Group: General Fitness & Exercise

General Fitness & Exercise
Created: 2011/12/31, Members: 379, Messages: 54578

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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theaznguy1187
theaznguy1187
Posts: 51
Joined: 2001/06/24
United States
2001/08/05, 02:42 PM
i have come to a roadblock after 4 months, my max on bench has not gained in the past 3 weeks. I think im getting weaker when i tried some programs to overcome it. Does anyone have any ideas or workout solutions?
paulz
paulz
Posts: 67
Joined: 2001/07/11
United States
2001/08/06, 11:20 AM
re-check your diet. try some form of stimulant creatine, animal stacker etc. get 8 hrs of sleep.try changing your routine to work some neglected muscles. it may also be mental. my 14 yr old was convinced he could not bench more than 120. at a friends house with differnt weight we told him it was 120. in reality it was 130. he did his sets.now at 145.
the_w8lifter
the_w8lifter
Posts: 138
Joined: 2001/08/03
United States
2001/08/06, 02:28 PM
A lot of factors go into the bench press. The lats, delts, and tris are all involved. If you have neglected these, your bench will struggle. Also, don't train tris the day before bench. I would do inclines and flat bench flys for about three weeks. Finish it off with dips or cable crossovers. When you come back to the bench, things will have improved. I think creatine etc. is a waist of money. Get plenty of protein. I also have a "pump" routine idea for you if you would like. This is a good two week program that floods your muscles with a lot of blood and gives the traditional fast-twist muscle fibers a rest.