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Maximising Chest gains

ahawk01

ahawk01

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I've been stuck in same rep range 225 at 10 for little over 6 months. I am not looking for anything too crazy. No 400 pound negatives or quarters at 300. Anyone have a great chest workout that's safe, can be done solo, and is around 70 to 85 of max. Id love to be able to hit 245 for 10 which is my goal.
 
Damn 6 months and not even a rep added?
That's rough. Anyways, you probably been training with the same routine/Rep range too long. I would recommend trying the 3-5 Rep range and pause reps. Pause reps are like a cheat code to breaking strength plateaus. Hope this helps
 
John Medows had several great programs out there! I did his mountain dog program and it really helped a lot with my bench strength!
 
I'll check these out. Pause reps sound good too thanks! Someone at my gym recommended chains. I didn't really like it.
 
1. Eat a bit more.
2. Increase the weight on bench press by roughly 10 pounds. You will obviously get less reps. Then Next workout go back to your normal weight and it should feel lighter
 
Have you tried adding in some push-ups and dips to increase your functional strength? It may help.
 
carmaf said:
Have you tried adding in some push-ups and dips to increase your functional strength? It may help.
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Good article, might seem off topic but for the most part building other lifts will increase another especially bench and pull ups.

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