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
    John Cena Wannabe.
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    Can't move up in bench

    Hey guys. I am really having a problem increasing what I do on bench. I've been stuck at my current total for 4 months or so. And when I moved up, I did the first set fine no problem, but then I couldnt complete my last two. Can anyone offer me some help and advice? It would be greatly appreciated. Thanks.
    Starting Weight: 135 (January 06)
    Weight Now: 218 (January 08)
    Starting Bench: 100
    Bench Now: 210 x 1
    -----------------------------------------------------------

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  3. #2
    Banned Tofer's Avatar
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    You will have to post your bench routine before anyone can offer real advice.

    A good place to start, though, is by lifting 5x5. Either ramping up the weights, or warming up and lifting a certain weight for 5 sets of 5 reps. If you can get through this without needing assistance, bump it up by 5 lbs the next way and try that. Keep doing this for a while and see if you can make any progress.

    Also, try eating more. That usually helps.

  4. #3
    John Cena Wannabe.
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    My chest workout is as follows.
    Flat Bench Barbell Press-10x,8x,6x
    Incline DB Press-12x,10x,8x
    Flat Bench DB Fly-12x,10x,8x
    Cable Crossover-12x,10x,8x

    I eat like a horse Topher. I dont think its possible for me to eat anymore. Lol.
    Starting Weight: 135 (January 06)
    Weight Now: 218 (January 08)
    Starting Bench: 100
    Bench Now: 210 x 1
    -----------------------------------------------------------

  5. #4
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    best thing i have done when i have been stuck on the bench is move my rep sets up in weight and try my hardest to keep the rep #'s up.

    also look into your form, put an arch in your back and focus on your grip width and where the bar hits you on the chest. also get plenty of sleep.
    Last edited by smokinHawk; 01-09-2007 at 10:38 AM.

  6. #5
    Banned Tofer's Avatar
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    Well if you're lifting with higher reps, you're not going to get stronger as fast as you would if you were lifting with lower reps. I would once again have to recommend using a rep scheme of 5x5.

    Also, that seems like a bit too much work for chest. Your first two exercises are fine, but I would drop the second two and do weighted chest dips instead.

  7. #6
    Senior Member
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    Try Some Isometrics At Your Sticking Point

  8. #7
    Wannabebig Member
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    If you eat like a horse, weigh 190 and plateu at 175, you must be overtraining. Here's a crazy idea, if you want to get stronger on bench, hmmmm, how about.. doing bench?

    Try 5x5 on bench and drop the rest of it. Atleast for a while.

  9. #8
    Unremarkable Questor's Avatar
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    Back down to:

    Barbell bench 5x5
    Dumbbell bench 3x8

    Do this twice a week.

    You're overworking, IMHO.

  10. #9
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    Quote Originally Posted by DiViN View Post
    Here's a crazy idea, if you want to get stronger on bench, hmmmm, how about.. doing bench?
    brilliant, why dont more people think like you. though working motions that you have your sticky point on the bench can help you move it up, you can do other workouts that do this or focus on that part of the bench.

    i would drop all but flat. calbe cross overs and dumbell flys really wond do much for you to gain strength.
    try 3 sets of higher reps 8-10, then 3 sets of lower reps 1-4

  11. #10
    Banned bjohnso's Avatar
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    I'm going to have to go with what several posters above me have said - do fewer sets of lower reps. Like Topher said, 5*5 on flat bench. For me that would be enough, but you can add a couple more sets on different exercises if you want - but dump the isolation movements.

  12. #11
    Senior Member diesel_dan's Avatar
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    Quote Originally Posted by Questor View Post
    Back down to:

    Barbell bench 5x5
    Dumbbell bench 3x8

    Do this twice a week.

    You're overworking, IMHO.
    IMHO doing that twice a week would be overworking.
    Height: 6'
    Weight: 210

  13. #12
    Senior Member BFGUITAR's Avatar
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    5x5

    My bench went up 20 pounds in less than a month

  14. #13
    Unremarkable Questor's Avatar
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    5x5 pwns

    And true that doing both exercies twice a week would be overworking. I was being too flip in my answer.

    I'm currently doing the two exercies I recommended on Monday and then doing one or the other again on Thursday.
    Last edited by Questor; 01-09-2007 at 01:25 PM.

  15. #14
    Eat Chicken Chris686's Avatar
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    Quote Originally Posted by diesel_dan View Post
    IMHO doing that twice a week would be overworking.
    I agree. I basically do what he said once a week and see steady gains on my bench.
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  16. #15
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    Quote Originally Posted by Questor View Post
    Back down to:

    Barbell bench 5x5
    Dumbbell bench 3x8

    Do this twice a week.

    You're overworking, IMHO.
    yeah maybe lower the volume...

  17. #16
    Senior Member Natetaco's Avatar
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    5x5 doesnt just work magic for everyone. I havent made any progress with my 5x5 on bench but squats and deads no problem. Try 5x5 and see if it works for you or 3x3, anything really to switch up what you have, your body is probably just used to the same routine.
    ________________________
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    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  18. #17
    Eat Chicken Chris686's Avatar
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    Quote Originally Posted by Natetaco View Post
    5x5 doesnt just work magic for everyone. I havent made any progress with my 5x5 on bench but squats and deads no problem. Try 5x5 and see if it works for you or 3x3, anything really to switch up what you have, your body is probably just used to the same routine.
    I agree, but it's a hell of a lot better than what he's doing right now.

    If he wants his numbers to go up, he needs to lower the reps.
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  19. #18
    Senior Member Natetaco's Avatar
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    Yeah I second the 5x5, try something like bill starr, worked great for me the first cycle.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  20. #19
    Wannabebig Member Halo100's Avatar
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    Try 5x5
    3x3

    also only increse your bench by 5lbs. dont try to increase weight too much.

    and Google it. There are a thousand articles on how to increase your bench
    CAN'T STOP WON'T STOP




  21. #20
    Senior Member diesel_dan's Avatar
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    Quote Originally Posted by Halo100 View Post
    Try 5x5
    3x3

    also only increse your bench by 5lbs. dont try to increase weight too much.

    and Google it. There are a thousand articles on how to increase your bench
    You can google anything and find a "thousand articles". Not that you said there was, but theres nothing wrong with the fact that he asked the question on a board of people that have vast knowledge of the subject he was inquiring about.

    How would he know what article(s) out of the "thousands" (which would have a great variance on the information given per article) are giving him the correct information? Whereas here, he can more than likely be assured the information he is getting is correct.

    My point is, don't detour people to google when his question can be (and was) answered here. Doing so is most likely setting him down a path to improper training.
    Height: 6'
    Weight: 210

  22. #21
    John Cena Wannabe.
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    So by 5x5 you're meaning do 5 sets of 5 reps right? How could I increase my bench if I don't decrease the reps? And what other work should I do to my chest after I finish my flat bench work?
    Last edited by RabidLifter812; 01-10-2007 at 09:33 AM.
    Starting Weight: 135 (January 06)
    Weight Now: 218 (January 08)
    Starting Bench: 100
    Bench Now: 210 x 1
    -----------------------------------------------------------

  23. #22
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    Quote Originally Posted by RabidLifter812 View Post
    So by 5x5 you're meaning do 5 sets of 5 reps right? How could I increase my bench if I don't decrease the reps? And what other work should I do to my chest after I finish my flat bench work?
    5x5 works by taking your 5 RM and trying to do 5 sets of 5 reps. You won't be able to at first. Lets say you get 5, 5, 5, 4, 3. Next week you try again and you get 5, 5, 5, 5, 4. Then the week after you get all 5x5, add 5 lbs and repeat.

    You could also try wave loading. In your case it would look similar to this (all done in one workout):

    Wave 1:
    8x155, 8x165, 8x175
    Wave 2:
    8x165, 8x175, 8x185

    I haven't done it before, but it supposed to be very effective for gaining strength. Apparently it the decrease in weight throws your CNS off, so the heavier sets actually feel relatively lighter.

  24. #23
    AM MMA Fighter crazedwombat's Avatar
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    just switch from BB to DB for awhile. You'll lift less with the DB until your stabilizers are up to par but once you do and you switch back to BB you'll notice gains again. I plateau'd at 215 a while back and went to DB, once I got my DB to 100/105 I switched back to BB and hit a new 245 PR. I was on the DB 3ish months. I mostly stick to DB now for my bench just because I feel more worked throughout the muscles and stabilizers
    HT: 6'3 / WT: 265lbs 16%BF

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

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  25. #24
    Take Two Ruffian's Avatar
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    Honestly, I dont agree with all that bench press overtraining stuff. I made my best gains on a high volume routine (westside) and am currently on a BP specific routine where Im benching heavy 3 days a week on top of other training. However, everyone gains differently!

    I would try 5X5 for a while to see if that works well for you, also- make sure you are eating enough protein!
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  26. #25
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    Quote Originally Posted by Ruffian View Post
    Honestly, I dont agree with all that bench press overtraining stuff. I made my best gains on a high volume routine (westside) and am currently on a BP specific routine where Im benching heavy 3 days a week on top of other training. However, everyone gains differently!

    I would try 5X5 for a while to see if that works well for you, also- make sure you are eating enough protein!
    Ditto. Once a week worked okay, but 2x a week works much better.

    Different things work for different people. However, 5x5 is a good routine for increasing strength for most people.

    Also, are you a bodybuilder or are you aiming for maximum strength (not to say you can't have both of course)? If your intents are strength only then to get better at bench, focus on flat bench only. Adding in flyes etc will only further tire your chest and extend your recovery time.

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