Breaking Bench Plateau

[baseline_9]

Your vloume is too high if your goals are to increase your bench numbers....

What i recommend....

Deload for 3-4 weeks..... drop the volume right down and only do flat bench and some incline DB work....

Then blast, adding weight to your bench each week... Log the reps and sets....


Flat bench - 3 working sets (to complete failure) - 6-8 reps (warm up light, do not exhaust before working sets)
Incline DB bench - 2 working sets (to complete failure) 8-10 reps (no warm up required)
Floor Press - 3 working sets (to complete failure) - 3-6 reps

Done!

Come in next week and add a biscuit plate to each set (1.25 KG plates)

[Bullseye Forever]

Your vloume is too high if your goals are to increase your bench numbers....

What i recommend....

Deload for 3-4 weeks..... drop the volume right down and only do flat bench and some incline DB work....

Then blast, adding weight to your bench each week... Log the reps and sets....


Flat bench - 3 working sets (to complete failure) - 6-8 reps (warm up light, do not exhaust before working sets)
Incline DB bench - 2 working sets (to complete failure) 8-10 reps (no warm up required)
Floor Press - 3 working sets (to complete failure) - 3-6 reps

Done!

Come in next week and add a biscuit plate to each set (1.25 KG plates)

good point,when i started lowering my sets on bench day,my bench went up,i lifted heavy for 3 weeks each month and the fourth week i de-loaded,giving my body time to recover