I hit a plateau on the bench - any suggestions?

[Juice Authority]

For a while needsize's 5x5 routine was working pretty good but I seem to have hit a plateau to where that bench routine is too hard on my joints. I've hard to drop the weight and go for more reps. I tried using the thumbless grip and that helped for a while but now I'm back to square. Should I just drop the bench press all together and change up the routine? I've been doing iso-lateral movements that give a good pump and dumbbell movements don't seem to hurt as bad but I really would like to get back to pushing the limit on the bench. Anyone else here have the same problem?

 

[big4life]

Check this thread out from the powerlifting board, it might help.

http://www.elitefitness.com/forum/showthread.php?t=312844

 

[WalkingBeast]

If you havent tried speed benching in your routine yet you may want to give that a try. Also some supplements like Creatine or No2 might help alot. The NO2 and speed benching helped me majorly in my bench when I was stuck at 315x4 for over a year. By the end of the month I was up to 315x7. For speed benching you use 45-60% of your one rep max and do the weight for 10 sets of 3 reps. As quickly and explosively as possible. 30 seconds rest between sets. It really helps learn the groove and explosive power. Find a weight where you can complete 3 reps in around 3 seconds. Hope that helps

 

[Juice Authority]

If you havent tried speed benching in your routine yet you may want to give that a try. Also some supplements like Creatine or No2 might help alot. The NO2 and speed benching helped me majorly in my bench when I was stuck at 315x4 for over a year. By the end of the month I was up to 315x7. For speed benching you use 45-60% of your one rep max and do the weight for 10 sets of 3 reps. As quickly and explosively as possible. 30 seconds rest between sets. It really helps learn the groove and explosive power. Find a weight where you can complete 3 reps in around 3 seconds. Hope that helps

Interesting. I'll try that. I haven't been able to move past 365 for 5 sets of 5. The last two sets I can only get 3 reps at that weight and it's been that way for a while. Maybe I hit my "genetic" limit on the bench.

 

[cwick0]

SWITCH THINGS UP!

You have become stagnant with the 5x5 routine it appears. Try sets of 10 progressively going up, 3 sets of 10 at the same weight, etc.

ALSO...incline barbell bench, incline dbs, flat dbs, etc.

MIX AND MATCH ALL OF THESE AND YOU WILL SUCCEED!

 

[Dave949]

Yup....try doing the opposite of what you have been doing.........like lowering the poundages a little and hitting the 8 to 12 rep range........or reversing the order of your chest routine.........no one can be 100%, 100% of the time.........

Pump on .....

 

[view]

Go to 5x3, and do that until you plateau.

Then go back to 365 for 5x5, and I garauntee youll destroy it.

But if your joints are bad, dbs are the way to go until they heal.

 

[needsize]

Go to 5x3, and do that until you plateau.

Then go back to 365 for 5x5, and I garauntee youll destroy it.

QUOTE]

normally thats what I would suggest as well.
You could also try weak point training, ie, blast the tris with movements like weighted dips, and your bench should go up along with it

 

[vinylgroover]

Doing 5x3 will put even more stress on his joints will it not?

I have bad wrists and for that reason i do incline barbell as my 5x5 instead of flat. Incline is a good exercise, but i can't use as much weight as flat, therefore i don't put as much strain on the joints.

 

[xevius]

Whenever I hit a sticking point I take about a week off, just to let everything rest up.