Bench Press Plateau?

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VoK
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Bench Press Plateau?

Post by VoK » Tue Dec 05, 2006 3:10 pm

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?

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TimD
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Post by TimD » Tue Dec 05, 2006 3:23 pm

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.
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Stephen Johnson
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Re: Bench Press Plateau?

Post by Stephen Johnson » Tue Dec 05, 2006 5:45 pm

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.

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Post by hoosegow » Tue Dec 05, 2006 7:51 pm

That's because squats, deadlifts and military presses are hard and very few people actually do them.

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Post by quadfrog » Tue Dec 05, 2006 8:42 pm

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.
Last edited by quadfrog on Wed Dec 06, 2006 12:43 am, edited 1 time in total.
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Post by leif3141 » Wed Dec 06, 2006 12:13 am

I have been doing chest dips instead of benching lately...do you think I will plateau on that?

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Post by Stephen Johnson » Wed Dec 06, 2006 12:19 am

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! ;-)

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Post by quadfrog » Wed Dec 06, 2006 12:46 am

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.
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Post by Ironman » Wed Dec 06, 2006 12:48 am

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.

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Post by leif3141 » Wed Dec 06, 2006 10:36 pm

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

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