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suggestions on increasing benchpress

GymIntensity

GymIntensity

New member
today is the start of week 5 of test prop/tren ace/mast cyc. runnin 130mg of prop, and 100mg of ace and mast.

So far everything is growing great except flat bench. it is barely progressing. It seems like my chest is almost plateaud out. Ive gone up from 225 for 7 or 8 times to about 245 for 6, which isn't much of a gain IMO. back, shoulders, bis and legs are rockin out so far. anybody got any tips that can help me start making some gains on flat bench? I can probably benchpress max about 275 right now. most ive ever done is 295 at the end of my EQ cycle before this one. not sure what the prob is....
 
This may sound crazy or counter inductive, but once I just did chest for 10 days straight, and I think when I recovered it was shocked in to a new mold,

Also throw some d-bol in that cycle to get even more bang out of the tren.
 
karter said:
Dips !!!!!!!!!!!!!
Click to expand...


man now that u say that, i need to press that workout more. in my career of working out, ive never done dips until the last few months, hell before I was too heavy to even do them. but now i can. I noticed when I do them it hurts my chest so daym bad. I think it is partially a good hurt, but then again it puts alot of pressure on my delts and makes the shoulders hurt a little bit. there is a machine at the gym that you can adjust weight to help with dips and that is what i used. I need to make that a regular routine for chest.

maybe some negatives would help but that seems to kill my delt also because it is already injured from a strain a couple years ago so i dont want to irritate it more.
 
What are you goals, long-term? Are you training purely for strength? Size? Endurance?

What are your stats/measurements?
 
DecimaMAS said:
What are you goals, long-term? Are you training purely for strength? Size? Endurance?

What are your stats/measurements?
Click to expand...


dang, first post and been a member since november? u must listen and watch alot.



anyways, honestly, gaining alot of strength isn't that big of a deal to me. I just want to gain lean mass and lose BF, lol, which everyone wants to do. i guess I just assume that increase bench is directly proportional to increased muscle mass.......its just irritating to be stuck on the same weight for so long thats all really.
 
GymIntensity said:
dang, first post and been a member since november? u must listen and watch alot.



anyways, honestly, gaining alot of strength isn't that big of a deal to me. I just want to gain lean mass and lose BF, lol, which everyone wants to do. i guess I just assume that increase bench is directly proportional to increased muscle mass.......its just irritating to be stuck on the same weight for so long thats all really.
Click to expand...
You need to increase your core (primary) lifts to do that.
 
do you have any sticking points that may hinder your growth and strength? Chest, 1/2 way up, lockout? Are any one of those a problem ? if so you can do plenty to get that bench up. You just have to tell us where exactly the problem is.


DLine
 
hey bro what are your stats, i read you post in the other thread and i think we are pretty comparable to stats. endo right? height? weight? i'm curious about what endo's do after Georgie started some threads about it maybe about a month back.


DLine
 
sometimes when i get stuck on my core lifts i cut the volume down alot like maybe 6 sets of 3 reps and HEAVY weight for 2 or 3 weeks. Try to do overweight negatives.....put maybe 15 lbs over what you know you can do and have a GOOD SPOTTER and slowly as possible lower the weight always fighting that mo fo all the way down. sometimes helps me bust a plateau
 
just get on a solid program... everyone does different stuff around here and they train for different sports and competitions... so its hard to ask.. for mass ?? look at like what nfl players programs look like.. miami's hurricanes program might be online somwhere.. theres some good stuff out there if you look. Otherwise if you go to a college or have someone with good info, maybe have them print you up a program that they have their athletes on for benching..
 
work your chest out 2 days in a row then rest for 2 days and then see if it made a difference. This always worked for me while i was on, but only when your on. I also stick to 4x5 flat bench.
 
I took my flat bench max from 345 to 405 on my last cycle. I only did flat bench once every three weeks. I mixed it up, doing inclines repping out 225 for 12 x 5, declines and dumbells. I think what worked for me was alternating heavy and light days. I'm about a month off now and kept alot of gains. can't wait until April.
 
stop working the bench for 3 weeks... concentrate on tri

drink lots of water, eat lots of food, get lots of rest..

with the development of tri, and letting your chest/shoulders rest

your bench will be much better
 
lot of great info in here bros. I dont really know where to start. guess with stats and my workout routine, and I will answer DLINE's question about my bench technique.

1. stats. 5'10, 215, before cyc, BF% was approx. 19% (BF percentage for me is difficult because I used to weigh 282, and as macro put it, I have fat pockets in some areas, and then im lean in others, so its hard to get an accurate reading) I have pics up in another thread if you want to judge yourself)

Anyways, workout routine is something like this.

Monday - Chest (primarily barbells)
Tuesday - Back/Bis
Wed- Shoulder/Tri
Thurs- Legs
Friday - Chest (primarily dumbells)
Saturday- Back/Shoulders (usually a lighter workout since i hit them seperately also
Sunday - Rest


On benchpress I usually warm up on 135 x 10, 185 (8 to 10) and then I usually hit 225 for about 6, and then 245 or 255 for 4 to 6.



DLINE - when I bench, I lockout everytime.
 
I am no bench guru,but the most helpful advice I have recieved on this went like this,I could show you better than tell you,all these guys have great ideas,but it all starts with your grip.Put on 135lbs,do several reps...with your eyes closed,but stop the bar on your chest,move your hands in,and out,again with your eyes closed,FEEL which grip spacing suites you best.Secondly,actual handgrip is very important,this hard to explain,its almost like you turn your hands slightly in,(thumbs moving towards your feet),on the bar,it will feel odd at first,but it works.I very wise and strong bench presser taught me this,I would swear after a few weeks of getting it,I added 20 extra pounds to my flat bench.Best of luck.
 
I was stuck on 275 for a while did chest twice a week Monday just maxed out on bench then did some inclines, flies and dips. Fridays I did the 5x5 routine by the 3rd week I was putting up 305lbs.
 
SpyWizard said:
stop working the bench for 3 weeks... concentrate on tri

drink lots of water, eat lots of food, get lots of rest..

with the development of tri, and letting your chest/shoulders rest

your bench will be much better
Click to expand...


BINGO! Key to heavy flat bench is going to be stronger triceps.
 
fbodyguy02 said:
BINGO! Key to heavy flat bench is going to be stronger triceps.
Click to expand...


ya and if i was going to say what muscle on my body is the least progressed, it would be triceps. I feel like i am weaker than i should be on triceps :rolleyes: then again ive always been the type of lifter to not workout just for "show", so ive never really cared how big my arms are.
 
ive always found that every time i reach a dead point i will do pre exhaustion workouts. ill do my flys first, usually 4 sets of flys then ill go to a 5x5 type workout on the flat bench. that would be 80% of max weight 5 sets 5 reps first wk 5 sets 5 reps at 85% second wk. and 3 sets 3 reps at max 3rd wk with a spot the whole time. doing this with the flys first to pre exhuast the chest with out killin your tris and front delts really improves the flat bench as well as mass.
i got this idea from a friend here that was given this idea by an old vet here madcow.
 
GymIntensity said:
lot of great info in here bros. I dont really know where to start. guess with stats and my workout routine, and I will answer DLINE's question about my bench technique.

1. stats. 5'10, 215, before cyc, BF% was approx. 19% (BF percentage for me is difficult because I used to weigh 282, and as macro put it, I have fat pockets in some areas, and then im lean in others, so its hard to get an accurate reading) I have pics up in another thread if you want to judge yourself)

Anyways, workout routine is something like this.

Monday - Chest (primarily barbells)
Tuesday - Back/Bis
Wed- Shoulder/Tri
Thurs- Legs
Friday - Chest (primarily dumbells)
Saturday- Back/Shoulders (usually a lighter workout since i hit them seperately also
Sunday - Rest


On benchpress I usually warm up on 135 x 10, 185 (8 to 10) and then I usually hit 225 for about 6, and then 245 or 255 for 4 to 6.



DLINE - when I bench, I lockout everytime.
Click to expand...






Okay it looks like you work your Chest twice, your Shoulders twice, and your triceps Four Times. Also on your last set you dont stall at all thru the lift? If so where do you stall? If i'm wrong where do you think you would stall if you dont know? I'm guessing now but say you threw 275 on and went to flat bench it where do you think you are going to stall out on your lift? My guess would be around half way up on your way to lockout? That would be mainly your Shoulders and Triceps working.

What are your goals specifically? Mass? Strength? Cut? It's a possibility that your Triceps need some time to rest. What does your rountine consist of in terms of set/rep?

In regard to your triceps needing a rest, DCtraining has a Blast/Cruise setup while the 5 x 5 System has a Load/Deload setup. In either the Blast or Loading stages the lifter is progessively adding more weight to their lifts systematically. In the Cruise stage of DC Training the lifter will back down their weights when they have hit a walls in the majority of their lifts. Then they will lift straight sets for 'x' amount of weeks depending on their setup. Their setup is taylored to their recovery time, allowing optimal time to grow and recharge before they start 'Blasting' again. In the 5 x 5 System, the lifter is constantly progressing to hit new Personal Records each week. When the lifter starts stalling on their 'Big 3 Lifts' ie. Bench, Squat, & Deadlift. They Deaload. Their Deload is a percentage taken from their PR's on their lifts. The lifter then uses that number and starts the program from the beginning, ramping up to their PR's and then surpassing them. The cycle is repeaed when the stall again.


Depending on your answers, from above and here there are a couple angles to attack from. Are you running anything now too? Hows the Diet? Amount of sleep a night?




DLine
 
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