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Bench Not Going UP?

David1201086 Posts: 253 Joined: 2004/06/15	2005/05/18, 08:58 PM Whats up, I have been stuck on the same bench weight for a long time now. I was wondering if I lower the weight a little bit and do more controled reps if it will go up thanks.
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/05/18, 09:25 PM Aim to pump from 6-10 repetitions with heavy weight to gain muscle in the chest. It should be very difficult for you to do the last repetition and you shouldn't be able to do one more. Remember to use good form. If you're not, you risk injurie and your really not helping yourself very much. A very important point of building muscle that many people overlook is the diet. With a proper diet, you should be able to gain muscle mass and increase the weight on your bench press. Fill out the profile in the nutrition plan at the top of the page and it will show you the break down in the macros and calories for your diet in order for you to achieve your goals. If you are not sure what food sources you should be eating, check out the grocer list for bodybuilders in the nutrition message board. Don't be discouraged to look at and follow the list just because of the name of it. It is not only for bodybuilders, but it is also for people who want to lose weight or for people who just mainly want to eat and be healthy. Hope this helps and goodluck with your bench press. DX
	2005/05/19, 01:44 AM If your goal is to increase chest size then jsut drop the exercise outright... if your goal is to increase poundage.... then switch to 5 sets of 3 reps...try to do quick full reps then depending on the sticking point do another exercise that addresses that... if you get stuck in the first half of the rep...then focus on doing partial bench with the 1st half of rep.... 5 sets of 3 reps...maybe try taking an inch wider grip with both hands... or try incline bench with 90% for 5 sets of 3 reps and front barbell/DB raises 5 sets of 5 reps... if you get stuck at upper part of the rep...then do floor barbell presses 5 sets of 3... floor db presses also work well...might need to drop the weight... also do close grip bench 5 sets of 3...
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/19, 05:04 PM same max... or same reps? and what is awhile? 1 week....1 month? 2 months? -------------- " The only true eye, is your minds eye"- plato
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/05/19, 05:51 PM what's your diet like?
David1201086 Posts: 253 Joined: 2004/06/15	2005/05/19, 05:56 PM reps, and my max has hardly gone up either, its been at least 2 months and my diet is good
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/05/19, 06:00 PM what's good? the more info you give us the better we can help you. What do you meals look like for the day? p/c/f? Calories?
David1201086 Posts: 253 Joined: 2004/06/15	2005/05/19, 06:24 PM protein 200-250, carbs and fat im not on sure on, calories vary usually under Id say 2,000 not much less not much more. I dont eat much junk food. I weigh 185lbs and I am 6ft tall.
sbroyhill Posts: 442 Joined: 2005/04/06	2005/05/19, 07:48 PM you need to up your calories.... 2000 is barely even maintenence, if even that. -------------- :Hard work equals great results!:
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/19, 08:09 PM up it to about 2700 then we can talk -------------- " The only true eye, is your minds eye"- plato
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/05/19, 08:14 PM def. need to up it. That's the culprit, as Andrew said get your diet in order then see if your having trouble with your bench, I think you'll see a nice improvement. Your diet will dictate a lot of the results you see in the gym. most people look at other things to help them insteas of their diet everyone "thinks" their diet is good but in reality it could use some work. gl
timmstar Posts: 426 Joined: 2003/12/08	2005/05/21, 01:23 AM and what happens if u get stuck at about 4inches off chest?
	2005/05/21, 07:21 PM weak triceps.....do floor barbell/db presses....do pin barbell presses at the 4 inch mark....close grip bench press....