plateau...please help

**jport1540** · 12-12-2005, 04:55 PM

I'm still fairly new to weight lifting. I been lifting for 4 months and have put on about 15lbs of muscle and cut about 20lbs of fat. I am stll trying to cut weight at about 1-2 lbs a week. Here is my problem, in he first few months, my bench press kept going up untill I hit 185lbs. I been stuck for what seem to be 6 weeks. I can still only do the same number of reps and i workout 3 times a week with a trainer. I have recently switched to tearing down the chest once a week, for a more intense work out. If you have any clues how to help get me past this plateau or why thsi is happening , I would greatly appreciate it. Thanks.

**JR.SHRED** · 12-12-2005, 05:07 PM

one thing is you can take a week off, to let your muscles rest nice and good. Change your workout routine, for instance what day you do the body part, or change what you do for chest exercises every week. Also change the weight you do on chest every week one week heavy one week light. This should be done for all body parts IMO works for me.

**IXISiDiuSIXI** · 12-12-2005, 07:36 PM

are you using the bar or bells? Try to mix em up,..
3-4 sets decline 6-8 reps.(bar)
3-4 sets incline 6-8 reps. (bells)
3-4 sets flat bench 10-12 reps lighter weight(bar). Rest the chest until the next week. Then switch it up.

**jport1540** · 12-12-2005, 09:54 PM

im using the bar. I was doing it once a week, when i exercised 3 times a week. Now I am beggening to lift 4 days a week, as to better work each muscle group.

**Born Threat** · 12-12-2005, 09:57 PM

Originally Posted by JR.SHRED

one thing is you can take a week off, to let your muscles rest nice and good. Change your workout routine, for instance what day you do the body part, or change what you do for chest exercises every week. Also change the weight you do on chest every week one week heavy one week light. This should be done for all body parts IMO works for me.

This does the trick for me. I usually switch it up every 8 weeks or so.

**Tren Bull** · 12-14-2005, 12:24 AM

whatever you do, dont start overtraining, that could cause you to lose muscle. one technique i really like using, is trying to isolate a certain muscle group with a compound movement. what i mean by that is totally focusing my effort to a certain area, like my shoulders and chest for bench while trying to minimize my tricep involvment.