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.
Last edited by KarateBoy; 04-24-2006 at 08:00 PM.
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
I know guys who haven't broken a PR on bench in 4 years. lol
I am Ripper. Tearer. Slasher. Gouger. I am the Teeth in the Darkness. The Talons in the Night. Mine is Strength. And Lust. And Power!
Stats: Age: 33 Weight: 215 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220
Chest/Tris on mondayOriginally Posted by LouPac
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
Then how come my barbell has not even rumbled? In other words, why hasn't my DB gains translated to BB gains?Originally Posted by mrelwooddowd
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.
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.
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!!!
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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
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.
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?Originally Posted by LouPac
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.
sticking point? As in where I get stuck during the lift? I would say 5-7'' above my chest.Originally Posted by RedSpikeyThing
Do DB hits your chest more then tris?
Last edited by KarateBoy; 04-24-2006 at 08:25 PM.
Pinch my blades together? why? Wouldn't that happen naturally when I go down on the lift?Originally Posted by LouPac
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.Originally Posted by KarateBoy
Have you tried BGB or the WBB workouts?
You want to do it before you even touch the bar.Originally Posted by KarateBoy
One of the easiest? I wish.Originally Posted by LouPac
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?
Last edited by KarateBoy; 04-24-2006 at 08:34 PM.
Well, your form is probably not the greatest. What does the rest of your workout look like?
Originally Posted by LouPac
All I can say about my form is that my friend, my classmates, and my teacher said that it looks good to them
Originally Posted by KarateBoy
I was able to gain 40lbs in my bench in 10 weeks using the following workout:Originally Posted by KarateBoy
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
Squats - 5 x 10, 8, 6, 4, 2
Leg press - 4 x 8, 6, 4, 2
Calf Raises - 4 x 12
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
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
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...Originally Posted by KarateBoy
OMG! DON'T DO IT! TURN AWAY FROM THE DARK SIDE!!!!!Originally Posted by KarateBoy
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.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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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
I went to Rhodestown and all I got was this high cholesterol
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.
Last edited by KevinStarke; 04-25-2006 at 07:38 AM.
Pitiful Bench-Jockey for life
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.
What exactly is a rack press? Half reps of bench?
Last edited by KarateBoy; 04-25-2006 at 02:53 PM.