stuck

hi

just after some tips and comments as to why ive been stuck on 70 kilo bench presses. from mind im very sure ive done everything right including my general diet/carb intake and protein befor and after work out and befor bedtime etc. with adequate sleep (at least 8 hours everynight) i rest a week befor startin work on same muscle area again, how ever my strength doesnt seem to be increaseing. any suggestions will be appreciated.

p.s. ive also tried that muscle failure technique, though its rather hard because i work out alone, and any comments on the effectiveness "REFLEX" protein?

thanks

if your doing everything right,u will get stronger,be patient.

sometimes i'm stuck at the same weight with the same  reps for like 5 workouts and my next workout I can do 2 more reps than I was able to do the previous workout.

maybe there's something your not doing right...but maybe not !
if you haven't gain for more than like 4 weeks,I think your doing something wrong.

try to change the order of your exercises and change de reps range and maybe change 1 exercise for a new one.

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

thanks for the repplies guys, working out fine now. got myself a power cage with spotter arms slowly getting there.

people seem to think wrong on how to get strong. Unless ur talking bodybuilding strong, then getting just strong is not easy. Unless of course u gain weight.
 
Try using some techniques ur body has never known, then maybe ull do better

For you right now, the key to getting stronger is the structuring of your training. The weight you use for your sets, the amount of sets and the amount of reps you perform for each of these sets. These are the most important points.

What you need to do is drop the weight back performing around 5 reps per set. Increase the weight by 5-10lbs per week. When you can;t get 5 reps on your set, drop it to 3 reps and keep the weight moving up. When you can't get 3 reps, drop the reps down to 1 rep. Keep going up.

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

ive been useing the failure technique that some people suggested to me, its workin rather well for me at the moment, ive moved up to 90kgs now(taken me ages and trying to stack on another 5 kg per fornight) but ill give your advice a go. and ye i have been mixing my routines around alot, by allocating different days to do bench pressing and other exercises.

The failure method will stop giving gains rather quickly.

You should bench on the same days every week. Spread them out like on a Monday and Thursday or a Tuesday and Friday. One will be your "heavy" day and the other will be, what I call a "maintenance" day.

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

If you really want to increase weight on bench, you should get a spotter and use a weight you can't get up by yourself, let them help you get it up, then you let it down slow on your own....heavy negatives.  As your body adapts to handling the weight going down, it will build strength to where you can get it up on your own.

ORIGINAL: toolman4052

If you really want to increase weight on bench, you should get a spotter and use a weight you can't get up by yourself, let them help you get it up, then you let it down slow on your own....heavy negatives.  As your body adapts to handling the weight going down, it will build strength to where you can get it up on your own.

thats the thing.....i dont have a spotter/training partner thats why i bought the power rack since its got spotting arms at the front and rear.


BigBossMan what do you mean by "maintenance day"?
what do i do for the "heavy day" and whats involved with the "maintenance day"?

This is what your first week should look like:

Mon
Bench Press
Warm-Up then........
1. 5x45k
2. 5x47.5k
3. 5x50k
4. 5x52.5k
5. 5x55k--------Key Set

Thurs
Bench Press
Warm-Up then........
1. 8x40k
2. 8x42.5k
3. 8x45.5k
4. 8x47.5k--------Key Set

Mondays bench press: The key set should go up an average of 3.5k per week.
Set 1 is 80% of the key set.
Set 2 is 85% of the key set.
Set 3 is 90% of the key set.
Set 4 is 95% of the key set.

Thursdays bench press: The key set should go up an average of 2.5k per week.
Set 1 is 85% of the key set.
Set 2 is 90% of the key set.
Set 3 is 95% of the key set.



Keep increasing the weight. When weight gets too heavy on Mon. to do 5 reps, make all of the sets 3 reps and keep moving the weight up every week. When weight gets too heavy on Mon. to do 3 reps, make all of the sets 1 rep and keep moving the weight up every week. At this point, stop performing the 8 rep sets on Thurs.

Do not do any other chest exercise during this program!!!!!!!!!

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

start doing squats if you don't do them already.  they will help every lift while increasing GH in your body

Age: 18
Height: 5'7"
Body Weight: 180-185
BF %: 8 %
Incline Barbell: 195 x 8
Squat: 295 x 8, ass to ground
Shoulder Press: 175 x 8
Barbell Row: 195 x 8
Skullcrushers: 105 x 10
(All lifts are on 3rd set)

Ok, well what is your current chest workout like?

squats are done on fridays for me.

my current chest routine is:

x2 sets warm up benching depending on week incline/decline/flat on the weeks i do flat and incline i dont do dips. on other weeks when doing flat and incline to do bodyweight(70kgs) plus 30kgs weight plates strapped to my belt. x3 sets at 5 reps on dips on incline and flat weeks.

1st set is 65kgs x7 reps jump off do 5 push ups
2nd set is 75kgs x7 reps jump off do 5 push ups
3rd set is 85kgs x7 reps jump off do 5 push ups
then i do 90kg benches flat (80kg max incline, but i can do 115kg decline) but only manage max 2, 3rd rep is failure. stuck here ever since.

every 4th week i do dumb bell presses and like my barbell pressing routine interchangeing with incline/flat/decline positions. but can only do max of 30kgs on each arm because my dumbells are short, cant hold anymore weights.

i'm trying out BBM's routine next monday but sounds painfull.

hi there im 21 years old 6'1 and 184lbs, ive been training for only 5 months (LOL) anyway here are my stats:

TOP 5
squats - 225lbs
deadlifts - 250 lbs
bench 135 - 145 lbs
pull ups bodyweight + 10 lbs
dips bodyeight + 25 lbs

btw any tips on how to increase my squats and deadlifts? my aim is to reach 315 by the end of november is this possible? what supplements must i take to achieve this goal thnx