frustrating bench press platuea

[louden_swain]

I personally recommend the DC program since I use it, but several people display immense skepticism.

Funny thing is, none of the folks have ever tried it, yet they feel it is necessary to bash the program.

It revolves around a lot of eating and heavy basic compound movments.

 

[SuperShredder]

so should i try the "dc' training or a westside type of training?

 

[jeremys]

so should i try the "dc' training or a westside type of training?

what are your goals; more size oriented or strength oriented?

btw, feel free to pm me about anything. we're about the same age and i've been lifting for several years and have been on this site for a couple..

 

[SuperShredder]

jeremys- thanx man ill shoot ya a PM if i need some xtra help.
right now tho im interested in gaining some size but mostly strength especialy my bench.
i think i may give westside another go. ill post up a routine when i write one out.

 

[spatts]

SS...I would, of course, say to use a Westside type method. Of course that's what I'd say. I think linear periodization has its faults.

Here's what I would predict: If you take debasser's advice, it will no doubt work. You will add a pound a week, so 4 pounds in the next month. I have NO DOUBT that this would work.

BUT

At the end of a month, you would be 4 pounds better, with the SAME weaknesses...shoulders/lats/speed.

If you were to use a "WSB" style regimen, you would probably gain more strength in terms of numbers, and you would become more in tune with the parts of your body that are contributing to the weakness and working to bring them up. This is a helpful tool for injury prevention through shorter ROMs, being in tune with the max amount of weight your weakest parts can handle, etc...

I have had SO many people (some from this board) come into my gym - people that you would think really know what they're doing when it comes to form. They walk in, and they're doing EVERYTHING they can to shoot themselves in the foot, and they don't even realize it. I could probably walk into your gym, change your trap placement, foot placement, and bench stroke and add 10 pounds to your bench TOMORROW. Don't sell yourself short...that's what linear periodization does.

Oh...and get your diet and training in order.

 

[JOKER47]

what are your goals; more size oriented or strength oriented?

That is the key question.

I addressed his orginal question which was how to get past his sticking point in the bench press. Somehow, this turned into another DC advertisment.

I am not here to bash the DC program. It seems obvious to me that it does work. That is, it does what it is designed to do. Make you bigger.

WSB also does what it is designed to do. Increase your lifts. It does so by utilizing speed work, ME work and simply the fact of increasing a lift by NOT doing the lift. (Hope that makes sense.)

If I was to have anything at all that I would be skeptical with regards to the DC program, is that I have not yet seen how it addresses increasing a particular lift or attacking a sticking point. WSB DOES address those issues. And then some.

Now, everyone who has tried DC seems to be having success with the lifts going up, but that would seem more due to the fact of a drastic change in their training. Nothing new there. We've all been through that before.

I think we need to remember what the questions orginally are. If someone asks how to gain weight, by all means, point them to the DC sticky. However, if they are trying to get past a sticking point in a lift, I tend to feel that WSB, among others, may offer them the best solution.

Note: If I have come across at anytime as bashing DC, I apologize. That was never my intention.


Regards,
Joker

 

[spatts]

VERY well said.

 

[JOKER47]

VERY well said.

 

[SuperShredder]

ok guys heres my routine ,ill be switching things up as the weeks go on but heres one for starters tell me what u think...

SUN-ME bench
cg bench/3 board/2 board/decline bench/5board/regular bench- max out
skulls 3-4 sets
tate press 3-4 sets
flys 2 sets
bb row
some forearms or biceps

mon-DE squat/DL
squat 6x2@50%
dl 6x1@50%
sldl
abs

thurs-DE bench
bench 3 grips 9x3@45%
incline press 4 sets
shulder press 3 sets
db ext. 4 sets
db row 4 sets

fri-ME SQUAT/DL
zerchers/squat/GM/deads of 4inch blocks/deadlift- max out
assistance
shrugs 4-6 sets

is this ok?

 

[spatts]

Once again, I'm going to ask what your goal is. If you're trying to gain strength in the powerlifting moves, then you will want to nix some of that accessory for moves that will provide better carryover. I would personally choose 2 compound move...one to a 1 rep max and 1 to a 3 rep max, and then do less acessory work. It looks like you're shooting for a WSB/Body building hybrid.