped my bench. i was stuck at 285 there for a long while, but i started eating right and training harder than ever, now i am at 300 and going up from there. eat right, rest, and train hard, all i can say.
Gain some weight..Try powerlifting form (arched back +hit low), if your maxing for weight instead of muscle fatigue..
I like the idea of negatives. I have used it before and I feel like it has def helped my bench to some extent. Also switching between barbells and dumbbells could shock your muscles into some new growth.
It would help if we knew what you were doing now.....
take a break from bench for a couple weeks altogether, hit the dumbells hard, incline and flat. Focus on shoulders alot and triceps. Look into some powerlifting techniques as was said before...should work wonders
Sometimes you need to take one step backwards to take two steps forward. My suggestion is to drop back down to 315 for 1. Your a big guy so I would suggest the 5X5 method for about 8 weeks or so.Quote:
Originally Posted by radar1234
Begin with 5 sets of 315 for 1 rep. Then strip it to 275 for 5 sets of 5 reps.
Next week do 5 sets of 325 for 1 rep... then strip to 285 for 5 sets of 5 reps.
After 8 weeks of this done with proper form and good nutrion and rest you should be up to 395 pounds for 5 singles.
What you are doing is returning back to a comfortable weight and slowly starting to increase it again - trust me... it works. After that return to a regular strength training program...
Let us know, cause that seems like something cool to tryQuote:
Originally Posted by diablo27185
You want a stronger bench... train for 3 weeks on a stability ball with a dumbell press. You wont grow from it, but you will get strong as soon as you hop back on the flat bench.
use rubber band or chains they prepare you to push througth where you get stuck
very interesting. i think im going to try this next chest work out. ill update on the progressQuote:
Originally Posted by Warrior
good point rebound, if you have access to bands and chains, train with them at least once a week. It works on the speed of your press and explosion. Do something like 8 sets of 3 with a weight you can manage with great speed. called dynamic lifting
Yeah stop the benh for a couple of weeks sounds good do some dumbells incline flat and some flys that might help.