The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member
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    Stuck on my BenchPress

    Ive been stuck at 225 for a longgg time now. I can only do it for 1,2 reps and thats it. I get stuck at the bottom of the push. Any suggestions on how i can increase my bench? I have strong triceps, so im thinkin maybe its my delts and maybe shoulders.

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  3. #2
    Senior Member
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    you could try forced reps with heavier weight than your max. spotter slowly lowers it to you and basically does nothing, then they help you get it up. ive heard this can help but i dunno if its true.
    Last edited by jack_of_all; 03-08-2005 at 03:27 PM.

  4. #3
    E-Lifter Zearoth's Avatar
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    Are you bulking? If so, eat more. How long has it been like this?
    My Stats
    Weight: 180
    Height: 5'8''
    Status: Bulk

  5. #4
    The Big Wang
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    eat a lot the day before ur bench day..
    u'd be surprised at how much it would help

    also.. work ur back.. work ur back a lot.. for some reason it correlates with ur bench
    Weight: 175
    Height: 5'11"
    Max Bench: 300 pounds
    Six pack: Yes
    Age: 21
    Location: Seattle, WA


    http://www.wannabebigforums.com/showthread.php?t=55173
    ^^Tis I.

  6. #5
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    I have found that lifting has alot to do with the mental aspect. I was stuck at 315 forever. Just looking at those plates made me doubt myself. I started out with a weight I could handle for a good clean 4-6 reps then next week I added the 2.5lbs then again next week the 2.5lbs. It doesn't matter what the guy next to you thinks about those tiny plates they are your best friend in the gym. They allow you to work up slowly.

    Keep your form clean. Who cares how much you push if all you are doing is bouncing it off your chest and arching your back so your two feet off the bench.

    Work on your entire body to gain strengh in any one movement. You need several musscle groups to complete one simple move.

    CHEST PRESS
    Agonist-----Pectoralis major
    Synergist-----Anterior delt,triceps
    Stabilizer-----Rotator cuff
    Antagonist-----Posterior delt

  7. #6
    Slow but Steady ancom41's Avatar
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    if your stuck.. you need to switch things up. I think someone mentioned trying isometrics (throwing like 30lbs over what your max is and doing assisted sets) but try switching up from flat bench to DB press. It cant hurt. Good luck

  8. #7
    AM MMA Fighter crazedwombat's Avatar
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    switch to DBs for awhile and build up the neglected stabilizer muscles..then in a month or 2 come back to it.
    HT: 6'3 / WT: 265lbs 16%BF

    "Somewhere along the line, we seem to have confused comfort with happiness."

    MMA Guru
    - I like girls -

  9. #8
    Cyber Playa AllUp's Avatar
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    Quote Originally Posted by jake6864
    then next week I added the 2.5lbs then again next week the 2.5lbs. It doesn't matter what the guy next to you thinks about those tiny plates they are your best friend in the gym. They allow you to work up slowly.
    Oi, sometimes a few surplus calories and an extra pound or two on the bar is all you need.
    Quote Originally Posted by jake6864
    Work on your entire body to gain strengh in any one movement. You need several musscle groups to complete one simple move.
    AUIU
    <=Real Sword, Fake Glow.
    ---
    Research that s*** up son. <me
    ---
    Gyno Rhino: "I think your cyber-game just sucks."
    ---
    Brawl: "Fill it with rocks , walk up to the sales dude and hit him in the face with it . When he falls down kick him in the neck and say " this stuff is junk "."

    Brawl: "Or grab a bottle bust it on the table and stab him in his neck"

  10. #9
    Cyber Playa AllUp's Avatar
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    Quote Originally Posted by crazedwombat
    switch to DBs for awhile and build up the neglected stabilizer muscles..then in a month or 2 come back to it.
    DB's and cables are key.
    AUIU
    <=Real Sword, Fake Glow.
    ---
    Research that s*** up son. <me
    ---
    Gyno Rhino: "I think your cyber-game just sucks."
    ---
    Brawl: "Fill it with rocks , walk up to the sales dude and hit him in the face with it . When he falls down kick him in the neck and say " this stuff is junk "."

    Brawl: "Or grab a bottle bust it on the table and stab him in his neck"

  11. #10
    En botella whey! Max-Mex's Avatar
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    Quote Originally Posted by dms
    Ive been stuck at 225 for a longgg time now. I can only do it for 1,2 reps and thats it. I get stuck at the bottom of the push. Any suggestions on how i can increase my bench? I have strong triceps, so im thinkin maybe its my delts and maybe shoulders.
    How long is "loonngg"?
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  12. #11
    Senior Member
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    Quote Originally Posted by dms
    Ive been stuck at 225 for a longgg time now. I can only do it for 1,2 reps and thats it. I get stuck at the bottom of the push. Any suggestions on how i can increase my bench? I have strong triceps, so im thinkin maybe its my delts and maybe shoulders.
    I was also stuck at 225x2, and then I switched to flat dumbbell press because I had never tried it before. I started with 55's for 10 and over 2 months I reached 95's for 5 reps. I couldn't move up any more and still get 5 reps, so I went back to bench. I put 225 on the bar and got it 5 times!

    I'm not guaranteeing that this will work the same for you, but you could give it a shot if all else fails. I did 15-20 total reps per workout on flat dumbbell press, and I did it 3x a week.

    Good luck!

  13. #12
    Wannabebig Member
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    ok thanks guys....ill try it out....when i say a long time i mean like 6 months now......i think ill switch to DB for a lil while see how it goes and come back to BB in 2 months...

  14. #13
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    Have you taken a week off in the last 6 months? I would take a week off from doing any weight lifting.. Than make benchpress the first thing you do. This can work.

    I know that every time I have taken a week off I have come back stronger with every exercise. Probably a lot of you natural guys here overwork yourselves.

  15. #14
    Wannabebig Member
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    yeah i took a week off about a month or so ago when i busy with exams....its true i did come back stronger in all my other lifts especially back....but my bench just wont budge....

  16. #15
    Wannabebig Member
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    Six months is a looooooooonnnnnnng time. Do you just keep putting 225 on each workout and hitting a wall? What type of routine are you doing? I also think a lot of lifting has to do with mentality. I worked out with a guy who could never get 315. Then one day his buddy put 315 on the bar, but with different plates not all 45's and told him it was 300. Since he had done 300 before for reps he got under it and repped out 4 like it was light.
    Height: 5'8" Weight 220

    Defeat is not defeat unless accepted as a reality-in your own mind.
    - Bruce Lee

    Adversity cause some men to break; others to break records.
    -William A. Ward

    The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.
    -Vincent T. Lombardi

  17. #16
    Wannabebig Member
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    Monday - Chest/ABS

    Tuesday - OFF

    Wednesday - Back, Traps, Deltoids

    Thursday - OFF

    Friday - Biceps/Triceps

    Saturday - OFF

    Sunday - Legs/Shoulders


    thats my current routine...i might switch it up in a few weeks...any suggestions

  18. #17
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    After you work your chcest, how many days does it feel sore to the touch afterwards?

  19. #18
    Wannabebig Member
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    Quote Originally Posted by dms
    Monday - Chest/ABS

    Tuesday - OFF

    Wednesday - Back, Traps, Deltoids

    Thursday - OFF

    Friday - Biceps/Triceps

    Saturday - OFF

    Sunday - Legs/Shoulders


    thats my current routine...i might switch it up in a few weeks...any suggestions
    Completely off topic, but what do you do for shoulders and what do you do for deltoids?
    As far as routine I meant your chest routine exactly, sets, reps. Sorry I didn't specify. One thing you might want to try is to change the days you work. You have a day off before every workout except your chest. If you are doing a hard shoulder day right before chest, your shoulders are probably still weak and that would help explain getting stuck.
    Height: 5'8" Weight 220

    Defeat is not defeat unless accepted as a reality-in your own mind.
    - Bruce Lee

    Adversity cause some men to break; others to break records.
    -William A. Ward

    The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.
    -Vincent T. Lombardi

  20. #19
    En botella whey! Max-Mex's Avatar
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    Quote Originally Posted by dms
    ok thanks guys....ill try it out....when i say a long time i mean like 6 months now......i think ill switch to DB for a lil while see how it goes and come back to BB in 2 months...

    It seems to me that you might have upped the weight too quickly. Go back down in weight for a bit.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  21. #20
    Wannabebig Member
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    My chest is usually soar for about 1-2 days afterwards

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