ExRx.net

Exercise Prescription on the Net
It is currently Thu Apr 24, 2014 10:52 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 10 posts ] 
Author Message
 Post subject: Bench Press Plateau?
PostPosted: Tue Dec 05, 2006 3:10 pm 
Offline
Apprentice
Apprentice

Joined: Tue Dec 20, 2005 4:31 pm
Posts: 127
I'm helping my cousin work out and he's been pretty steady in his progress. He started in September benching 115 5 times. Now he's up to 145 pounds, 3 sets of 10.

However, he's been at this level for a month. All his other lifts are improving (squats, deadlifts, overhead press, etc...) What can I do to get him to improve?


Top
 Profile  
 
 Post subject:
PostPosted: Tue Dec 05, 2006 3:23 pm 
Offline
In Memoriam: TimD
In Memoriam: TimD
User avatar

Joined: Mon Dec 19, 2005 8:04 am
Posts: 3129
Location: Va Beach, Va
Try some form of periodization/cycling. There is a piece on it here on the site under weight training. Here is another take on it
http://jva.ontariostrongman.ca/Periodize.htm
In JV's example, the squat and BP are interchangeable. The lower rep for the MP probably won't work as well.
Tim


Top
 Profile  
 
 Post subject: Re: Bench Press Plateau?
PostPosted: Tue Dec 05, 2006 5:45 pm 
Offline
Exalted Seer
Exalted Seer
User avatar

Joined: Sun Mar 12, 2006 11:20 pm
Posts: 2068
Location: New York City
VoK wrote:
I'm helping my cousin work out and he's been pretty steady in his progress. He started in September benching 115 5 times. Now he's up to 145 pounds, 3 sets of 10.

However, he's been at this level for a month. All his other lifts are improving (squats, deadlifts, overhead press, etc...) What can I do to get him to improve?


Funny how benching is the exercise that people plateau on the most.

But then again, not that many people have ever asked me how much I can squat, deadlift, military press....

PS - the point I was trying to make is that if all of your cousin's lifts except benching have improved, the first thing to do is to check if he's training bench differently than the other lifts. I suspect that he is, since most newbies tend to be bench fixated.


Last edited by Stephen Johnson on Wed Dec 06, 2006 12:49 am, edited 2 times in total.

Top
 Profile  
 
 Post subject:
PostPosted: Tue Dec 05, 2006 7:51 pm 
Offline
Senior Member
Senior Member

Joined: Wed Dec 28, 2005 6:40 am
Posts: 1970
Location: Texas
That's because squats, deadlifts and military presses are hard and very few people actually do them.


Top
 Profile  
 
 Post subject:
PostPosted: Tue Dec 05, 2006 8:42 pm 
Offline
Apprentice
Apprentice

Joined: Mon Dec 04, 2006 7:51 pm
Posts: 104
Location: New Castle, PA
Amen to that, Hoosegow! By the way, this is Keith Rowland. I had to re-register recently, due to problems logging on. If you're not a quadriplegic, please kick yourself in the ass for not squatting or deadlifting.

_________________
Squeeze life until it bleeds.


Last edited by quadfrog on Wed Dec 06, 2006 12:43 am, edited 1 time in total.

Top
 Profile  
 
 Post subject:
PostPosted: Wed Dec 06, 2006 12:13 am 
Offline
Apprentice
Apprentice

Joined: Mon Dec 26, 2005 10:17 pm
Posts: 124
Location: ohio, USA
I have been doing chest dips instead of benching lately...do you think I will plateau on that?


Top
 Profile  
 
 Post subject:
PostPosted: Wed Dec 06, 2006 12:19 am 
Offline
Exalted Seer
Exalted Seer
User avatar

Joined: Sun Mar 12, 2006 11:20 pm
Posts: 2068
Location: New York City
leif3141 wrote:
I have been doing chest dips instead of benching lately...do you think I will plateau on that?


Only if people start asking how much you can chest dip! ;-)


Top
 Profile  
 
 Post subject:
PostPosted: Wed Dec 06, 2006 12:46 am 
Offline
Apprentice
Apprentice

Joined: Mon Dec 04, 2006 7:51 pm
Posts: 104
Location: New Castle, PA
Going real heavy on dips is a great way to tear-up a pec or an RC. Don't get too much stretch by going to low, brother. You'll be pumping something else besides the iron.

_________________
Squeeze life until it bleeds.


Top
 Profile  
 
 Post subject:
PostPosted: Wed Dec 06, 2006 12:48 am 
Offline
Site Admin
Site Admin
User avatar

Joined: Tue Jun 06, 2006 11:40 am
Posts: 3967
I would really need to see the whole program to tell you where things may have gone wrong with the bench press. I would suggest lower reps to gain strength. You don't go real low since he's a beginner, but 6 or so might be better for strength gains. Maybe even vary the load/reps. Just to get used to the feel of heavier weights if nothing else.


Top
 Profile  
 
 Post subject:
PostPosted: Wed Dec 06, 2006 10:36 pm 
Offline
Apprentice
Apprentice

Joined: Mon Dec 26, 2005 10:17 pm
Posts: 124
Location: ohio, USA
quadfrog wrote:
Going real heavy on dips is a great way to tear-up a pec or an RC. Don't get too much stretch by going to low, brother. You'll be pumping something else besides the iron.


Gotcha...I do not go too low, usually so my arms are parallel


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 10 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: Google [Bot], Yahoo [Bot] and 4 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group