Progress in everything except Bench Press

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Danton1759

0
Hi,

I am new to this forum so bear with me If I ask something that has been asked before.

I am 29 years old, male and 195 Lbs. I have been working out for about 2 months now. I lift about 50 in bench press (not counting the 45 Lbs Olympic bar). I have based my workout routine so far in "Beyond Brawn" by Stuart McRobert. It has worked out great in every area, and I definitely see improvements. However, my bench press poundages have remained the same. Here is a sample:

Thursday 3 Sets of 10 Reps
Monday 3 Sets of 11 Reps
Thursday 3 Sets 13/13/8
Monday 3 Sets 13/13/12
Thursday 3 Sets 13/13/12

After completing bench presses, I normally do dips (usually 2-3 Sets) to failure.

What do you suggest I do?

1. Increase my poundage by 2.5-5 Lbs per side and lower my reps to 7 or 8?

2. Keep doing what I'm doing until it gets easier?

I am not sure and it's frustrating me quite a bit. Also If one increases his poundages, considering I am working the same muscle group 2 times a week, by what % should I attempt to increase it?

Sincerely,

Danton
 
i havent read beyond brawn but i have the original brawn book. very good

i dont understand what you're trying to do. if you're doing 3 sets of 10, you increase the weight each week until you fail to reach 10 reps like if you've hit 10/9/8. you stay at that weight until you do 10/10/10. then increase the weight again.

progressive resistance
 
Hey!

I started working out M-F 2 fridays ago (So today is the first day of my 3rd week). And, I've noticed everything is getting easier, I'm doing more weight, except my bench. I'm doing 4 sets 12-10-8-8 reps on each bench type; I start with incline and then do flat I've got a messly 50 pounds (a 25 on each side) and the bar.

I realise two weeks isn't a long time, but I feel like a wuss benching my tiny weight next to these guys guys curling as much as I bench.

Back in High School, I remember starting out with 135, and going up to 165, now I'm a senior in college and I'm doing 95. But, I think back in high school we'd do a 'warm up' set of 135 about 5 times. Then jump to 155 and do it about 3 times. Then max out at 165 and pump out 1. Then walk around thinking we were tough.

Anyway - I have no clue; but if you figure something out - let me know :) Next time I bench, I'm going to start with flat, and drop down to only 3 sets of 8. I'm hoping that maybe like that I'll start seeing more results.
 
Hi Abear,

Thank you for your response.

What I was trying to do was to go from 3 Sets of 8 Reps to 3 Sets of 13 Reps using the same weight. I have been unable to complete 3 Sets of 13 Reps twice now.

I think the problem is that any rep past 12 in a set doesn't really build up as much muscle, therefore same or decreased performance will result in future workouts. At least, it seems that is the way my body is responding to it.

I think I will increase the weight by 5 Lbs overall but decrease my reps to 8 versus 13 in a set. You are absolutely right about progressive poundage, and If I find any small plates on my gym I will be using them.

Rob, I will try to let you know of the results too.

Thanks

Danton
 
yea, 8 to 12 reps is generally considered necessary for much growth. i'd say stick to 8 reps.

and remember, if you cant hit all 8 reps thats good. you have overloaded your muscles. you will hit 8 reps and then you increase and give yourself another challenge. ;)
 
I too seem to be unable to increase my bench/chest in general... I'm statisfied of all other muscle groups, but I can't seem to lift enough weight with my chest... I can nearly biceps curl as much as I can bench press with a dumbbell... and it's been like that since the begining :x My chest just doesn't seem to progress, both what strength and size concerns. Perhaps my HST program will change that, with the increase in weight each time, the addition of dips to work the lower part of the pecs, and just reducing the amount of sets seriously. I can only try everything and see what does work for me...
 
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