The Official Gym & Fitness Thread

Have you guys ever had a plateau with bench press?

For me, BP has always been my weakest lift. Every other major lift, OHP, squats, deadlifts, are always increasing steadily. However, my BP sucks. Anyone else have this issue?

 

Jelly. My bp and hr only get low when I'm cutting. I eat too much salt on my bulks and do zero cardio, so it's around 60-70 bpm and my bp is around 110/70. On a cut, it's around 55 bpm and about the same bp. Jelly of your cardio gains lol

Oh yeah. My bench fluctuates depending if I'm cutting or bulking. On a cut, it'll get as low as 275, but when I start bulking, I'm throwing up 315-330 easily. Overall though, my bench press rises about 15 lbs a year.

 

Yeah - You will get plateaus in everything. There are ways to breakthrough. Try the 5x5 or 3x3 method. It is actually a designed workout but you can mix it in with whatever regiment you are doing. Start around 75% of you max and each workout add 5lbs to what you did last time (assuming you got all 5 sets the previous go) 3rep would be heavier, like 90% of your max. I added 15lbs to my bench over 6 weeks doing this. I probably did a poor job explaining. Look up 'Stronglifts 5x5' and work the bench portion into your regiment.

 

Since it's my weakest lift, maybe I need to re-visit my form to make sure nothing is hindering me from progressing. Also, I watched some HodgeTwins videos last night in regards to the same topic. They recommended trying to hit a heavy weight that I could hit for 3 sets of 5, without failure. Once said weight becomes easy, tack on a 2.5 on each side. Then once that weight becomes, "throw a 5 on that bitch!" is what they said. And so on and so on...

I think I may try something like this.

 

Thanks, man. I'll try something like this. I'm tired of my bench being so poor.

 

engage your lats. I just learn that a few months ago and it helped a lot.

 

I would recommend doing some more bicep curls

 

Greatest Hodge Twins advice of all-time:

https://www.youtube.com/watch?v=OsB2wtH24D8

 

Obviously

 

I could definitely see why lats would help in improving bench press. Maybe I was still sore from deadlifts/back from the night before, who knows.. But I have a hard time seeing how more bicep curls would help? I tend to focus more of my time on my main lifts.

 

The noise from your pulsating biceps will give you motivation? Activate your lats, pretend you're shrugging, arch lower back, elbows in to protect your shoulders etc etc.

 

Not sure if srs

 

lol screw you guys! hahaha

 

So how much do you bench? Inb4 350

 

So this is the first time I've ever focused on strength and bulking. Before it was more about over all getting into better shape but now I'm working on getting big. My buddy is running all the work outs. We're usually in the gym for an hour to hour and a half. He's having its focus on specific muscle groups for each day. First day was chest shoulders and triceps. Yesterday was back bi's and core. Today is rest day. Tomorrow idk but Saturday is legs. Maybe its because I've never been going for bigger as my goal but I feel like it should be upper one day legs the next rest then upper body and legs the next day. Am I wrong? Granted we're doing 4 to 5 work outs for each specific muscle group and I am currently struggling just to out on jackets or backpacks because my arms don't want to work anymore but I don't want to get bigger up top and have chicken legs. Is one day a week enough for legs? Any advice? Thanks guys

 

I'd rather not say

 

I don't really like the whole targeting muscle groups for each day.. I prefer the latter as you mentioned, upper then lower, upper then lower.