Plateau..Can My Body Just Not Do Anymore?

Ok this probably sounds like nothing to you guys since you're all bigger than me. Anyway, I basically max out at 205 on my bench I get around 3 reps(I'm 135lbs by the way). I've been switching back from DB and Barbell every 4 weeks and my max hasn't gone up in 8 months... This is really starting to get discouraging. My routine for chest is adequate in my opinion(and I know some might say it's overtraining but this is what i've been doing for about a month after doing only 12 sets and not seeing results)

BB Bench 4 Sets 12-6
DB Flyes 4 Sets 12-6
BB Incline 4 Sets 12-6
Dips 2-4 sets depending on the day till failure
Machine Flyes 2-4 sets last set is drop set 12-6

Try cutting the volume down. I only do 10 sets on chest day..solely pushing movements. Not a big fan of flies or cables. How's the diet (I'm sure you knew that was coming)

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Originally Posted by El Jugo Buen0

Ok this probably sounds like nothing to you guys since you're all bigger than me. Anyway, I basically max out at 205 on my bench I get around 3 reps(I'm 135lbs by the way). I've been switching back from DB and Barbell every 4 weeks and my max hasn't gone up in 8 months... This is really starting to get discouraging. My routine for chest is adequate in my opinion(and I know some might say it's overtraining but this is what i've been doing for about a month after doing only 12 sets and not seeing results)

BB Bench 4 Sets 12-6
DB Flyes 4 Sets 12-6
BB Incline 4 Sets 12-6
Dips 2-4 sets depending on the day till failure
Machine Flyes 2-4 sets last set is drop set 12-6

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i think thats a good routine but you are starting to over do it for your size imho,i would drop the flys for a few months and just hit the compounds as these help build more mass than flys which i believe are for cutting and shaping,i personally train chest 3 x a week,so you could try splitting your chest into a higher rep range say monday and then hit it heavy on friday using the same number of sets(without the flys).the different rep range may help in recruting different amounts of fast twitch/slow twitch mucles fibres which will aid the push through the platue and by the way i dont go to failure myself anymore and would reccomend it only on your last set in each exercise at most.

dips or weighted dips are imho the best chest exercise ever as more of your chest muscle is used to execute the movement.plus eat more if you can.

do you do squats and dead lifts? when my chest starts to lag i hit these two exercises with a lot more intensity and it usually helps my bench out

IMO your doing wayyyyy to much..... and with your build(lean cut smaller).. I would focus SOLEY on pressing movements... maybe do one fly movement for 2 sets or something if you really like em'... JMO

O and another thing bro.... ever used Incline barbell as your first movement? Same thing sort of happened to me... well i was doing flat movements for so long that my chest wasnt getting any stronger... switch it to incline movements for a few months and then come back to flat... and 205 for 3 at your weight is really good... keep at it!

yea squats do help but also id try more of a bulking phase.... change ur sets to 4 sets of 6-8 reps and also look to switch it up a bit, i prefer DB bench because straight bar bench over develops my lower chest kinda forms man tits i would also recommend trying a decline exercise.... maybe u might even wanna switch up ur routine for every exercise, personally i like to do tri's and chest in the same day becuz they tend to work the same muscle groups but make sure u do heavy exercises like bench first or else u will be to weak to finish ur workout.... remember it doesn't matter if ur doin 150 on ur last set if u can only do 2-3 reps stick with the lower weight and get that 6-8 reps (thats just an example)