need help geting bench up???
- 06-18-2007, 02:35 PM
- 06-18-2007, 08:20 PM
We need some more info than that bud. Stats, routine, years lifting, where your sticking point is, diet...?
06-18-2007, 08:21 PM
06-19-2007, 04:27 PM
06-19-2007, 04:28 PM
06-19-2007, 06:32 PM
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.
06-19-2007, 07:52 PM
06-22-2007, 05:04 PM
06-25-2007, 03:39 PM
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.
07-02-2007, 01:45 PM
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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