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04-04-2006, 10:23 PM #1
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
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04-05-2006, 12:20 AM #2
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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04-05-2006, 05:27 AM #3Originally Posted by El Jugo Buen0
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04-05-2006, 05:32 AM #4
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.
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04-05-2006, 09:32 AM #5
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
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04-05-2006, 09:48 AM #6
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
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04-05-2006, 09:53 AM #7
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!
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04-05-2006, 09:55 AM #8
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)
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