I hit a Platue, and need help - DFWstangs Forums
 
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post #1 of 18 (permalink) Old 04-19-2004, 07:57 PM Thread Starter
 
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I hit a Platue, and need help

Well since last Sept. I've been lifting weighs consistantly, and I've reached a platue on my bench. For my chest I do cable fly's for 3-4 sets 10 reps each, then i got to flat bench and do 4 sets the 1st 3 sets are 10 reps and the last set is around 4-7 reps depending on the day. After that I go do incline dumbbell presses 3-4 sets 10 reps each. then i go do inclines on the machine for 2 sets 10 reps each. and after that I might do some flys to end it, but not all the time.

I do this on Monday and thursday. for about a month I did it once a week and I started to have to drop weight on the bench. I did stop for 12 days in that 7 monthes, but it took a good month to get back up to what I was lifting before I stopped. One last thing i haven't added weight for a good 2- 3 months. What can I do to increase my Bench?


Thanks
Jason
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post #2 of 18 (permalink) Old 04-19-2004, 10:21 PM
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from my understanding just change it up... and more weight less reps and try and get to complete failure by the 8th rep....


change up the lifts you are using for chest.... when you hit that platue slap something different to your body and it will be forced to adapt to the change....
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post #3 of 18 (permalink) Old 04-19-2004, 10:39 PM Thread Starter
 
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I tried doing inclines barbell's first, but when i went to do flat bench I could barely put any weight up. Do you think doing flat bench on a smith machine and going to failer wil help?
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post #4 of 18 (permalink) Old 04-19-2004, 10:42 PM
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just change up your workout for a week or two, it will do the trick. Go to higher reps and less weight or lower rep and high weight.
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post #5 of 18 (permalink) Old 04-19-2004, 11:00 PM Thread Starter
 
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Thanks, I'll try to do more reps with less weightand see what happens in the next few weeks.
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post #6 of 18 (permalink) Old 04-19-2004, 11:34 PM
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2 words..
heavy negatives..
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post #7 of 18 (permalink) Old 04-20-2004, 09:59 AM
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Also remember that the lifting is only half of getting stronger. You also have to be sure tht your body is getting enough of the right nutrients to heal itself and grow. You can push yourself as hard as you want, but you won't get anywhere unless you have enough calories to support growth.
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post #8 of 18 (permalink) Old 04-20-2004, 10:07 AM Thread Starter
 
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I think I'm not getting enough protienj in a day, I'll try eating more and see if that helps along with changing my routine too.


Thanks for the advice, Guys
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post #9 of 18 (permalink) Old 04-20-2004, 10:17 AM
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Is it usually better to lift the flat bench first?
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post #10 of 18 (permalink) Old 04-20-2004, 10:24 AM Thread Starter
 
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Quote:
Originally posted by 5111
Is it usually better to lift the flat bench first?
Do you think I should that before fly's?
I do fly's first to warm up the muscle.
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post #11 of 18 (permalink) Old 04-20-2004, 10:51 AM
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here is my chest routine..

2 warm up sets on bench.. say 135 and then 225.. slow reps.. only do like 10-12 reps.. wake up the muscle..then i do 3 work sets.. either 12-15 reps.. or 6-10 depending on how i feel and how heavy i go... i cant bench real heavy now because of a shoulder injury.. so i stick to 6-12 reps.

after that.. 3 sets of incline dumbell press.

then 3 sets of decline hammer strenght. and 3 sets of pecdec.. and that does it for me.
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post #12 of 18 (permalink) Old 04-20-2004, 11:24 AM
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What's a platue?
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post #13 of 18 (permalink) Old 04-20-2004, 11:40 AM
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Quote:
Originally posted by Doug Hatton
What's a platue?
flat spot.. IE when you get up to a certain weight.. and no matter what you do you cant seem to break through and lift more.
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post #14 of 18 (permalink) Old 04-20-2004, 12:06 PM
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Quote:
Originally posted by Doug Hatton
What's a platue?
It's kinda like a plateau, but not as long.
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post #15 of 18 (permalink) Old 04-20-2004, 12:32 PM
 
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try to dumbells on bench instead fo barbell and go heavy, ive heard this is great for beating a plateau on barbell bench
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post #16 of 18 (permalink) Old 04-22-2004, 03:18 PM
 
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get plenty of rest and bigger triceps
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post #17 of 18 (permalink) Old 04-23-2004, 11:12 PM
 
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Once you've reached a stand-still, try to concentrate on isolating the chest. For example, try doing pushups at a decline by putting your feet on a bench and your hands supported by dumbells on the ground. This isolates the chest and causes it to work in a different way. Also, as someone mentioned earlier, heavy negatives are great for breaking out of a rut. It's a good idea to do both pushing and pulling when doing upper body workouts, especially, so that the muscles contract and relax in different ways
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post #18 of 18 (permalink) Old 04-26-2004, 01:53 AM
 
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you need more variations for your chest. I like using dumb bells for benching. Your muscles do not build up as much as a ammunity, resistance to build, as using a bar. Takes more control. Be sure to increase your weights once a week even if you strain a nutt. Decrease reps one week and go back to normal. I say 6 intense reps instead your normal 10 or so..
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