Can't get my bench up

D

Dukes

0
hey, i been working out for about 8months now. i started off pretty weak, not to mention i was on diet pills, and didn't really have a concept of a good diet. well i been off the pills for about 7 months and been on a good consistent diet and exercise routine, doin both cardio and weights. but starting about 3-4 months ago i started my cutting phase doin about 2-3 days of cardio and 2-3 days of weights.

My Military press, tricep extention, skull crushes, bicep curls, number of pull ups, and routines for my back all increased in weight the only that hasn't really gone up is my bench press. I usually go from the flat bench to incline then decline the hit the cables and finish with over heads, i switch up my routine with dumbells and flies every 2-3 weeks.

i see fantastic results every couple of weeks so thats awesome; i know i'm doing somthing right, i take proteins shakes and do a clean diet about 75-85% of the week. i'm 5 6' and 160-165 pounds, not fat at all just have a few extra pounds on my sides; just in case you were wondering. my current bench is a plate on each side, 135lbs. i do that around 8 times and some weeks its heavy and takes up alot of my energy, other weeks i can add 5 or 10 lbs witha spot and do it about 6 times.

Wut do you guys think?
 
Your body is just in a little rut. Try varying or rep range or what I would really do is instead of doing flat bench first, do incline dumbbell press on a 30 degree incline. That really nails your chest. Then do a lighter flat bench after. You will notice great strength gains and it will fill out your chest and shoulders great!!! Good luck
 
when's the last time you took a full week off from training?

also, 5-6 reps, 5 sets, is a prescription for strength gain. 8 reps is more for building size, sacrificing strength gains.

I'd take a week off and come back with a 5x5 routine for a month. find a spot every day, and lift heavy, balls to the wall.
 
Dukes - try using dumbells for a while. With dumbells you wont be able to lift as much as with a bar but you'll be working the smaller assisting and supporting muscles witch will increase your overall strength.
But do what malkore said with the rep program.
 
yeah i would switch out to dumbells for a bit .. then go back to the bb ..
they should definitely help out .. im stuck around 150 for 3 sets of 5 ..
hopefully tomorrow i can do 155
 
okay okay sounds good, i actually thought it was more reps=more strength, guess not.

malkore said:
when's the last time you took a full week off from training?
Click to expand...

Answer is never, i mean i taken 4days off at most, becuase i was lazy but i think i played sports during that time. the logic of taking a week off never got to me, i figured muscle recovers every 24-48 hours, a weeks seems like so much and i would feel like a sack of buttered mashed potatos by my 3rd -4th day off. not to mention i not one of those who can eat and eat and not gain a pound , boy do i gain.

But as to the barbell and dumbell/ 5x5, i'll definatly try that out. not to mention i'm gonna start taking creatine on monday so this should be interesting.

also do u guys think it better to do flies with cables,machine or dumbell, i tried all of them and they all feel different, just wanted to know wut give the best results?

Thanks again
 
i like flys with dumbells .. incline and flat .. i dont really do them .. stick more with compound .. but when i tried them i like dumbells
 
Wow, you really need to take a week off if you haven't. If youre lifting regularly you should be taking a week off every 2-3 months. A full week, not even pushups or bodyweight exercises, cardio is ok, but you need your body to completely recover and repair. Almost every time I come back from a week off I can go heavier, my form is better, and I feel a lot stronger. If you haven't you need to try soon.
 
i would definitely take a week off .. it can do wonders ..
i finally broke my 3 sets of 5 @ 150 today .. finally made it to
155 for all 3 sets .. yipee:)
 
I just came back from a week off and my second workout after coming back, i literally set all new PR's for all my lifts. If you haven't taken a break, i STRONGLY suggest you do
 
Nobody asked how much you can row.

If you can't row near what you can bench, within a reasonable percentage, then you need to bring your back up.
 
can you be more specific on row?

but regardless, most of my back workout which are cables and machines. all pretty similar to my bench, moreless.
 
mreik said:
Squatting helps my bench.

:p
Click to expand...

Squatting helps everything :p
Life bringing you down?
Whife cheating?
- Go squat!

and i agree with Timmy. what i belive has held my bench back for a long time is my upper back. In the beginning my bench went up a bit, but my rows dident, creating an imbalance, which i am in the process of fixing :p
 
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