need help geting bench up???

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    swanee609's Avatar
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    need help geting bench up???


    my bench press will just not go up im stuck at 225 for my max.plz post

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    MakaveliThaDon's Avatar
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    We need some more info than that bud. Stats, routine, years lifting, where your sticking point is, diet...?
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    Also if you could post some on your technique....poor technique can decrease your max like crazy
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    Quote Originally Posted by MakaveliThaDon View Post
    We need some more info than that bud. Stats, routine, years lifting, where your sticking point is, diet...?
    i started lifitn in june 2006 i bench 3 days a week mon wed fri
    i also throw in db bench and decline and incline all that..that help? and so far have not takin any supps
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    Quote Originally Posted by Chemist2234 View Post
    Also if you could post some on your technique....poor technique can decrease your max like crazy
    i will post pics of grip and elbow position
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    Im no expert and my bench is pretty bad as well, but 3 days a week is overkill. Bench heavy once a week and spend another day with accessory lifts.
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    3 days a week...= not enough recovery time
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    so 2times a week?
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    3 times a week is fine, it depends on overall volume, how many sets for chest are you doing total in one week?
    Have you taken a week off since you started lifting?
    Out of incline, decline flat, db and bb what are you doing most and what are you doing least?

    Anyway, I suggest about 9 sets of bench all up for the total week, dont goto failure.
    If you havent, take a week off.
    whatever your doing most and least swap it around, I would favour DB over BB maybe try decline and slight incline and stick with those 2.
    If you think its your triceps holding you back start doing decline skullcrushers.
    Also check out testosterone nation's articles on benching, theres a wealth of infomation there on improving your bench.
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    And then there's Doggcrapp's ideas on training principals. He has a secton on IntenseMuscle.com Would linky it for you but cant yet.

    Change up your routine and throw some confussion in there for the muscles to bound past the plateau. More recovery time might not hurt either - saw a big difference when I went to a 2on/1off schedule with 3 seperat routines.

    Also the T-Nation article is great and I think someone dug up an old post about it on this section of the forums -- maybe 1 or 2 threads above this one...
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