Workout Program?

[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]

Originally Posted by 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.

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.

[mikedatiger]

Originally Posted by 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.

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.