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.

Now das sum funny sheet rite dare podnuh!


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try jim wendler 5/3/1 for plateau

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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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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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.

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.

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

Thread from 2011, nice bump

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

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

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