Workout Program?

[Purple Back]

Started working out again last March. My original goal was to be able to bench 315 about 5 times a set. Once I reached that goal I set a new one, I want to be able to do 315 10 times a set. But I have been stuck on anywhere between 8 to 9 reps.

I never played football so I do not have much experience in getting over this plateau that I have hit.

I know we got a lot of ex college football players and work out fanatics on this website. Do any of you guys have any advice?

It is important to know that I do not take any proteins or supplements, so those are out of the question. I also do not have a partner.

Any advice?

[Mediumheavyaction6'6]

Started working out again last March. My original goal was to be able to bench 315 about 5 times a set. Once I reached that goal I set a new one, I want to be able to do 315 10 times a set. But I have been stuck on anywhere between 8 to 9 reps.

I never played football so I do not have much experience in getting over this plateau that I have hit.

I know we got a lot of ex college football players and work out fanatics on this website. Do any of you guys have any advice?

It is important to know that I do not take any proteins or supplements, so those are out of the question. I also do not have a partner.

Any advice?

I am not sure what your sexual orientation has to do with bench pressing?

["H"]

Medium I thought the same thing when I read it. Funny

[Purple Back]

I am not sure what your sexual orientation has to do with bench pressing?

Guess I should make it clearer for the uneducated......."I do not have a spotter"

[speckinabox]

Go down in weight for a couple of days. You may have muscle fatigue. I find that mixing it up for a couple days gets me a little more stamina while lifting more weight than always going heavy.

[bay_slayer]

You should at least take protein at a minimum. I know you said it was out of the question, but you wanted advice.

[Purple Back]

You should at least take protein at a minimum. I know you said it was out of the question, but you wanted advice.

Well the reason I say that is because it makes me gain so much weight.
But thanks for the advice...

[Purple Back]

Go down in weight for a couple of days. You may have muscle fatigue. I find that mixing it up for a couple days gets me a little more stamina while lifting more weight than always going heavy.

Hey man what you been up too.

So you suggest doing sets of twenty or twenty five for a couple of weeks?
Then go back to heavy?

[mikedatiger]

Ok, I probably don't look like it but I used to compete in bench press competitions in college. When we reached plateaus we would work out with negative sets for about a week. If you're not familiar with them - basically you need to get in a cage rack and use whatever weight you believe your max to be. You'll need at least 2 spotters (3 is better) and have your spotters give you the weight at full extension, with you controlling the weight as slowly as possible on the way down - repeating 3-5 times.

If that doesn't work, give it a rest for a week or two then go at it again.

[meaux fishing]

make sure you are giving your muscles adequate time to recuperate. That can cause a plateau too

[speckinabox]

Hey man what you been up too.

So you suggest doing sets of twenty or twenty five for a couple of weeks?
Then go back to heavy?


nothing but work man. Yea try that and see, it works with me whenever i get tired. That might be whats up you are just burnt out.

[Purple Back]

Ok, I probably don't look like it but I used to compete in bench press competitions in college. When we reached plateaus we would work out with negative sets for about a week. If you're not familiar with them - basically you need to get in a cage rack and use whatever weight you believe your max to be. You'll need at least 2 spotters (3 is better) and have your spotters give you the weight at full extension, with you controlling the weight as slowly as possible on the way down - repeating 3-5 times.

If that doesn't work, give it a rest for a week or two then go at it again.

Good advice

[Opinions_Vary]

You must be huge. Doing 315 for reps of any amount is an accomplishment by itself. That being said I don't think anyone should be doing that much weight without a spotter it's just dangerous. However if you want to break a plateau you should do bench with dumbells for a few weeks as heavy as you can go and focus on negatives. You should also focus on heavy incline and decline bench for balance if you aren't doing it already.

[Purple Back]

You must be huge. Doing 315 for reps of any amount is an accomplishment by itself. That being said I don't think anyone should be doing that much weight without a spotter it's just dangerous. However if you want to break a plateau you should do bench with dumbells for a few weeks as heavy as you can go and focus on negatives. You should also focus on heavy incline and decline bench for balance if you aren't doing it already.

I had problems with my shoulder because of heavy inclines.
Also my gym only has dumbbells up to 100 lbs so I am limited to just bench. I perform fly's with dumbbells, that's about it.

And I am not huge, 315 is not really an accomplishment, 400 is.

[Opinions_Vary]

Dude I'd bet 315 is more than 99% of the population can lift. If the dumbbells only go up to 100 then you should probably go up in weight on flat and do a few weeks of 1- 3 rep sets.

[meaux fishing]

Dude I'd bet 315 is more than 99% of the population can lift. If the dumbbells only go up to 100 then you should probably go up in weight on flat and do a few weeks of 1- 3 rep sets.
yeah 315 for 8 reps with no supplements is pretty damn good

["H"]

"uneducated" Really?
Mediums comment and my response was just lite humor.
Nothing to it. Good luck reaching your goals.

[mikedatiger]

You must be huge. Doing 315 for reps of any amount is an accomplishment by itself. That being said I don't think anyone should be doing that much weight without a spotter it's just dangerous. However if you want to break a plateau you should do bench with dumbells for a few weeks as heavy as you can go and focus on negatives. You should also focus on heavy incline and decline bench for balance if you aren't doing it already.

Everyone has diff goals. Based on my experience dumbells are used for definition and the bar is used for strength. Balance is definitely critical and I agree fully on that - also including dips is key. Another item often overlooked are pushups at multiple angles as they are invaluable for strength building.

Rest goes a long way in strength building and is fundamental in the process.

[PUREBAY2200]

Ok, I probably don't look like it but I used to compete in bench press competitions in college. When we reached plateaus we would work out with negative sets for about a week. If you're not familiar with them - basically you need to get in a cage rack and use whatever weight you believe your max to be. You'll need at least 2 spotters (3 is better) and have your spotters give you the weight at full extension, with you controlling the weight as slowly as possible on the way down - repeating 3-5 times.

If that doesn't work, give it a rest for a week or two then go at it again.

X2.
We did negatives in college.... What a workout!! Def have u some spotters.
We did lock outs also..... Spotters lower the bar to Ur chest u push it up..... Bout 65-85% of max. 8-10 reps 3-4 sets. 2 x week for 2-3 weeks.
Also we used bands attached to the end of bar secured to floor for safety. And chains are also a safer option.
Maxing out is all about the preparation.... Meaning when u decide to max out don't waste reps getting warm or building up to Ur final attempt.
If Ur going for max reps.... Muscle endurance is it key!!
Work urself to fatigue with low weight 2 x week .... We would take 135 on bar and rep out at the end of the session..... Keep track of how many reps u get to each time.
My max in college was 395 on bench.... Took 5 years to get there. But I got it! Lol

[Artifishual]

"uneducated" Really?
Mediums comment and my response was just lite humor.
Nothing to it. Good luck reaching your goals.


that's freakin hilarious :*****:

[tojoe]

You might look into pyramid sets. Google or Youtube it. Basicly start light and do a ton of reps. Go up in weight each set and do as many reps as possible. Continue until you get down to 3 reps. Then go back doing the same weights lighter and lighter, doing as many reps as possible.

[SteelD]

I am not sure what your sexual orientation has to do with bench pressing?


Now das sum funny sheet rite dare podnuh!


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[Scottld]

try jim wendler 5/3/1 for plateau

[alphaman]

Well I miss read you message . As far not taking protiens. Disregard the pm also. Bc I was pertaining to supplements


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[alphaman]

On another note you will have to supply your body with the fuel it needs to build and rebuild your muscle tissue bc as you lift your muscles fibers are tearing as youget stronger.

Being that you dont take protiens you will need to supplement your body with the proper food/fuel that will help you to recover and rebuild those muscle fiber that are breaking down from lift weights.

The reason you are at a plateau is because your body has reached a point, where it wants to move forward but there isnt anything there (food/fuel/proper nutrition calaries protien intake etc) to help it move foward.

getting to that 8-9-10 could be something as simple as breathing. Making sure you are breathing in (controled breath) as you control the weights going down and (controled breath) out when push weight up muscles need oxygen if your deprive the body of oxygen your get fatigue.

We tend to hold our breath when the lifting get tough, which is your 8-9-10.

Also PROPER TECHNIQUE PROPER TECHNIQUE!!! YOU CONTROL the weights going UP and CONTROL the weights going DOWN!

Hope this sheads some light


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[beer bait ammo]

315 (9) reps is no slouch. I assume your one rep max is around 375 and you're trying to hit 405??? I chased the 4 plate dream for a while but never did it. If you're working out solo try using heavier weights when working out biceps and back. Negatives are the best way to get your bench up but if you're working out alone that's impossible. Another tip is to drink lots of water throughout the day and hit the gym hydrated. Also, maxing out every other week increased my bench and gave me a chance to feel heavy weight that I wasn't used to handling. Everyone has diffent opinions and I don't know it all but I do have some lifting experience. I placed in a couple of powerlifting events in Louisiana and Texas. Personal best bench at an event was 385 and I weighed in @ 171lbs - 395 best gym bench. That was 10 years ago...I'm heavier and weaker now. Shoulder problems forced me to quit lifting heavy.

[BuckingFastard]

try super sets to get over plateaus... also negative reps will drastically help you but youll need a spotter for that.

go down to a weight where you can easily get alot of reps, say 225 or 250 and do 6 sets to failure (15-20 reps) 3 times in a week. m-w-f... take the weekend to let your muscles heal completely and come back monday and you will be surprised. should break the plateau.

[BuckingFastard]

also going real heavy with only 3-5 reps will help a lot too. i do both of these with squats and bench.

[Goooh]

Thread from 2011, nice bump

[Goooh]

Google Elliot hulse strength camp, he has your answers for everything

[BuckingFastard]

Thread from 2011, nice bump
haha i didnt even notice! well i guess if he hasnt reached it by now, then it wasnt meant to be! let it die!

[Scottld]

heavy chains and reverse grip, are both a good go to for breaking plateaus for me