Quote: (06-05-2012 09:01 PM)Snowman Wrote:
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Benchpress 155 #( 5 x 3), 165 # (1-3 reps), 175 # (1 Rep Max) and shit I am stuck here for like 3 months , I have tried takin almost 2-3 weeks off, come back and I had to start at 135 got back to my max and am stuck again.
Don't take 2-3 weeks off completely. Muscles only grow if they are being used. Period. The most of a break I would suggest is one week, which isn't much of a break, simply because you don't want to over work you're muscles, then you start to have problems. After about one week every week you don't lift your muscles lose 5-10 pounds of your bench max. Which as you have already explained makes you start back at 135. The trick is to balance rest with work and find that happy medium of effective growth. I believe that a person's growth is unique. Obviously when you look at children it's not hard to see. So its best that you do what's in your body's best intrest to grow. So, instead of taking extended periods off. Switch up you're routine. Everyone who's lifted a dumbell knows what P90X is and they're selling pitch, muscle confusion. So switch up you're routine a bit and keep you're muscles growing. Do some other lifts to grow your chest other than bench. Try dumbell bench, or jammer press, mix your routine up every time you start to slow down and see what happens.
However you're already plateaued. So I strongly suggest to do what my coach once told me. Pushups. Easy up on the bench, and focus on pushups. They increase you're core, which alone can increase your max by 20 pounds. They build muscles that are crucial for bench such as tris, delts, and pecs. And if you haven't already been doing so I'd pause the benching, and find a complete 30-45 min pushup workout. Preferably something that incorporates various types like wide, diamond, ect. At the very least 100 a day, but try to raise that number up by 25-50 every week. Then by the 3 weeks that you normally would've taken off to let you're muscles build, your upper body would have started transforming to the new routine (#muscle confusion). And in three week of doing this every day I guarentee those muscles would've have more endurance, more explosion, and be overall more attractive.
I also recommend pullups and chinups, they're a pain in the ass but they're amazing at building you're body.
I think that a serious problem most lifters have today is that they completely underestimate the gains you get from lifting your body weight. I don't know what it is about it. But it works. The strongest upper body lifter I know built his strength on pushups. He got to a point where he does 1000 a day. He weighs 163 pounds and benches 385.
Some good advice here. Not as much a fan of the higher volume push ups...but I do agree with you. A top coach Alwyn Cosgrove once said that he never even thinks about putting a guy on a bench press until he has maximized his push up work. He said nobody gets on the bench until they can do 30 push ups, with their feet elevated on a bench, and a 25 lb plate resting on the top of their back.
You can use a weight vest or chains if you don't have somebody to put the plate on your back.
Has anybody here tried push ups on rings, TRX, or Jungle Gym XT straps? My favorite freakin exercise. OP, or most others....you'll struggle to do 5 reps, and they make you feel bad ass. Two days later, and the feeling of tightness and DOMS (delayed onset muscle soreness) and you'll be sold. Gents....please just try them once.
Anyone back me up on this?