Help!!!...im stuck in a rep rut!

  1. New Member
    penn21's Avatar
    Join Date
    Nov 2007
    Posts
    54
    Rep Power
    112
    Level
    7
    Lv. Percent
    6.75%

    Angry Help!!!...im stuck in a rep rut!


    I have been doin a pretty good routine for about 3 months now on my bench press. 1 week i will do 3 sets of 10 with 70% of my max. the next week would be 4 sets of 8 with 80%. then on the last week ill go 5 sets of 5 with 90% of my max "with spotter help on the last to sets". My max improved from 240 to 300 even. However, i can not get past that at all now. I have been stuck at 225x11 for 3 weeks now and can not get past that. Any good bench routines or advice out there to help me slip out of my rut?

    Supp. facts

    WTF Pump pre workout

    IsoPure Protein and cell tech hardcore post workout

  2. New Member
    Schmazz's Avatar
    Stats
    6'3"  212 lbs.
    Join Date
    Oct 2007
    Posts
    109
    Rep Power
    140
    Level
    9
    Lv. Percent
    42.73%

    I'd recommend looking into Westside Barbell style training. I've had great success with it.
  3. NutraPlanet NinjaMonkey Rep
    Steveoph's Avatar
    Stats
    6'0"   lbs.
    Join Date
    Jan 2007
    Posts
    12,524
    Rep Power
    41245
    Level
    67
    Lv. Percent
    41.21%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    The one I've had friends break through plateaus with are negatives. Here's a quick read:
    http://www.bench-press.net/article/b...negatives.html

    There's a bunch of other ones on that site too, but I think negatives can be an awesome way to train if you have reliable spotters.
    •   
       

  4. Registered User
    Big BAMA's Avatar
    Stats
    6'2"  228 lbs.
    Join Date
    Oct 2006
    Posts
    2,409
    Rep Power
    1304
    Level
    35
    Lv. Percent
    9.97%
    Achievements Activity ProPosting Pro

    Anytime I get in a rut I change how I workout around. Like trying a new chest movement or exercise. The other suggestions of different types of training should work also. Good Luck.
  5. New Member
    penn21's Avatar
    Join Date
    Nov 2007
    Posts
    54
    Rep Power
    112
    Level
    7
    Lv. Percent
    6.75%

    I will give em all a try. Thanks for the advice!
  6. New Member
    smoundzou's Avatar
    Stats
    5'11"  210 lbs.
    Join Date
    Jun 2007
    Posts
    62
    Rep Power
    121
    Level
    7
    Lv. Percent
    8.33%

    Here's a few suggestions that may help..

    Take a week off.. and allow your muscles to decondition..
    Micro plates.. instead of jumping in 5lbs.. purchase a couple of 1lbs mircro plates or go to the hardware store and purchase two one pound chains.. use them as micro plates..

    also chains.. are a great tool got building bench stregth..
    Rail benches.. work great as well..

    You may also want to consider that when the bench stalls it's usually not just the pecs.. it's a combo of shoulders and Tri's.. Usally tri's are the culprit.. do some close grip rail presses for a few weeks, from the midway point of the press about 20-25% above your one rep max.. do a press.. deload and then do another in 20-30 seconds for a total of 8-10 reps..

    Quote Originally Posted by penn21 View Post
    I have been doin a pretty good routine for about 3 months now on my bench press. 1 week i will do 3 sets of 10 with 70% of my max. the next week would be 4 sets of 8 with 80%. then on the last week ill go 5 sets of 5 with 90% of my max "with spotter help on the last to sets". My max improved from 240 to 300 even. However, i can not get past that at all now. I have been stuck at 225x11 for 3 weeks now and can not get past that. Any good bench routines or advice out there to help me slip out of my rut?

    Supp. facts

    WTF Pump pre workout

    IsoPure Protein and cell tech hardcore post workout
  

  
 

Similar Forum Threads

  1. Replies: 27
    Last Post: 05-16-2011, 06:00 PM
  2. Stuck in a rut...Need Suggestions/Help
    By kriem07 in forum Bulking
    Replies: 1
    Last Post: 04-25-2008, 09:23 AM
  3. Help!!!...im stuck in a rep rut!
    By penn21 in forum Supplements
    Replies: 3
    Last Post: 11-26-2007, 10:14 AM
  4. HELP - One year post PCT -- Test levels stuck in low 300
    By BigAk in forum Male Anti-Aging Medicine
    Replies: 0
    Last Post: 09-26-2007, 01:26 PM
  5. Help my Fatloss continue, im stuck
    By arbiterdbol in forum Weight Loss
    Replies: 15
    Last Post: 05-19-2006, 02:45 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in