Explain this to me vs. Bench

[KarateBoy]

BIG VENT THREAD AHEAD



I think I'm at my last straw: my bench has not changed in almost 6 months.

I think I've done everything I can and still no result.

Over the last 6-7 weeks I have been eating 5500-6000 calories a day and I gained 10 lbs.

My squat skyrocketed and my deadlift improved even more.

I changed my routine to:

Chest once a week and triceps sometimes 3 days later.
I stopped doing to exhuastion
I switched to dumbbells : improved from 50 x 8 to 65x 8 in that time period.

Last 2 weeks I switched back to barbell: I CANNOT lift a single rep more. No way

My last resort is creatine and then I simply will give up. I hate to sound like a quitter but its just not happening.

[LouPac]

What does your workout look like?

[mrelwooddowd]

ROFL..dude. If you increased your 8 rep max on dumbbells by 15lbs, then you're doing FINE.

Just get on a structured 5x5 routine or something, and take it slow. You're not gonna set Pr
s the first couple weeks back to barbell..lol

Chill!

[drew]

I know guys who haven't broken a PR on bench in 4 years. lol

[KarateBoy]

What does your workout look like?

Chest/Tris on monday

Last 6 week its been

3 x 6-8 reps of DB flat bench

2 x 6-8 of incline DB

2-3 sets of 8-10 reps of skull crushers

2-3 sets of 8-10 reps of dips

ROFL..dude. If you increased your 8 rep max on dumbbells by 15lbs, then you're doing FINE.

Just get on a structured 5x5 routine or something, and take it slow. You're not gonna set Pr
s the first couple weeks back to barbell..lol

Chill!

Then how come my barbell has not even rumbled? In other words, why hasn't my DB gains translated to BB gains?

[LouPac]

If you want to get strong in the barbell, you have to lift the barbell. It's really a totally different exercise when you go to db's. You're not doing as much weight as you can.

Try this:
Bench press: 5x5
Incline bench press: 3x8

Work your triceps on another day, preferably at opposite ends of the week. Keep the dips, get rid of the skull crushers, and throw in some close grip bench presses, 5x5. If you're not doing them, start doing squats, deadlifts and military presses. Get back to me after a month.

[Bob]

b/c of your head maybe??

Sometimes the biggest roadblocks are between the ears...

Stop thinking about it.. and be thankful for the weight gain... and ALL the other improvemrents you've made!!!

[LouPac]

Oh, and in case you're not sure of proper bench press technique, here are some tips:

1-grip the bar wide
2-grip the bar tight
3-pinch your shoulder blades together
4-stick your chest out
5-feet firmly planted on the ground
6-clench butt cheeks

[RedSpikeyThing]

Where is your sticking point? If its pecs then try doing wide grip BP for a while to strengthen the chest specifically. And, obviously, if its tris, do some tri work.

[KarateBoy]

If you want to get strong in the barbell, you have to lift the barbell. It's really a totally different exercise when you go to db's. You're not doing as much weight as you can.

Try this:
Bench press: 5x5
Incline bench press: 3x8

Work your triceps on another day, preferably at opposite ends of the week. Keep the dips, get rid of the skull crushers, and throw in some close grip bench presses, 5x5. If you're not doing them, start doing squats, deadlifts and military presses. Get back to me after a month.

I know its a different lift, but its not completely unrelated. How can a 15lbs gain in each arm not mean even 2lbs gain on the barbell?

Unfortunately, I already tried the 5 x 5 for a month before my DB routine.

I don't mean to sound pessimistic, I just feel like I tried everything.

[KarateBoy]

Where is your sticking point? If its pecs then try doing wide grip BP for a while to strengthen the chest specifically. And, obviously, if its tris, do some tri work.

sticking point? As in where I get stuck during the lift? I would say 5-7'' above my chest.

Do DB hits your chest more then tris?

[KarateBoy]

Oh, and in case you're not sure of proper bench press technique, here are some tips:

1-grip the bar wide
2-grip the bar tight
3-pinch your shoulder blades together
4-stick your chest out
5-feet firmly planted on the ground
6-clench butt cheeks

Pinch my blades together? why? Wouldn't that happen naturally when I go down on the lift?

[LouPac]

I know its a different lift, but its not completely unrelated. How can a 15lbs gain in each arm not mean even 2lbs gain on the barbell?

Unfortunately, I already tried the 5 x 5 for a month before my DB routine.

I don't mean to sound pessimistic, I just feel like I tried everything.

The more wight you lift, the stronger you get. When you're working out on db's, you're not lifting a lot of weight compared to the barbell. Your body adapts to what you are doing. You're also probably not progressing because you don't spend enough time on a program. It's not that hard, you lift a lot, eat alot, and sleep alot. The bench press is one of the easiest exercises to grow in, if you're not progressing, you're not doing something right.

Have you tried BGB or the WBB workouts?

[LouPac]

Pinch my blades together? why? Wouldn't that happen naturally when I go down on the lift?

You want to do it before you even touch the bar.

[KarateBoy]

The more wight you lift, the stronger you get. When you're working out on db's, you're not lifting a lot of weight compared to the barbell. Your body adapts to what you are doing. You're also probably not progressing because you don't spend enough time on a program. It's not that hard, you lift a lot, eat alot, and sleep alot. The bench press is one of the easiest exercises to grow in, if you're not progressing, you're not doing something right.

Have you tried BGB or the WBB workouts?

One of the easiest? I wish.

Then thats the thing.

I have NOT progressed in the longest time. I know I'm gaining weight.

I lift what I posted...I know I eat enough and I average atleast 7 hours of sleep a night.

What else is left?

[LouPac]

Well, your form is probably not the greatest. What does the rest of your workout look like?

[KarateBoy]

Well, your form is probably not the greatest. What does the rest of your workout look like?

All I can say about my form is that my friend, my classmates, and my teacher said that it looks good to them

Monday: Chest & Tris

3 sets of DB flat bench press
2-3 sets of incline DB press
2-3 sets of skullcrushers
2-3 sets of dips

Tuesday: Back and Bis

3-4 Sets of deadlift
2-3 sets of pull ups/chin ups
2-3 sets of preacher curls

Wednesday: Legs and Abs
3 Set of squats
3 Sets of SLDLs
3 sets of concentration leg raises

Thursday: Shoulders + tris
2-3 Sets of military press
2-3 Skullcrushers
2-3 sets of tricep pulldowns

Friday-Sunday = rest days.

Thats the general flow of it....sometimes I would rest on wednesday and more the wednesday to thursday etc...

I'm also going to switch back to barbell for bench.

[LouPac]

All I can say about my form is that my friend, my classmates, and my teacher said that it looks good to them

I was able to gain 40lbs in my bench in 10 weeks using the following workout:

Monday
Flat Bench press - 4 x 8, 6, 4, 2
Incline Bench press - 4 x 8, 6, 4, 2
(alternate which one do 1st every week)
Standing barbell curls - 3 x 8
Hammer curls - 2 x 8

Tuesday
Squats - 5 x 10, 8, 6, 4, 2
Leg press - 4 x 8, 6, 4, 2
Calf Raises - 4 x 12

Thursday
Deadlifts - 5 x 5
Pull ups - 3 x 8
Wide grip rows - 3 x 8, 6, 4
Close grip rows - 3 x 8, 6, 4

Friday
Military Press - 4 x 8, 6, 4, 2
Arnold presses - 3 x 8
Lateral raises - 3 x8
Weighted Dips - 5 x 5
Close grip benches - 4 x 8, 6, 4, 2

[KarateBoy]

I'll try it.

Here goes everything.

[RedSpikeyThing]

sticking point? As in where I get stuck during the lift? I would say 5-7'' above my chest.

It sounds like you are having problems right in the transition from chest to tris (like most people). I believe that is due to tricep strength, or lack thereof. Someone correct me if I'm wrong on that...

[Sensei]

My last resort is creatine and then I simply will give up. I hate to sound like a quitter but its just not happening.

OMG! DON'T DO IT! TURN AWAY FROM THE DARK SIDE!!!!!

Seriously though, there are ALWAYS a lot of things to improve. Just about EVERYONE'S form could be better.

If your sticking point is 5-7" off the chest, then you have weak triceps. Stick with a training program and add some heavy tricep work to bring them up.

[Scooter]

Don't expect to do dumbbells and then go back to barbell and have it increase. The best way to increase a specific exercise is to do that specific exercise. Do barbell bench for 4-5 weeks straight and along with your diet you most likely see gains

[KevinStarke]

If your sticking point is your lockout work your lockout with rack presses and really kill your triceps. I've been told a number of times my form on bench is great but im constantly trying to improve it.

[Guido]

Rack presses and board presses are good bench-specific ways to increase your tricep strength and lockout. Also start doing weighted dips if you don't do them and that will help, as well. Good luck.

[KarateBoy]

What exactly is a rack press? Half reps of bench?