Question about bench press plateau

**RelaxBro** · 04-01-2011, 05:56 PM

Ive been stuck on 275 for months now on the bench press. What can i do to break through this ?

Is a 315lb bench press goal realistic to accomplish in 16 weeks? Im not using AAS. I just eat a lot & take amino acids.

**Bigd89** · 04-01-2011, 06:11 PM

Hard to say without your current bench routine...I bench one a week. Flat bench 4 sets 3-6 reps(sometimes I do singles) incline bench 4 sets 6-8 reps. I switch every 6 weeks to keep my body guessing. What work for me might not for you...trial and error!

**RelaxBro** · 04-01-2011, 06:50 PM

would doing incline first for a few weeks and flat bench second possibly improve my bench press strength?

**Bigd89** · 04-01-2011, 06:55 PM

Try NOT benching for a few weeks and do dumbbells...that works for me too.

**cro** · 04-02-2011, 08:22 PM

whats your workout routine for chest? i made it 445 naturaly on bench.you dont need aas to gain strength.

Originally Posted by RelaxBro

Ive been stuck on 275 for months now on the bench press. What can i do to break through this ?

Is a 315lb bench press goal realistic to accomplish in 16 weeks? Im not using AAS. I just eat a lot & take amino acids.

**baseline_9** · 04-03-2011, 01:13 PM

You should try implementing a Blast - deload - reload - balst kind of routine...

The body is not going to grow continuously... It will grow in 'Spurts'... Bear with me on this one.

Let focus all of your chest training energy into the benchpress.... If you wanna bigger bench then you need to bench...

Here is a sample 'increase my bench' routine that I have someone currently working on with great results... Obviously size and strength go hand in hand and this is designed for a BB who wants to bring his chest up and break through a plateau...

Always warm up your chest with a light weight and pyramid up but do not tax yourself too much... Keep it easy... The do the 5x5 or whatever you want... 5x3, 5x2, 5x6 etc...

Week 1 - 122.5kg... 5x5 reps

Week 2 - 125kg... 5x5 reps

Week 3 - 127.5kg... 5x5 reps

Week 4 - 130kg... 5x5 reps

Week 5 - Attempt 132.5kg 5x5 but you cannot complete 5x5...

Week 6 - De-load... 120kg... 5x5 reps

Week 7 - Attempt One Rep Max...

Week 8 - Go back tot he begining but start at 125 or 127.5kg... 5x5 reps...

This is a simple 'Progrrssive Tension Overload' training style that IMO is great for breaking plateaus...

Mod it a bit to suit and give it a go...

If your diet is in check I would garentee that you will break your plateau with this training style

**RelaxBro** · 04-05-2011, 12:13 AM

Originally Posted by cro

whats your workout routine for chest? i made it 445 naturaly on bench.you dont need aas to gain strength.

Damn i didnt know that was possible naturally lol got some good motivation.

**RelaxBro** · 04-05-2011, 12:20 AM

So basically with the Progressive Tension Overload style, i ll be adding 5lbs to the bench press a week ?

**baseline_9** · 04-05-2011, 03:57 AM

Originally Posted by RelaxBro

So basically with the Progressive Tension Overload style, i ll be adding 5lbs to the bench press a week ?

Yes but you begin with a weight that you can get the 5x5 for

Over the weeks it gets harder and harder to get 5x5

**cro** · 04-05-2011, 05:16 AM

lol, im 38 and just finished first cycle.im going to put up 500 by july....... thats my goal...

Originally Posted by RelaxBro

Damn i didnt know that was possible naturally lol got some good motivation.

**cro** · 04-05-2011, 05:20 AM

seen this program before . are you skipping decline/incline. and just doing flat bench?

Originally Posted by baseline_9

Yes but you begin with a weight that you can get the 5x5 for

Over the weeks it gets harder and harder to get 5x5

**LatissimusaurousRex** · 04-05-2011, 05:22 AM

Originally Posted by RelaxBro

would doing incline first for a few weeks and flat bench second possibly improve my bench press strength?

This is not a good idea if you are trying to increase bench press strength. Bench press increases bench press!

Originally Posted by baseline_9

Yes but you begin with a weight that you can get the 5x5 for

Over the weeks it gets harder and harder to get 5x5

5x5 is great, just wanted to point out that it should be something you can get 5 reps of somewhat easily. It is NOT a 5RM or you will just be back to your plateau, the key is a slow but steady progression.

**LatissimusaurousRex** · 04-05-2011, 05:24 AM

Originally Posted by cro

seen this program before . are you skipping decline/incline. and just doing flat bench?

In most 5x5's there are ancillary exercises done after your 5x5 lift which could very well be incline or decline bench, but you focus the 5x5 on a specific compound lift (like bench in this case)

**cro** · 04-05-2011, 12:32 PM

ive always believed that these exersizes compliment each other in gaining strength.

**RelaxBro** · 04-05-2011, 04:26 PM

I never do declines, i like doing inclines through. Im gonna start this program nxt chest day. Thanks everyone.

**cro** · 04-06-2011, 07:37 AM

nothing hits the lower pecs like decline.rips the chest up . its a must.

Originally Posted by RelaxBro

I never do declines, i like doing inclines through. Im gonna start this program nxt chest day. Thanks everyone.

**vtach12** · 04-11-2011, 04:12 PM

I agree with CRO. After I started incorporating declines, my chest really responded. It has also increased my flat bench fairly quickly. However I can decline 360#, and only hit the flat for 315#. But at least I know what the weight will feel like.