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2003/08/28, 07:18 PM
Over the last 6 months I've made consistent strength gains with chest exercises. Lately though I've seemed to of plateaud. I've been doing low-reps, doing 185 for 4 reps (although only doing 3 cleanly, 1 with spotter help) and doing this for three sets. Then I finish with a concentration set @ 135 to failure (4 or 5 reps). I follow that up with incline dumdbell doing 4 sets with 40s (10 reps), 45s (8), 50(8), 60(4). Then I'll do flat-bench flyes. Then on alternating weeks i either do cable-crosses or decline bench. I also work triceps on chest days directly after. I have tried alternating free weights for bench and bar for incline but that hasnt seemed to work. Any tips?
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2003/08/28, 11:28 PM
Try doing exposive doubles or triples using a rest/pause technique. If you have access to hammer strength equipment use that if not do your bench in the squat cage with with the safety set to here you they catch the bar at the bottom so that you can momentarily relax between reps. It should help. also try for a PR once every 2-3 weeks using this method you should find it works rather well.
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\"Knowledge & persistence is all one needs to succeed"
---Patrick L.
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2003/08/29, 02:23 AM
On top of the rest/pause method (which is a good shocking principle), here's a little powerlifting technique that should help: about once every other week, work on about 55-65% of your one-rep max and just do speed benching. This means that you will explode your lifts by pushing the weight quickly and do as many reps as you can with minimal in-between set rest periods.
This should help you through your plateau in no time flat. Good luck...
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**_Robert_**
Pain is temporary; glory is forever!
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2003/08/29, 10:05 AM
Are you allowing enough time for recovery?
I take a week off every few months and always come back stronger on my compound movements like benching. Your shoulders and rotator cuff muscles are involved in so many things besides benching they may need some additional rest.
Do you periodize your workouts so that not every workout is heavy and to failure?
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2003/08/29, 11:54 AM
Whats your diet like? I remember I hit a plateau on dumbell presses and was stuck on it for months. I finally switched up my diet by increasing my calorie and protien intake dramatically allowing me to shoot above the weight I was using in only a couple of weeks.
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- Its never about how much you can lift, or how many reps you do. Its just about doing it, and doing it right.
~Brad~
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2003/08/29, 12:55 PM
I was considering doing ballistic bench-pressing on the smith machine which would have the same effect i would assume as speed benching. Have any of you tried this/does it work?
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