I feel like I never move up on the Bench
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I feel like I never move up on the Bench - 12/4/2007 11:13:29 PM
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ncderek
Posts: 66
Joined: 12/4/2007
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Hey guys, again I'm new here, love the forums from what I see. A lot of good articles and people here to help.
I've been lifting for 8 years, I am now 20. About 170 lbs, was 180, but lost a lot in the last few weeks because I am so busy with school and work.
Anyways, everynow and then I feel like I get to a spot where I just don't get any stronger, but usually that only last a few months.
But it seems like I am in my prime being 20 right? And I have been stuck with being able to do 4-5 reps with 205, was at 4-5 reps with 215 3 weeks ago.
Usually on bench press I do 5 sets on the bench press. I start out with 205 lbs, because I feel I lift the most on my first set, most people keep adding weight, but I feel like the most I can ever do is my first set. I usually do 4 reps here. I then do 8-9 reps with 175 lbs. Then 6 reps with 185 lbs. Then 6 reps with 185 lbs again. Then 205 lbs I try to do 5 reps with a spotter helping me because by this point I am tired. I used to just try to do 3 sets of 6-7 reps with the same weight.
First off, why can most people move up constantly? I feel like I start off at my most strength and energy. I could never start with even 175 and make my way up to 205, I would be to tired to lift it twice, I've tried it.
Why am I at a stop, it seems like it has been about 10 months since I moved up on the bench press, even just 5 lbs.
Should I change my routine around?
Thanks for any help!
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RE: I feel like I never move up on the Bench - 12/5/2007 4:05:40 AM
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smoundzou
Posts: 2116
Joined: 5/4/2007
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I think your lagging bench is partly due to the overall routine you're doing. the one you posted in critique my routine section is in bad need of being revised. I posted a link to a better routine, one that will bring you much better results if you follow it correctly.
Keep in mind, increasing your bench requires more than just benching.. it's using a combination of mucles and each of those muscles can be responsible for holding back your bench.. Tri's play a big role in bench press.. Delts, lats, etc..
Another key factor is diet. make sure you're diet is good.
Starting off your bench with your 4 rep max is not a very good idea. I would suggest something like the following.. Based off your 205lbs 4 rep max.
Bench: 3 X's weekly
Flat Bench: before each workout,Warmup with 1X15X105lbs
Monday
15X135
10X165
5X175
Wednesday
15X135
10X170
5X180
Friday
15X135
10X175
5X185..
continue this type of progressive load into the next week. After about 3 weeks you should reach your now 4 rep max of 205lbs. I'm fairly confident if you follow this routine, you'll surpass that weight within 3 weeks. Once you reach a stall.. "can't press the weight.. Drop everything back to the weighs you started at for week 1, only incrase each set by 5lbs.. and continue the routine increasing 5lbs per workout.
_____________________________
There is never enough time to do everything, but there is always enough time to do the most important thing
Current
Age: 45
Height: 5'11
Weight:225BF: 14%
Time to cut...
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(in reply to ncderek)
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RE: I feel like I never move up on the Bench - 12/5/2007 8:59:47 AM
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ncderek
Posts: 66
Joined: 12/4/2007
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thank you for reply. so how does this compare to the one stickied?
WEEKS 1-4 (TWO - THREE TIMES PER WEEK)
(MONDAY - WEDNESDAY) OR (MONDAY - WEDNESDAY - FRIDAY)
Week 1 — 8 SETS X 6 REPS 60% of 1 rep max
Week 2 — 8 SETS X 6 REPS 62.5%
Week 3 — 8 SETS X 6 REPS 65%
Week 4 — 8 SETS X 6 REPS 67.5%
*These should be speed reps without pause. Keep rest times between sets relatively short. 90 seconds should be sufficient.
WEEKS 5-8 (TWO - THREE TIMES PER WEEK)
(MONDAY - WEDNESDAY) OR (MONDAY - WEDNESDAY - FRIDAY)
Week 1
Day 1 5 SETS X 4 REPS 60% (speed reps)
Day 2 1-2 SETS X 1 REP 80%
If Day 3 repeat Day 1
Week 2
Day 1 — 5 SETS X 4 REPS 62.5% (speed reps)
Day 2 — 1-2 SETS X 1 REP 85%
If Day 3 repeat Day 1
Week 3
Day 1 — 5 SETS X 4 REPS 65% (speed reps)
Day 2 — 1-2 SETS X 1 REP 90%
If Day 3 repeat Day 1
Week 4
Day 1 — 5 SETS X 4 REPS 67.5% (speed reps)
Day 2 — 1-2 SETS X 1 REP 90%
If Day 3 repeat Day 1
both sound really great. i just feel like doing 15 of 135 pounds is what i was doing nearly 5 years ago. can i do maybe 8-10 of 175 pounds? or is the object not to tire you out? i want to bulk up and put on a lot of muscle.
(in reply to smoundzou)
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RE: I feel like I never move up on the Bench - 12/5/2007 9:14:23 AM
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smoundzou
Posts: 2116
Joined: 5/4/2007
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quote:
ORIGINAL: ncderek
thank you for reply. so how does this compare to the one stickied?
WEEKS 1-4 (TWO - THREE TIMES PER WEEK)
(MONDAY - WEDNESDAY) OR (MONDAY - WEDNESDAY - FRIDAY)
Week 1 — 8 SETS X 6 REPS 60% of 1 rep max
Week 2 — 8 SETS X 6 REPS 62.5%
Week 3 — 8 SETS X 6 REPS 65%
Week 4 — 8 SETS X 6 REPS 67.5%
*These should be speed reps without pause. Keep rest times between sets relatively short. 90 seconds should be sufficient.
WEEKS 5-8 (TWO - THREE TIMES PER WEEK)
(MONDAY - WEDNESDAY) OR (MONDAY - WEDNESDAY - FRIDAY)
Week 1
Day 1 5 SETS X 4 REPS 60% (speed reps)
Day 2 1-2 SETS X 1 REP 80%
If Day 3 repeat Day 1
Week 2
Day 1 — 5 SETS X 4 REPS 62.5% (speed reps)
Day 2 — 1-2 SETS X 1 REP 85%
If Day 3 repeat Day 1
Week 3
Day 1 — 5 SETS X 4 REPS 65% (speed reps)
Day 2 — 1-2 SETS X 1 REP 90%
If Day 3 repeat Day 1
Week 4
Day 1 — 5 SETS X 4 REPS 67.5% (speed reps)
Day 2 — 1-2 SETS X 1 REP 90%
If Day 3 repeat Day 1
both sound really great. i just feel like doing 15 of 135 pounds is what i was doing nearly 5 years ago. can i do maybe 8-10 of 175 pounds? or is the object not to tire you out? i want to bulk up and put on a lot of muscle.
The type of bench program I listed is geared toward hypertrohy. I understand you may not want to do 135 X 15 reps due to doing that weight years ago but lets keep perspective.. you're only doing 4 x's 205 now.. The way plan is laid out, it will gradually give you a progressive overload type workout.. Going to failure and maxing out will get you nowhere as I'm sure you can see by your results. I'm only surprised you haven't injured your shoulders by now from continuously starting out with too much weight onthe bar.. Give the program a try.. it will work.. don't worry about speed reps and all tha crap right now.. Simply focus on good form and avoid going to failure.. You'll see gains in no time..
Another thing regarding hypertrophy... diet is key... You can lift all day long but if you're not eating above your daily maintainance calores.. the muscles will not grow.. find an online calculator and figure out what your daily intake should be and gradually start adding quality calories each day, start with about an extra 200 and work your way up.. but probably no more than 500... good luck
_____________________________
There is never enough time to do everything, but there is always enough time to do the most important thing
Current
Age: 45
Height: 5'11
Weight:225BF: 14%
Time to cut...
=========
clickthislink
(in reply to ncderek)
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RE: I feel like I never move up on the Bench - 12/5/2007 12:56:59 PM
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ncderek
Posts: 66
Joined: 12/4/2007
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i believe you and thank you for your help. i'm just a little confused. in a weight training class i took, we learned for intensive muscle building you should do like 4-5 sets at 3-6 reps each to really work and tare your muscle so they grow back bigger. and yes, i have bulked up since i started doing it, but for about a year i havnt moved up much more than 15 lbs about on the bench. so i come to this forums, where there is great help with a lot of people who know what they are talking about and i've seen a few bench press plans that involve lots of reps with a lower weight. i thought alot of reps like anything more than 8, was more toward endurance than muscle building. but yes i will try it or a similar routine when i start up next week, but then the gym closes for 4 weeks, so ill be doing push ups i guess until the university gym opens again after the holidays
(in reply to smoundzou)
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RE: I feel like I never move up on the Bench - 12/6/2007 10:13:56 AM
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ncderek
Posts: 66
Joined: 12/4/2007
Status: offline
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quote:
ORIGINAL: ncderek
i believe you and thank you for your help. i'm just a little confused. in a weight training class i took, we learned for intensive muscle building you should do like 4-5 sets at 3-6 reps each to really work and tare your muscle so they grow back bigger. and yes, i have bulked up since i started doing it, but for about a year i havnt moved up much more than 15 lbs about on the bench. so i come to this forums, where there is great help with a lot of people who know what they are talking about and i've seen a few bench press plans that involve lots of reps with a lower weight. i thought alot of reps like anything more than 8, was more toward endurance than muscle building. but yes i will try it or a similar routine when i start up next week, but then the gym closes for 4 weeks, so ill be doing push ups i guess until the university gym opens again after the holidays
anyone got a reply to this? im interested in learning why more reps with less weight can do body building
_____________________________
Age: 20
Height: 5'10
Weight: 180
Bench: 260
Been lifting for 8 years. But recently started working on all muscle groups and taking supplements. There is about 8 bench routines I plan to try over the next 10 months I've learned from this forum, from strength training to hst.
Supplements:
Was taking Twin Lab 100% Whey Protein, taking a break from that and now trying Cyto-Gainer
(in reply to ncderek)
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RE: I feel like I never move up on the Bench - 12/17/2007 4:54:55 PM
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swacky460
Posts: 22
Joined: 12/12/2007
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I have a routine that i have put at least 20 people on and they gain edabout 20 pounds on their bench in 6 weeks.I have benced 410 and a close miss at 420 at 185 raw natrual.What have the other on here benched?I have also been pa state record holder NATRUALLY.The last person i put on the program went from 275 to 330 at 17 at 180 pounds NATUARUALLY and also put 10 pounds of muscle on in 6 months.Do you want me to post the program?
(in reply to ncderek)
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RE: I feel like I never move up on the Bench - 12/17/2007 6:32:31 PM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
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quote:
ORIGINAL: swacky460
I have a routine that i have put at least 20 people on and they gain edabout 20 pounds on their bench in 6 weeks.I have benced 410 and a close miss at 420 at 185 raw natrual.What have the other on here benched?I have also been pa state record holder NATRUALLY.The last person i put on the program went from 275 to 330 at 17 at 180 pounds NATUARUALLY and also put 10 pounds of muscle on in 6 months.Do you want me to post the program?
Post it up I always like to try new things.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to swacky460)
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RE: I feel like I never move up on the Bench - 12/18/2007 5:33:22 AM
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swacky460
Posts: 22
Joined: 12/12/2007
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I don't know how much smoundzou is bench pressing but i hop your not gonna bench 3 tomes a week.The only thing you'll get out that is sore shoulders or a torn pec or messed up rotoators.
Alot of my friends are bigbenchers and bigbodybuilders and they only bench ONCE a week.I myself have benched 460 witha shirt and a close miss with a shirt woth 490.Have done 410 raw at 185 and alomsot got 420.With this program you should get 300 in a year no promblem.I see some of this people have n idea how to get strong.If they did wouldn't they be benching 400 to 500 ponds?Think about it.
Here is the routine.Rember bench once a week and don't work out 6 days a week.THAT WILL GET YOU NOWHERE.Remembe you want to gain get stronger.Have you noticed if you leave a gym for a year and come back the same people are lifting the same weight and lookthe same.YOU HAVE TO GET STRONGER!So work out 3 day a week.I do chest and arms on sunday legs friday and wednesday back and shoulders.
Week1
warmup then 70% 2 reps 75%2 reps 80%6 sets 3 reps
week2 warmup then 70% 2 reps 75% 2reps 80%5reps 6 sets
week3 warmup 70%2 reps 75% 2 reps 80% 6 sets 6 reps
week4 warmup 70% 2 reps 75% 2 reps 90% 4 sets 4 reps
week5 warmup 70% 2 reps 75% 2 reps 95% 3 sets 3 reps
week6 warmup 70% 2 reps 75% 2 reps 100% 2sets 2 reps
Week7 warmup 70% 2 reps 75% 2 reps 105%for 1 SHOULD BE 15 TO 20 POUNDS ON YOUR BENCH!!!
Always rest as long as possible between sets!!Make sure you get every set!!After you get done with program don't do it for least a month to give your body used to the heavyweights.Then do it again for another 6 weeks.Then rest a month and do it again.I did this when i was 17 and gained 100 pounds on the bench in a year and a half!Went from 170 at 145 body weight to 270 at 150.Make sure you always work your legs!!!!!Do squats or hack squats.
(in reply to IBendBarbells)
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RE: I feel like I never move up on the Bench - 12/18/2007 11:33:41 AM
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ncderek
Posts: 66
Joined: 12/4/2007
Status: offline
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swacky, thanks for posting your routine. so why is it that doing 8 sets of 70% of my max with only 2 or so reps, once a week, how's that going to build up so much muscle??? i'm not underestimating your plan, i'm just curious, how does that work my body? if i can max 250lbs, then 70% of that is 175lbs, which i can easily do about 8 times. So by lifting it 2 times, with long rest breaks like you said, how is that going to work my muscles? shouldn't i be lifting what i can only lift 2 times? if i can only lift let say 225 2 times then shouldnt that be what i work with? and how is 1 time a week better than 2 or 3? overwork? again, i'm not going against your plan, i'm trying to learn how it works, i would love to gain 100lbs on the bench!
also, are you saying i should only do back and shoulders like monday. chest and arms wed. and legs and abs friday? how is that better than doing all of those 3 times a week, or better than doing them twice a week. again, i feel like i am at a stop and looking to bulk up and looking for new ideas and strategies. i just thought the harder you worked, the more you get. does your body just need a lot of rest time? and in those 6 days after you work out until you work on your chest again, it's repairing and growing, much more than if you worked it twice or 3 times a week?
< Message edited by ncderek -- 12/18/2007 12:15:08 PM >
_____________________________
Age: 20
Height: 5'10
Weight: 180
Bench: 260
Been lifting for 8 years. But recently started working on all muscle groups and taking supplements. There is about 8 bench routines I plan to try over the next 10 months I've learned from this forum, from strength training to hst.
Supplements:
Was taking Twin Lab 100% Whey Protein, taking a break from that and now trying Cyto-Gainer
(in reply to swacky460)
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RE: I feel like I never move up on the Bench - 12/18/2007 2:29:17 PM
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swacky460
Posts: 22
Joined: 12/12/2007
Status: offline
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Yes it will be easy at first but at the end it is real hard.Yes you need to recover.Do you think that your muscles grow when you workout or when you rest?Resting of course.I try to get at least one more rep every time i workout on different body parts or 5 more pounds.Sometimes you don't get so i try forced reps or partials.Try doing things halfway.
Like the bench press lockouts.Find out where your weakpint is on the bench and bench from their.Mine is halway so i work on that.I have done 495 half way.Only can do partials for 4 weeks then stop.But say you do 350 half way don't you think 250 is gonna be easy?Of course it is.
I am a powerbodybuilder so i do work my whole body.I started out at 132 with 12 inch arms a 34 inch chest and 29 inch waist and 22 thighs.Last time i measured my self i am 5'6 190 32 inch waist 47 inch chest 181/2 arms 27 inch thighs and 17 inch calves.So it does work.
Don't worry about the low reps at first. work on dumbell inclines.My favorite or barbell inclines.Also gironda dips work awesome for flaring out your pecs.Look on you tube on how to do them.Also breathing pullovers work awesome on increasing you chest height.When i first started i did them and my chest went from 34 to 38 in about 2 months.I always do them.Hope to get my chest up to 50.Have 3 inches to go.
I work my arms and back wednesday.Friday i work legs and calves.Sunday chest and shoulders.So i give my body 3 day rest before i bench.I got that off of dave waterman.First man to bench 600 at 180.I seen him do 630 at meet.Biggest chest i ever seen on a little guy 50 inches at 5'4.
I known alot of big personally from going to meets.I always asked personally what they do.Get alot of tips.
Just think if your benching 3 plates 315 in a year don't you think your chest is goint to be bigger of course!One more thing work your rear delts.
What i do sit in a pec deck machine and do it backwards.Instead of like when your doing pec decks do so your pushng with elbows back.You know backwards.I have pop my rotator before and you don't want that.If you work your reardelts hard you shouldn't have any shoulder promblems or will stop alot of them.
I'll give you another piece of advice don't do nose breakers.Worst for elbows.I blown out mine before doing them.Yes they work for a while did 315 for reps but they eventually will kill your elbows.Go to larry scott website and but his tricep bar conversion kit.Best thing for tri sweep i ever seen.
If you want i'll post my whole body routine of what i do.Remember always try for one more rep or 5 more pounds.3 times a week working a body part won't get you stronger.6 days a week training is for steroid users and your not a steroid user so you acn't recover from it.If you don't recover you don't grow and you don't get stronger.
I love helping people out so if anybody wants to pm i would love to help out with your bench or routine.
(in reply to ncderek)
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RE: I feel like I never move up on the Bench - 12/18/2007 2:45:47 PM
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ncderek
Posts: 66
Joined: 12/4/2007
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i sent you a pm, but i would love to see your full body routine
_____________________________
Age: 20
Height: 5'10
Weight: 180
Bench: 260
Been lifting for 8 years. But recently started working on all muscle groups and taking supplements. There is about 8 bench routines I plan to try over the next 10 months I've learned from this forum, from strength training to hst.
Supplements:
Was taking Twin Lab 100% Whey Protein, taking a break from that and now trying Cyto-Gainer
(in reply to swacky460)
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RE: I feel like I never move up on the Bench - 12/18/2007 2:51:50 PM
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ncderek
Posts: 66
Joined: 12/4/2007
Status: offline
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also, i couldn't find a vid or anything on google, what exactly are breathing pullovers?
_____________________________
Age: 20
Height: 5'10
Weight: 180
Bench: 260
Been lifting for 8 years. But recently started working on all muscle groups and taking supplements. There is about 8 bench routines I plan to try over the next 10 months I've learned from this forum, from strength training to hst.
Supplements:
Was taking Twin Lab 100% Whey Protein, taking a break from that and now trying Cyto-Gainer
(in reply to ncderek)
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RE: I feel like I never move up on the Bench - 12/18/2007 3:18:59 PM
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swacky460
Posts: 22
Joined: 12/12/2007
Status: offline
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Squat for 20 reps.Immdiately grab a light dumbell i use 15 pounds and take a deep breath and do a pullover another rep and take a big breath and do a pullover.It increases your ribcage.Arnold loved them and look at the size of his chest.Huge ribcage.
Do you ever read mike mentzer heavy duty?That will answer alot of your questions.You been working out for 8 years and you have a 250 pound bench so should know that your doing something wrong.I would have you up to over 300 by now by far.
For one thing pullups work your back so yes it's back day.Deadlift i would also do on back day.Bench do the bench routine for now and by the fourth week you will be dead from the bench routine.You have to incline.Do you want droopy pecs.Nothing looks worst then that.Why are you shaky on incline?Are you doing them wrong?Maybe you have a shoulder imbalance?You dan't just work your arms and your chest do you?If you have to work your shoulder side laterls and rear delts!
Also dips are for arms.But also do dips for your chest.Make sure you go all the way down.As far as you can.Nothing worse than people piling on alot of weight and hardly moving.Go all the way down!
Also don't you have a spotter?Maybe that's why your not moving up.Have to have a spotter.Will look at the rest your routine and tell you what i think of it tommorrow.Remember alot of sets and 3 days of working the same muscle don't equal a bigbench.
(in reply to ncderek)
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RE: I feel like I never move up on the Bench - 12/18/2007 3:41:11 PM
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smoundzou
Posts: 2116
Joined: 5/4/2007
Status: offline
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quote:
ORIGINAL: swacky460
I don't know how much smoundzou is bench pressing but i hop your not gonna bench 3 tomes a week.The only thing you'll get out that is sore shoulders or a torn pec or messed up rotoators.
As of yesterday, I benched 5X405lbs clean, full ROM. Could have pushed out 2 more but my form would have been off...I've been benching 3x's a week for over 16 weeks now and have managed to do so injury free. I do 2-4 sets of bench on each working day.. no different than doing 12 on a single day.. The statement you made is typical, and It's probably something I would have said 6 months ago.. but fortunately it's just not true. If you're managing your lifts correctly, it can be done injury free...
As far as recover.. It's been well documented and tested, muscles can be worked again in as little as 36 - 48 hours.. no need to let a muscle fully recover before working it again..
The bench system you laid out is no different than the one I posted eariler.. it's a basic progressive load. Only difference being is, you posted percentages of lift and I posted acutal weight based on his max lift.. and you posted a low rep scheme while mine was a mixture of low med and high.. But nevertheless.. they're both a progressive method..
for some unknown reason.. lots of people believe that the only way to increase strength is by doing heavy weight, low reps.. this is simply false... a perfect example is IBB's bench program....
< Message edited by smoundzou -- 12/18/2007 4:27:49 PM >
_____________________________
There is never enough time to do everything, but there is always enough time to do the most important thing
Current
Age: 45
Height: 5'11
Weight:225BF: 14%
Time to cut...
=========
clickthislink
(in reply to swacky460)
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RE: I feel like I never move up on the Bench - 12/18/2007 11:08:28 PM
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ncderek
Posts: 66
Joined: 12/4/2007
Status: offline
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alright well based on posts and pm's and articles i have read i will be working to perfect a good routine for me. of course it will change ever 6 weeks or so because obviously i have been benching and curling for 8 years and never changed the routine at all which is why i am at 250, but none the less it kept me in good shape and kept my motivation where it needs to be. i am eating a whole lot of food so i have the diet down. now it's time to perfect this thing.
i'll be rearranging some of the exercises so that they are better split up, and i still havn't decided on a bench routine- so many good ones, maybe i will have to try them all. as far as amount of sets per a week or amount of days a week i work each group, that will be decided on too. i'll post my new one once i'm done. again, i appreciate the comments here!
_____________________________
Age: 20
Height: 5'10
Weight: 180
Bench: 260
Been lifting for 8 years. But recently started working on all muscle groups and taking supplements. There is about 8 bench routines I plan to try over the next 10 months I've learned from this forum, from strength training to hst.
Supplements:
Was taking Twin Lab 100% Whey Protein, taking a break from that and now trying Cyto-Gainer
(in reply to smoundzou)
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RE: I feel like I never move up on the Bench - 12/19/2007 5:16:26 AM
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swacky460
Posts: 22
Joined: 12/12/2007
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Why would you want to work your chest 3 days a week.So do you work shoulders back and arms three days a week to?Is your bench going up at all or have you been stuck at 405x5 for years?That what i'am saying if you been stuck at a weight and not moving up.Your working out to much.Not recovering.Ncderek you only benched and curled for eight years?Why didn't you work your other body parts?Just give my bench routine a try it will work and was is alot better than the other bench routines it will work.
(in reply to ncderek)
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RE: I feel like I never move up on the Bench - 12/19/2007 6:12:24 AM
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smoundzou
Posts: 2116
Joined: 5/4/2007
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Why do I work my chest 3X's weekly? Because there is no need to let a muscle muscle recover before working it again. a muscle can be worked again within as little as 36 hours. The muscle is less likely to adapt if worked more frequenty. Yes, I work each muscle group 3 X's weekly and focus primarily on compound lifts.
Has my bench stalled? No, but I'm not going to make 30-50lbs weight jumps in 8-12 weeks like someone who is benching 185lbs. No one will who trains naturally.
Your statement about working out too much is a blanket statement. How would you have any idea if I'm working out too much? I do 2-4 sets of bench 3 x's weekly. I structure my routine where I often change rep ranges and adjust weight accordingly using a pregressive load and I rarely if ever, train using failure as a technique.
So explain to me why a muscle should only be worked once every 7 days? What criteria to you base this theory on?
Is it because you've been told this or perhaps you've read it in muscle and fitness? Or is it becuase all the 300lbs pro bber's workout using this method? Just curious? What is your opinion on muscle adaption?
Another thing to keep in mind is.. it's not all about working the pecs.. developing bench strenth relies on delts, tri's and lats to some degree... if those muscles are lagging, a bench will still stall out no matter how great the bench program is..
and I do have to correct you.. that isn't your bench routine.. It's a simple progressive load technique that has been around way before you and I started training....
quote:
ORIGINAL: swacky460
Why would you want to work your chest 3 days a week.So do you work shoulders back and arms three days a week to?Is your bench going up at all or have you been stuck at 405x5 for years?That what i'am saying if you been stuck at a weight and not moving up.Your working out to much.Not recovering.Ncderek you only benched and curled for eight years?Why didn't you work your other body parts?Just give my bench routine a try it will work and was is alot better than the other bench routines it will work.
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There is never enough time to do everything, but there is always enough time to do the most important thing
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Age: 45
Height: 5'11
Weight:225BF: 14%
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(in reply to swacky460)
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RE: I feel like I never move up on the Bench - 12/19/2007 6:35:50 AM
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coldfire
Posts: 1163
Joined: 2/15/2007
Status: offline
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quote:
ORIGINAL: swacky460
Yes it will be easy at first but at the end it is real hard.Yes you need to recover.Do you think that your muscles grow when you workout or when you rest?Resting of course.I try to get at least one more rep every time i workout on different body parts or 5 more pounds.Sometimes you don't get so i try forced reps or partials.Try doing things halfway.
Like the bench press lockouts.Find out where your weakpint is on the bench and bench from their.Mine is halway so i work on that.I have done 495 half way.Only can do partials for 4 weeks then stop.But say you do 350 half way don't you think 250 is gonna be easy?Of course it is.
I am a powerbodybuilder so i do work my whole body.I started out at 132 with 12 inch arms a 34 inch chest and 29 inch waist and 22 thighs.Last time i measured my self i am 5'6 190 32 inch waist 47 inch chest 181/2 arms 27 inch thighs and 17 inch calves.So it does work.
Don't worry about the low reps at first. work on dumbell inclines.My favorite or barbell inclines.Also gironda dips work awesome for flaring out your pecs.Look on you tube on how to do them.Also breathing pullovers work awesome on increasing you chest height.When i first started i did them and my chest went from 34 to 38 in about 2 months.I always do them.Hope to get my chest up to 50.Have 3 inches to go.
I work my arms and back wednesday.Friday i work legs and calves.Sunday chest and shoulders.So i give my body 3 day rest before i bench.I got that off of dave waterman.First man to bench 600 at 180.I seen him do 630 at meet.Biggest chest i ever seen on a little guy 50 inches at 5'4.
I known alot of big personally from going to meets.I always asked personally what they do.Get alot of tips.
Just think if your benching 3 plates 315 in a year don't you think your chest is goint to be bigger of course!One more thing work your rear delts.
What i do sit in a pec deck machine and do it backwards.Instead of like when your doing pec decks do so your pushng with elbows back.You know backwards.I have pop my rotator before and you don't want that.If you work your reardelts hard you shouldn't have any shoulder promblems or will stop alot of them.
I'll give you another piece of advice don't do nose breakers.Worst for elbows.I blown out mine before doing them.Yes they work for a while did 315 for reps but they eventually will kill your elbows.Go to larry scott website and but his tricep bar conversion kit.Best thing for tri sweep i ever seen.
If you want i'll post my whole body routine of what i do.Remember always try for one more rep or 5 more pounds.3 times a week working a body part won't get you stronger.6 days a week training is for steroid users and your not a steroid user so you acn't recover from it.If you don't recover you don't grow and you don't get stronger.
I love helping people out so if anybody wants to pm i would love to help out with your bench or routine.
I wouldn't take advice from someone who is sure his way is the best, the only and the ultimate way and the others are wrong.
There are no real powerlifters that work everything once a week, and no one who is there for strength, splits his routine by body parts. Some people train with whole body routines all the time, and are much stronger than you.
You have so many bad advices in your posts that I don't really believe you bench 400+.
(in reply to swacky460)
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RE: I feel like I never move up on the Bench - 12/19/2007 6:47:48 AM
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swacky460
Posts: 22
Joined: 12/12/2007
Status: offline
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Yes i stll make gains on my bench every year.Not bad for 185 pounds benching 410 and almost 420.I'am not saying your working out wrong but i did the ame thing myself by working out alot and yeah i was getting results but not much.When i cut back to working out once a week bodypart.Presto i got more results.
I'am not that was my bench program but i tried every bench routine i could find and i have hundereds of bodybulding and powerlfting books and it is the best routine i ever found.I been around the best in powerlifting anthony clark dave waterman niko huslander etc.So i know what i'am doing and i been working out for 20 years myself.
Not knocking your routine but in my opinion your overtraining.My new arm routine i gained a half inch on my arm in a month so i guess it must be working.I'am always getting stroger all the time on all my exercises.I just don't beleive you have to be in the gym all the time.The stronger i get the more it takes for me to recover.
By the way how much are you putting on your bench every year?I put on my bench about 10 pounds a year.Not bad for over 400 at less than 190.
(in reply to smoundzou)
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