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Author
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Topic: HELP! Stuck at a plateau on bench press
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cummins
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Member # 5931
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posted
 
 
Well first off I'd like to personally thank N8 and Dana for giving me good work out tips. Just 4 months ago my max at bench was 170 on a good day. Back then I tried 175 and got buried several times and someone even had to run across the gym to lift the bar off my chest. Talk about embarrassing. Now my workout weight on bench is 225 so I'm making great gains but I think I hit a wall.
Anyway for the past 4 months I've been training my ass off. I got a personal trainer and he has me taking some good supplements and working out 5 days a week. He's not a certified trainer but someone in the gym that is hard core and helping me out since we train at the same hours. Well I'm kinda stuck on the bench press and for the past month I've have not gotten any stronger. I am able to do 225 for 23 reps clean touching my chest and I'd really like to hit 25 reps and then add more weight and work back to 25 reps. My trainer thinks I'm at a plateau and he says I just have to work though it. But I have gotten tremendous gains and I don't want them to end here. What do you guys do to get over the plateau???
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Your definitely jealous of my strength and brains. - 68_427_Fastback
Cummins looks like the Wendy's girl......without the pig tails. - JT
Posts: 3441 | From: The Rice Fields | Registered: Aug 2005
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adower
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Member # 5955
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posted
My buddy is big into bodybuilding. He says when you plateau to do more weight and less reps.
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98 Cobra
Griggs
S Trim
HRE
Posts: 3327 | Registered: Aug 2005
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N8
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Member # 6048
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posted
Man if you can do 225 25 times, 3 plates should be your max right now. But....if it is not. Only thing I can say is jump to 275 then work with that. Eventually your muscles will adapt. Form there not sure if 25 reps should be your goal, but it is possible. 225 25 times is pretty damn strong (more than alot of NFL and NBA players can do). Another thing I suggest is work the stabilizer muscles for that exercise. For example shoulders and tri's. I often work tri's on my chest day. Thats what got me over the plateau and onto 4 plates.
All I am doing for for supps right now is. Creatine (this stuff scares me), Glutamine (sp), Protein and Multi Vitamins.
[ February 18, 2008, 07:22 PM: Message edited by: N8 ]
Posts: 11638 | Registered: Sep 2005
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Dave50
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Member # 5238
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posted
You just have to switch it up if youre doing 5x5's go to 3-2-1's or 10x10's. I dont see how youre gaining strenght repping so many times. Keep your workout near your 1 rep max and youll get stronger fast. If my max was 250 id hit some push ups to loosen up then go straight for my max or just under say 240 then back off to 225x3 235x2 240x1 on the flat. Doing that many reps isnt building much muscle you have to rip your muscles to get stronger.
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Obama 09 "YES WE CAN!"
Posts: 552 | From: lincoln | Registered: Jan 2005
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Wildfire532FB
CAFords OG
Member # 1482
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posted
More weight less reps.
Last monday i did chest cause i wanted to get back into weights and i over did it. I was sore all the way until this last saturday it sucked.
It was the flys that screwed me.
Tonight i am going to do it again but with less weight and less reps lol. I just wanna tone and get in better cardio shape for this fire season
[ February 18, 2008, 08:33 PM: Message edited by: 532Fastback ]
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68 Fastback
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Posts: 17580 | From: 530 | Registered: Jun 2002
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cummins
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Member # 5931
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posted
ok I'll try going heavier. My trainer said I could easily do 275 for reps. I actually tried 275 and I stopped myself at 10 reps because I got scared that it was too much weight to fast. I don't want to pop my shoulder or anything like that. So I dropped back down to 225 and have been working with that. I am thinking of taking it slowly and not throwing on too much weight too fast because I don't want to get injured. So I was thinking of doing say 245 for reps until I can hit 25 then going up in 20 lb increments. What do y'all think of that? My trainer thinks I should cut down the reps to say 15 and do heavier weight. But I dunno???
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Your definitely jealous of my strength and brains. - 68_427_Fastback
Cummins looks like the Wendy's girl......without the pig tails. - JT
Posts: 3441 | From: The Rice Fields | Registered: Aug 2005
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Wildfire532FB
CAFords OG
Member # 1482
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posted
why not doing 245 for reps for a while.
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68 Fastback
84 CJ7
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Posts: 17580 | From: 530 | Registered: Jun 2002
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CeeJay
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Member # 6766
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ummm yeah sure. Am I the only one to see this cuz if Im reading this rite your benching about 150 lbs more now then you were 4 months ago. ![[BS flag]](graemlins/bs_flag.gif) X 1000000000000000000000
Posts: 48 | From: san mateo | Registered: May 2006
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essasin
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Member # 4741
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quote:
Originally posted by CeeJay:
ummm yeah sure. Am I the only one to see this cuz if Im reading this rite your benching about 150 lbs more now then you were 4 months ago. X 1000000000000000000000
It's not 150 it's 50 pounds. Working out 5 days on a focused routine and diet, it is more than possible.
Posts: 2402 | Registered: Jul 2004
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Fostang
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Member # 3752
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posted
ive been using max ot training program and have had great results. Look it up online.
I started it on dec 1st benching 185 yeah I know lol.
Now I threw up 245 about 3 weeks ago. I havent checked to see what I could do recently but I would guess 265 or so.
I rock n roll on pull ups now with about 50 lbs of equipment on and I do 6 after doing a obstacle course thats a chore by itself including a 30ft rope climb 10ft wall balance beams tire course etc.
With solid eating I also packed on about 20lbs but with my increased cardio and sleep deprevation Ive lost about 5lbs of it.
Im not sure what your goal is but give max ot a look over.
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67' Fastback TT 408
67' Camaro Lsx
64' Corvette Fuelie
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66’ Pony Coupe
Posts: 3012 | From: Stockton/Danville | Registered: Nov 2003
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CeeJay
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Member # 6766
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posted
quote:
Originally posted by essasin:
quote:
Originally posted by CeeJay:
ummm yeah sure. Am I the only one to see this cuz if Im reading this rite your benching about 150 lbs more now then you were 4 months ago. X 1000000000000000000000
It's not 150 it's 50 pounds. Working out 5 days on a focused routine and diet, it is more than possible.
He said he benched 170 max 4 moths ago. Now he says he does 275 stoppping at 10 reps and does 225 for 25 reps. This has got to be a 320 bench press easy if he can lift all this weight now and I mean easy. I'm thinking more like 340. Thats why I said he's doing 150 lbs more and I think 150 is on the low side probably more like 170 more and thats why I say BS.
[ February 18, 2008, 11:14 PM: Message edited by: CeeJay ]
Posts: 48 | From: san mateo | Registered: May 2006
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cummins
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Member # 5931
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posted
quote:
Originally posted by CeeJay:
quote:
Originally posted by essasin:
quote:
Originally posted by CeeJay:
ummm yeah sure. Am I the only one to see this cuz if Im reading this rite your benching about 150 lbs more now then you were 4 months ago. X 1000000000000000000000
It's not 150 it's 50 pounds. Working out 5 days on a focused routine and diet, it is more than possible.
He said he benched 170 max 4 moths ago. Now he says he does 275 stoppping at 10 reps and does 225 for 25 reps. This has got to be a 320 bench press easy if he can lift all this weight now and I mean easy. I'm thinking more like 340. Thats why I said he's doing 150 lbs more and I think 150 is on the low side probably more like 170 more and thats why I say BS.
All I can say is.............
Your definitely jealous of my strength and brains!!!!!!
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Your definitely jealous of my strength and brains. - 68_427_Fastback
Cummins looks like the Wendy's girl......without the pig tails. - JT
Posts: 3441 | From: The Rice Fields | Registered: Aug 2005
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Pure Stang
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Member # 7251
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posted
that is a big increase in a short period of time.. but when you hit a plateau YOU DONT KEEP GOING AT THE SAME EXCERCISE. switch it up with dips,dumb bell press, push ups ect... and get plenty of rest. i remember i hit a plateau on bench and i got a week rest and whent back to doing diffrent excercise. two weeks later i increased 15 pounds and just kept going up atleast untill i stoped ![[Big Grin]](biggrin.gif) ....
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HEART BREAKER
R.I.P Willie Guzman (5ltrsvt) you will be missed brother.
04/24/87 - 11/23/2012
90 lx 347 RIP
86 gt
89 lx- next project
Posts: 6497 | From: San Jose | Registered: Nov 2006
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N8
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Member # 6048
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posted
quote:
Originally posted by CeeJay:
quote:
Originally posted by essasin:
quote:
Originally posted by CeeJay:
ummm yeah sure. Am I the only one to see this cuz if Im reading this rite your benching about 150 lbs more now then you were 4 months ago. X 1000000000000000000000
It's not 150 it's 50 pounds. Working out 5 days on a focused routine and diet, it is more than possible.
He said he benched 170 max 4 moths ago. Now he says he does 275 stoppping at 10 reps and does 225 for 25 reps. This has got to be a 320 bench press easy if he can lift all this weight now and I mean easy. I'm thinking more like 340. Thats why I said he's doing 150 lbs more and I think 150 is on the low side probably more like 170 more and thats why I say BS.
I find it a bit tough to swallow as well, but it is possible. I shot up rather quickly. But I was going balls out on it. I went from a struggling set of 10 on 225 to a set of 10 with 3 plates (and hittin 4 plates) in a little less than a year. So it is possible. Cummins all I can say is keep challenging yourself and strengthen the stabilizers too.
Shit anyone got some ab exercises? That where I suck at.
Posts: 11638 | Registered: Sep 2005
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cummins
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Member # 5931
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posted
quote:
Originally posted by Pure Stang:
that is a big increase in a short period of time.. but when you hit a plateau YOU DONT KEEP GOING AT THE SAME EXCERCISE. switch it up with dips,dumb bell press, push ups ect... and get plenty of rest. i remember i hit a plateau on bench and i got a week rest and whent back to doing diffrent excercise. two weeks later i increased 15 pounds and just kept going up atleast untill i stoped ....
I switched it up by doing different exercise in different orders and also doing different body parts on different days too. I'm just basically following the trainer around and doing what he is except with a lot less weight. We end up switching around every 2 weeks so its kinda weird. But I did manage to do 36 pull ups today too and that was after I did biceps.
Ya it is a big increase but I'm working hard at it and the trainer is kicking my ass.
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Your definitely jealous of my strength and brains. - 68_427_Fastback
Cummins looks like the Wendy's girl......without the pig tails. - JT
Posts: 3441 | From: The Rice Fields | Registered: Aug 2005
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Luke87GT
Lay'n more stripes
than Caltrans
Member # 21
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posted
Just for comparison, when I was maxing 335lbs I could do the following
225 - 18 reps
275 - 7 reps
For me, anytime I can hit 225 15 times, or 275 5 times, 315 goes up like cotton candy, lol...
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Stangless
Posts: 7802 | From: San Mateo | Registered: Jul 2000
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cummins
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Member # 5931
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posted
quote:
Originally posted by N8:
quote:
Originally posted by CeeJay:
quote:
Originally posted by essasin:
quote:
Originally posted by CeeJay:
ummm yeah sure. Am I the only one to see this cuz if Im reading this rite your benching about 150 lbs more now then you were 4 months ago. X 1000000000000000000000
It's not 150 it's 50 pounds. Working out 5 days on a focused routine and diet, it is more than possible.
He said he benched 170 max 4 moths ago. Now he says he does 275 stoppping at 10 reps and does 225 for 25 reps. This has got to be a 320 bench press easy if he can lift all this weight now and I mean easy. I'm thinking more like 340. Thats why I said he's doing 150 lbs more and I think 150 is on the low side probably more like 170 more and thats why I say BS.
I find it a bit tough to swallow as well, but it is possible. I shot up rather quickly. But I was going balls out on it. I went from a struggling set of 10 on 225 to a set of 10 with 3 plates (and hittin 4 plates) in a little less than a year. So it is possible. Cummins all I can say is keep challenging yourself and strengthen the stabilizers too.
Shit anyone got some ab exercises? That where I suck at.
We were doing abs the other day using the steep decline sit down thingy and the trainer was throwing an 8 lb medicine ball over my head as I went down and I would catch it. Man I could feel my abs really stretching and working. Then as I did a sit up I'd throw back to him and we would repeat. 50 reps and I was DYINGGGGGGG and pretty much crying for mercy. I'm not too good at abs either but he said 50 reps is pretty good.
I have to say that you are right again. We really hit the shoulders and triceps and that is really what elevated my bench press. I do the small muscles all the time now whereas before I never did them at all. Thanks N8!!!!!!!!!!!!
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Your definitely jealous of my strength and brains. - 68_427_Fastback
Cummins looks like the Wendy's girl......without the pig tails. - JT
Posts: 3441 | From: The Rice Fields | Registered: Aug 2005
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Wildfire532FB
CAFords OG
Member # 1482
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posted
I believe cummins.
4 months of lifting your max will go up quickly if you push yourself.
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68 Fastback
84 CJ7
94 HMMWV
95 GT
03 F350
17 Fusion Hybrid
Posts: 17580 | From: 530 | Registered: Jun 2002
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Dave50
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Member # 5238
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posted
You may get hurt by going hard but your muscles are in shape so you should be ok. I hurt an arm but it was for a week or two only still worked out just sore. Lifting the light weight is easy and thats why you want the easy stuff. go hard and heavy, its hard for a reason. If you want your "bench" to go up then work on your bench not flys etc. They help but the excercise you want to increase "bench" needs to be targeted. Find out your 1 rep max bench and Ill get you 15 punds this month, online, guaranteed.give me your last months chest excersize. People think its normal to not get sore after working out for months and thats not true soreness means you ripped muscle and it worked, doing the same excersize wont get you much. So... 1 rep max bench and the work outs youve been using the last month for chest-cables included, incline bench 1 rep max will also help me.
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Obama 09 "YES WE CAN!"
Posts: 552 | From: lincoln | Registered: Jan 2005
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2stangs69-91
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Member # 1951
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posted
this guy has been full of shit since day one. you guy's are stupid if you belive that. 170 4 months ago and now he is doing what NFL players do. you would have to be pumping steroids in your ass every hour lol
[ February 19, 2008, 03:26 AM: Message edited by: 2stangs69-91 ]
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69 Mustang on hold
1991 LX hatch getting a make over
1994 F150 4X4 351
2006 Yamaha V-max 1200 Modded
Posts: 3711 | From: Redding | Registered: Oct 2002
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svfreerider87
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Member # 5748
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posted
it's quite possible to achieve results like this,with good training and supplements, anyone who's half way into working out would know that.
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Dreamspeed Motorsports
Posts: 1685 | From: Sunnyvale | Registered: Jun 2005
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svfreerider87
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Member # 5748
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man you don't have to hate just because he feels comfortable showing off his tat.
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Dreamspeed Motorsports
Posts: 1685 | From: Sunnyvale | Registered: Jun 2005
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2stangs69-91
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Member # 1951
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lol oh trust me I have more reasons than that. I don't believe a word he says. The pic is probably not even him, I posted the link because NOBODY with that body is pressing 225 twice. He said it was him..another lie maybe
[ February 19, 2008, 05:58 AM: Message edited by: 2stangs69-91 ]
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69 Mustang on hold
1991 LX hatch getting a make over
1994 F150 4X4 351
2006 Yamaha V-max 1200 Modded
Posts: 3711 | From: Redding | Registered: Oct 2002
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N8
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Member # 6048
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posted
2stangs it is possible even with his frame. I was 6'1 180 or so when I kinda got into lifting. I was around there when I first hit 225. Now I am 6'1 215 and hitting 4 plates 2-3 times. But I work out with 3 plates. All in a year or so (most gains were in the last 9 mos).
So if you are doubting the physical possibility I say your wrong. If you are doubting just him (for whatever reason), then I say whatever.
[ February 19, 2008, 09:56 AM: Message edited by: N8 ]
Posts: 11638 | Registered: Sep 2005
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