stuck on bench press

[stevenet15]

i dont know why but the last 3 and a half months i have been stuck on the benchpress, i have not been able to break the 115kg barrier for ages, i have been pushing hard doing 3-4 sets of 10,10,8,6 reps at 110kg for first two and 115kg for second but cannot lift 120kg yet, its doing my nut in, was thinking of doing warm up set then one set of 10 reps @ 115kg and then going to 120 kg but i can only do 3 reps on it and i dont think its good doing 3 sets at 3 reps lol any ideas i have tyed loads i jsut think i have got to a point where i cna go higher

[barrett]

3 1/2 months is a long time to not progress.

Change the order of you workout around a little for a few weeks then try again in a few weeks and build it back up.

I found when i was weight training that i hit a level where i couldn't progress. I started taking a supplement Creatine and it really helps. However you have to buy one that is a decent make as the Reflex one is crap.

Mike

[stuartQPR1]

You need to change things in order to keep your body guessing, otherwise you will find yourself getting used to your regime. Have a quick look at this programme, and the principles beind it:

http://www.ast-ss.com/max-ot/intro.asp

[stevenet15]

i allready change my routene alot and i cannot tkae creatine as i am ilergic to it lol

[bullit]

start with 120 and work backwards, obviously warm up set or even two.
you say you do 10 10 8 6 reps, you bound to be fucked on your last set. try three sets of 8 of 115. soom times you hit sticking points and find you just overcome them one day. then when putting the weight add 1k on each side sometning smaller.
do you also eat enough for your muscles to grow and let them recover?

[stevenet15]

yeah protien every 3 hours

[Subtle]

Take some Roids lol. Just kidding. Maybe it's because you're buring yourself out by starting on the 115 sets and then not being able to lift the 120. Try doing some lesser sets on 120. Maybe do 4-8 reps rather than burning yourself out and see if that makes a difference. are you working other parts of your pecs aswell...doing different chest exercises? maybe this will help you increase strength.

[bullit]

give yourself longer recovery, rest between sets for longer.

[WestyVTR]

your warm up set should be on a light weight! to warm through the connective tissues & muscle groups. negative reps are always a good way to help you progress ask an instructor to spot for you & take just a lil of the weight when you fail untill you complete your reps. this method is overload!

Other options are to not lift the weight but to lower it under control! as your muscles relax/lengthen under a greater pressure than when they contract! if you set the bar up at 125kg & lower it slowly from top to bottom under control, use a spotter also!! try this for a change as well as your normal training methods & see if it helps.....

Also remember you ned long recovery when pushing heavy weights! ut depends on your goal to what thi sis though are you looking for explosive strength, or just size or just being able to push larger numbers to impress teh girls & the likes....!?? ;)

[S34MER]

Right then stevie lad, u need to build up the stamina in ur muscles first, so go back to lifting 115kg or even what you did before that, try lifting say 100-105kg but increase ya reps to bout 20 then, get off and do 20 press ups, again when you finish ya press ups back on the press, for another 20, u wont be able to do this many times, its a proper killa but will increase ur strength no end! you could also try fly's on the bench to strengthen ur pecs! hope this helps mate!

[stevenet15]

cheers for the help lads i'll let you know how i get on

[Talbot]

i reccomend doing 110, then 90, then 70, all the way down until theres nothing on the bar, increasing the reps as you go down in weight, then next time you work out, give the 120 a go. Also take someone with you, its a good motivator

[stevenet15]

i reccomend doing 110, then 90, then 70, all the way down until theres nothing on the bar, increasing the reps as you go down in weight, then next time you work out, give the 120 a go. Also take someone with you, its a good motivator


cheers for your advice, i train with 7 different people on different days so alllways have someone to push me towards my goals

[bullit]

you lifted it it yet lol. bye the way is there any particular reason that you do four sets. do three of 8 of 115 and do a triple drop on your last one