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

It’s 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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    Help.... Stuck on bench

    Hey all

    it as come to the point where i am gettin proper pi$*%d of with my chest, all other body parts are fine, but when it comes to doin my chest i just cant seem to get passed the weight i am on. if i try and add weight on i just cant get passed 2 reps or so. at the mo i am lifting 30kg on each side (about 180lb including bar) but if i add weight on i fail straight away.

    i cant make my mind up whether this is a physical platue or mental block.

    ahve any of you men been in this situation? if so how the hell did u get passed your sticking point.

    Cheers all
    Last edited by j-dearden; 03-20-2007 at 08:20 AM.

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  3. #2
    Banned bjohnso's Avatar
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    1) Are you eating enough to gain weight?

    2) Are you retracting your shoulder blades?

    3) How much weight are you trying to add when you say you can only get 2 reps?

    4) How often do you work to failure?

    5) What is your rep range?

    6) Post your entire routine

  4. #3
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    1) Are you eating enough to gain weight?

    Yeh i am definatly eating enough

    2) Are you retracting your shoulder blades?

    Maybe this could be the reason?

    3) How much weight are you trying to add when you say you can only get 2 reps?

    Small increments... usauly 2.5kg - 5kg plates

    4) How often do you work to failure?

    on chest most of the time.

    5) What is your rep range?

    usualy around 6 -8 but i like to change this from time to time to 8 - 12


    6) Post your entire routine

    My current routine is as foolows

    DAY 1

    Chest

    Incline bench - 1 warm up set 3 working sets 6 - 8 reps
    flat dumbell - 3 x 6 - 8 (some times go for 10 - 12)
    incline fly - 3 x 8 - 12
    crossover - 3 x 8 - 12

    Biceps

    dumbell curl - 3 x 6 -8
    barbell curl (wide grip) 3 x 6 - 8
    hammer 3 - 6 - 10

    finish on a isolated move usualy concentration curl, main purpose is for the pump on this. 2 x 10 - 12

    DAY 2

    Legs

    squat 3 x 6 - 8
    leg press 3 x 6 - 8
    extension 3 x 8 -12
    ham curl 3 x 8 - 12

    calfs

    standing 3 x 15, 20, 25
    seated 3 x 10, 15, 20

    DAY 3

    Shoulders

    Superset lat raises - uprifght row

    Lat raises 3 x 6 - 10 (no rest)
    up right row 3 x 6 - 10 (1 min rest)

    Dumbell press 3 x 6 - 8

    rear delt raises 3 x 8 - 12

    Triceps

    Dips 3 x failure (mainly get blood flowing to them before close grip)
    close grip 3 x 6 - 8
    scull crusher 3 x 6 - 8
    press down 3 x 6- 8

    like biceps finish of on isolation usualy reverse push down - 2 x 8 - 12

    DAY 4

    Back

    Deadlift 3 x 4 - 8
    pull up 3 - failure
    bent over row 3 x 6 - 8
    one arm row 3 x 8 - 12
    lat pull down 3 x 8 - 12

    These are not in consecutive days, i train 4 days a week and 3 days off
    Last edited by j-dearden; 03-20-2007 at 08:47 AM.

  5. #4
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    One of your problems is in your rep range...8-12 on bench is never an option..
    That's basically a rep range when training for stamina...

    6-8 Is good I suppose but if your on a plateau try 5 x 5 work for a while...you should be able to break it...

    Another problem is your over training, by far... Spend three days a week in the gym and 4 days out...Plus a lot of the exercises your doing are trivial..

    One exercise thats really helps my bench is the Dumbbell Shoulder Press...Since when benching your utilizing a lot of your deltoids.

  6. #5
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    Thing is i cant rely find a reasonable split to train 3 days a week. I like to train back and legs on there own since i like to use all i have on these since there are a few big moves in them.

    another thing i have noticed wen benching is my triceps tire very quickly (this could be due to the rep range 8 - 12). but when i train my triceps directly they dont. it feels like the top part, i supose this could be the shoulders that need strengthing and not the triceps.
    Last edited by j-dearden; 03-20-2007 at 09:06 AM.

  7. #6
    shot a man in reno Mik's Avatar
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    Quote Originally Posted by Auddasea View Post
    One of your problems is in your rep range...8-12 on bench is never an option..


  8. #7
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    i wouldnt say he is overtrained.
    seems to have a decent amount of rest between muscle groups.

    one thing though if your worried about your chest your workouts arnt designed well to boost your chest.

    Id suggest start out your chest exersizes with flat barbel bench, you doing incline will work your shoulders and have then take over the movement.
    mabye do 1 or two sets with decline after then flat, then do some incline if your still in the mood, i think cable work on the chest is worthless, but thats just me.

    i have built a huge chest just by doing flat bench pressing with a barbell in the 10 set range and have move up with heavy weights doing some low rep sets after 3-5 sets of 10 reps.
    so my advice would be to try just doing flat and maybe decline bench for a while and see if that helps build your chest.

  9. #8
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    Sounds like it has to do with the weight load on your shoulders...Might want to start doing some co operative exercises...

    And as far as training, most of your growth comes when your out of the gym...training that much can bring your immune system down, and can actually be catabolic to your muscles if the sufficient amount of catalysts used to build muscle mass inst being replenished as fast as your using it

    And to mik, yeah I guess you can train 8-12 on bench lol...
    It's just not something id personally advocate for trying to enhance muscle mass and strength...Maybe for being cut and trying to forge stamina

  10. #9
    Bugreus
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    Plateaus are usually indicative of overtraining. I would take a week off and then get back to lifting. Eliminate a chest exercise from your list (4 is too much) and mix in flat bb, incline db etc. I agree with changing to a 5x5.

    On a side note, it looks like you're overkilling almost every body part, which would make sense that your overtrained. Oh and btw, an isolation exercise is an exercise where only that muscle is being worked ex. any curl, skull crushers, tri pulldown, leg extensions etc.
    20 yrs. old
    5'10"
    162lbs. -- 180 lbs.

    Max:
    Bench - 210 -- 245
    Squat - 250 -- 240 ATF
    Deadlift- 180 (just started these) -- 300 (yay)


  11. #10
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    SmokinHawk...If his problem is in his shoulders (which it sounds like) shouldn't he be doing incline bench presses? Correct me if I'm wrong, I'm just curious seeing as how your a vet and would probably know better than me lol

  12. #11
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    Quote Originally Posted by Auddasea View Post
    Sounds like it has to do with the weight load on your shoulders...Might want to start doing some co operative exercises...
    What do you mean by co-operative exercise?

    Thanks for the advice much appriciated

  13. #12
    shot a man in reno Mik's Avatar
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    And to mik, yeah I guess you can train 8-12 on bench lol...
    It's just not something id personally advocate for trying to enhance muscle mass and strength...Maybe for being cut and trying to forge stamina
    __________________
    Flat Bench: 135 x 8
    Flat Bench New: 145 x 8


    So are you cutting then?

  14. #13
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    Lot of advice comin here... i like

    The reason i do incline first is im trying to dvelop the top part of my chest so i want to be fresh on this, but maybe a good idea would be too do flat barbell and concentarte on 5 x5?

  15. #14
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    Well in bench your utilizing more than just your pecs and triceps ...
    Your using your deltoids, some of your back and your leg muscles (if done properly) to drive your feet into the ground to keep stable.. but I dont think you will have a problem with your legs lol..

    If I was you I would start doing shoulder work.. Incline bench presses, Dumbbell shoulder presses etc etc...Maybe even some pull ups to be honest..

    A co-operative exercise is a exercise that doesn't directly hit the muscles needed for the exercise but hits the ones that are co-operating with the main muscles used

  16. #15
    shot a man in reno Mik's Avatar
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    Quote Originally Posted by j-dearden View Post
    Lot of advice comin here... i like

    The reason i do incline first is im trying to dvelop the top part of my chest so i want to be fresh on this, but maybe a good idea would be too do flat barbell and concentarte on 5 x5?
    You can't develop a part of your chest. Make your whole chest bigger. Try doing some lower rep work and see how that works.

  17. #16
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    No@ mik, I was training to 8 reps for bench and was getting absolutely no where...
    But after the last month of working to 6 reps of failure I've pushed my bench from 145 x 8 to 175 x 8...

    Which Im very happy about...So i was just giving advice from my own experience

  18. #17
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    My shoulder routine looks fine then? just try and concentrate on upping the weight on dumbell shoulder press, and alter my chest routine to somethiong like:-

    Flat barbell bench 5 x 5
    incline (any ideas)
    incline fly (any ideas)

    ?

  19. #18
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    Mik, there are three muscles that make up your pectorals lol...
    I know this is a widely diverse argument but if you do more incline than flat you will have bigger pecs, if you do more flat than incline you will have more shapely pecs and so on...

  20. #19
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    Flat barbell bench 5 x 5
    Incline Bench 2 x 6- 8
    Incline fly 2 x 6 - 8

    I don't know if I'd suggest doing these on the same day though...bit of a overload...your arms would be dead after that

  21. #20
    shot a man in reno Mik's Avatar
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    Quote Originally Posted by Auddasea View Post
    Mik, there are three muscles that make up your pectorals lol...
    I know this is a widely diverse argument but if you do more incline than flat you will have bigger pecs, if you do more flat than incline you will have more shapely pecs and so on...
    check this thread out http://64.191.89.25/showthread.php?t=76817

  22. #21
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    Quote Originally Posted by Auddasea View Post
    Flat barbell bench 5 x 5
    Incline Bench 2 x 6- 8
    Incline fly 2 x 6 - 8

    I don't know if I'd suggest doing these on the same day though...bit of a overload...your arms would be dead after that
    If i split this up wont i be over training them? chest twice a week seems abit much.

  23. #22
    shot a man in reno Mik's Avatar
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    Quote Originally Posted by Auddasea View Post
    No@ mik, I was training to 8 reps for bench and was getting absolutely no where...
    But after the last month of working to 6 reps of failure I've pushed my bench from 145 x 8 to 175 x 8...

    Which Im very happy about...So i was just giving advice from my own experience
    My point was you made it sound like nobody should be doing bench in the 8-12 rep range. I too respond better with lower reps and volume but that was a generalization IMO.

  24. #23
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    You say your eating enough? Well how much are you eating? Whats your maintence and how far over it are you?
    Nick V

  25. #24
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    I've read both sides of this long debated argument and have came to the conclusion personally that it depends on the person. I remember when I only use to do flat bench and had very cut pecs but they refused to bulge out, and than I hit the incline bench and they started to actually look like they were experiencing hypertrophy. On a biological stand point it is a fact your pectorals are made up of 3 different muscles but like I said...I'm advocating my own opinions and experiences

  26. #25
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    No chest twice a week inst to much..
    In WBB1 it suggests doing bench two times a week, one wide gripped and one close grip...If you throw in the bench or fly on your last training day...It wont be a problem...Maybe on a leg day..than rest for 3 days...

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