plateaued with strength and size!

  ( been lifting a year , 5'11-6 feet 175lbs , starting weight was 145lbs.)
 
i really want to get stronger , and bigger , hahaha jeez i should stop saying that , thats what most people want. anyway , my strength is pethedic even tho ive gained size my strength hasnt changed too much , whenever i get stronger...  the next week  i cant lift as much ,  and i slowly go down
 
 i mean my max bench is , well i can do like 3-4 reps for 1 set with 185lbs on barbell .. but need help to get it off the rack , i wanna  be up to 225lbs on bench 3 sets 8-10 reps by the end of the year , is this a reasonable goal? and how can i achieve it?
 
 i knwo when u plateau , u need to change ur routine , but it never seems to work for my chest  back and shoulders... infact i have no shoulders so advice on that would be great! but like i mean i know incline adds alotta size to chest , and decline hits the lower , and inner chest ,  and flat is essential , so i always use a combination of those exercises .... any suggestions on routines ..
 
also one thing im curious about , someone told me that  between sets u should only wait 1 min , 2 min max.... and i usually only do 1min , but this trainer guy said when lifting heavy , waiting 3-5 min between sets is fine cuz its heavier... this true?

i think you should get back to basics ..
 
make sure you are getting enough calories to gain mass ...
 
just start with lighter weight .. weight you can lift for 10 reps with perfect form .. then add on more weight on the second set and rep for 8 .. etc ..
 
more doest necessarily mean better .. so make sure you give your muscles enough rest and proper nutrition ...
 
work on your shoulders .. strong shoulders actually help with benching .. and your triceps too ..
 
dont worry too much about the weight .. concentrate more on the actual lift .. squeeze your chest at the top of the lift .. mind muscle connection or whatever its called? lol
 

as far as gaining mass reaper is right its a matter of calorie intake. also with increasing bench as he said, you need good shoulders and tri's along with some good pecs. focus on full extensions when benching and remember that strength training doesnt follow the same rules as bodybuilding. train hard and train often and your muscles will be sore but beleieve me it will help break the plateau

first day with no buds, 11/17, need a new job. 1 down 13 to go.

don't forget to have sufficient rest as your body also need to repair broken muscle tissues

hardcore bulking and cutting...
[img]http://tinyurl.com/6buvdd/a.gif[/img]

sounds like you might wanna look into some type of strength training for your chest.  maybe like a 5x5 routine of some sort.

and for gaining size... look into HST.  that's the whole point behind that technique is to gain size/mass

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so trying maybe just the strength training on my chest for maybe just flat bench , then with incline decline ect ,  use the 8-10 reps for my size gains... my endurance is such crap i mean , if i do one set of like 135lbs , i got ten reps easy ... maybe struggle on two but not much , then the next sets im pitiful , getting tired around 4 reps.//
 
 so far from what ive learned here is maybe to increase the weight , and wait about 3-5 min between sets?just for flat bench
 
first set maybe at 155lbs 8-10 reps with assistance
second set 165lbs ,as many as i can get with assisntanceprobably like 4-7 with spot
3rd set175lbs  as many as i can get
4th set 185lbs , 1-3
5th 195lbs 1-2
 
and increase all these amounts by 5-10 lbs the next week? this good idea?