Stuck in benchpress

H

HomeBoy

0
This is probably a classic problem and I think everybody knows it.. I'm kinda stuck in my bench. :( I've been on 154 for almost 3-4 months now and I really wanna go up higher. A friend told me I should chance to dumbbells?:confused:

Please write your own experience, how you overcame these problems:)
 
My set/rep scheme, and thus the load, varied when I was doing my own program, depending on the day:

4x6x135
8x3x155

You might also consider 3x8 and/or 3x12.

I found myself adding weight every 1-2 weeks.
 
back when i was lifting for football, sheesh 6 years ago, my coach had a system that i had really good gains on. while doing it i went from starting jv to starting varsity, in one offseason. my bench raised probably 100lbs in a 3 month stretch, give or take a few lbs. it went like this:

first you have to determine your 10 rep max.

sets x reps
day 1 3x10 pick a weight that is slightly above comfort level

day 2 5x5 pick a weight that really challenges you, but not so heavy you can't complete the sets.

day 3 3x3. pick a weight that is close to your 10 rep max. you will feel like you aren't doing much, this is a really quick session.

day 4 1x10, 1x8, 1x6, 1x4. start with your original 3x10 weight, and progress up to your 3x3 weight. take at least a day between days, but you should see gains after a few cycles of this. you should probably add weight every 2 or 3 cycles, or whenever you feel you are ready, but don't push it, day 4 is tough.


i got much stronger doing this plan, but i also bulked up a lot, though i guess at the time i wasn't worried about size, i just needed the power. i.e i didn't do any cardio at all while doing it, and i didn't watch my diet at all. it would probably be good to do some cutting off and on if you do this program.
hope this helps with your problem, if you have any questions, let me know.
 
scubadhp said:
back when i was lifting for football, sheesh 6 years ago, my coach had a system that i had really good gains on. while doing it i went from starting jv to starting varsity, in one offseason. my bench raised probably 100lbs in a 3 month stretch, give or take a few lbs. it went like this:

first you have to determine your 10 rep max.

sets x reps
day 1 3x10 pick a weight that is slightly above comfort level

day 2 5x5 pick a weight that really challenges you, but not so heavy you can't complete the sets.

day 3 3x3. pick a weight that is close to your 10 rep max. you will feel like you aren't doing much, this is a really quick session.

day 4 1x10, 1x8, 1x6, 1x4. start with your original 3x10 weight, and progress up to your 3x3 weight. take at least a day between days, but you should see gains after a few cycles of this. you should probably add weight every 2 or 3 cycles, or whenever you feel you are ready, but don't push it, day 4 is tough.


i got much stronger doing this plan, but i also bulked up a lot, though i guess at the time i wasn't worried about size, i just needed the power. i.e i didn't do any cardio at all while doing it, and i didn't watch my diet at all. it would probably be good to do some cutting off and on if you do this program.
hope this helps with your problem, if you have any questions, let me know.
Click to expand...

4 days? Could it be divided like this

Mon - Day 1

Thurs - Day 2

NEXT WEEK

Mon - Day 3

Thurs - Day 4

Sounds a little brutal to be training benchpress 4 days in a week? I don't understand you a 100 %.. Is it like my example?
 
yeah, you can spread it out as you see fit for recovery, i usually did a split, upper body one day, lower the next, usually during the week, weekends i took off, but i was working really hard, and i only had the winter season to get bigger and stronger, i played lacrosse in the spring. but take as much time to recover as you need, lifting twice a week would definately work, especially when you are just starting out, it can definately be a brutal workout. sorry, i meant to add something about rest days and whatnot, but i guess my brain isn't working yet this morning, lol! any other questions, please feel free to ask, i'm no fitness expert, but i know this program worked for me.
 
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scubadhp said:
yeah, you can spread it out as you see fit for recovery, i usually did a split, upper body one day, lower the next, usually during the week, weekends i took off, but i was working really hard, and i only had the winter season to get bigger and stronger, i played lacrosse in the spring. but take as much time to recover as you need, lifting twice a week would definately work, especially when you are just starting out, it can definately be a brutal workout. sorry, i meant to add something about rest days and whatnot, but i guess my brain isn't working yet this morning, lol! any other questions, please feel free to ask, i'm no fitness expert, but i know this program worked for me.
Click to expand...

Thanks dude.. I will definite try it, but there is still something I don't understand.

scubadhp said:
day 4 1x10, 1x8, 1x6, 1x4. start with your original 3x10 weight, and progress up to your 3x3 weight.
Click to expand...

What exactly do you mean by "progress up to your 3x3"? Course the 3x10 (Day 3) has the same weight as the 3x3 (Day 4) correct? So there won't be any change.. You see where I'm going?
 
yeah, sorry, i guess i wasn't very clear, i hope this is better



day 3, your 3 sets of 3 reps day, the weight should be at or near your 10 rep max weight.

so on day 4
your 1x10 should be at your day 1 weight (3x10)
your 1x8 should be heavier than maybe somewhere between day 1 and 2's weight.
your 1x6 should be at or slightly above your day 2 weight. (5x5)
and your set of 4 should be at or around your day 3 weight. (3x)

day 4 is confusing and i may not be explaining it very well. but once you done a few cycles, it gets easier.
 
Try the chains.

Get two lentgths of heavy duty metal chains. The links should weigh at least a pound each and attach them to each end of the bar. Make sure that they're long enough so that at the top of the BP a couple links are still on the floor.

The effect is an increasing weight as you press up and lift the chains off the floor. You will get a huge improvment on the middle to top section of the press and that should help blast you through a plateau.
 
scubadhp said:
yeah, sorry, i guess i wasn't very clear, i hope this is better



day 3, your 3 sets of 3 reps day, the weight should be at or near your 10 rep max weight.

so on day 4
your 1x10 should be at your day 1 weight (3x10)
your 1x8 should be heavier than maybe somewhere between day 1 and 2's weight.
your 1x6 should be at or slightly above your day 2 weight. (5x5)
and your set of 4 should be at or around your day 3 weight. (3x)

day 4 is confusing and i may not be explaining it very well. but once you done a few cycles, it gets easier.
Click to expand...

Thanks dude.. I get it now

But about adding weight. Should I be like "Lock N' Load" or like you said.. let me illustrate

Lock N' Load (this is an example):

Monday (day 1) I complete the 3x10 with 100 lbs - Should I then add weight next time the cycle starts over (Next time it's Day 1)?

Your:

Train a few cycles through and then add weight? Because if I would do it this way it would take me 2 cycles = 4 weeks to add weight? Doesn't that seem like a looong time before there is any change?
 
you must give yourself at least 24-48 hours to recover. When I am trying to increase weight, I have found that if you use a cage, put the spotter bars about 5-8 inches above you chest. Add 10-15% more weight to your one rep max. Lift the weight and slowly bring the weight down, then let the weight rest on the spotter bars, try to press the weight for 10-15 seconds, let the weight back down, rest for about 1 min, then do it again. Do it a total 4-6 times. do this training once a week. Your muscles will adapt to the new weight. Chains also work well, but are best used on sqauts and deadlifts. Hope this helps
 
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