Pleatued on Bench?

[worldknown]

Ive only been working out for a few months i currently weigh 160, i can max bench around 185 i know its pretty weak but i can only do like 155 with reps and im getting kidna pissed off becuase ever since ive been off my creatine cycle my weight has barely gone up on my bench? Maybe its becuase i dont eat enough protein or whatever but maybe i reahced my genetic boundary (i doubt that though because i seem ot have good genetics the way i look) thanks. If anyone can give me some help on how i could increase the weight on my bench or help it go up and what to do thanks!

 

[jcp2]

You are so far from your genetic boundary it isn't even funny. Throw your routine up here and I am sure you will get some help.

 

[THEDENTIST]

post your stats - worldknown

 

[DADAWG]

welcome to the board bro . tell us your routine ,where your sticking point is in the bench and your bench style [ hand placement , feet placement , arch/no arch ,shoulders pulled back or not . etc. also thie is important HOW OFTEN DO YOU MAXX OUT?

 

[worldknown]

i rarely ever max out, once a month maybe if that. Also i actaully am pretty fucking lean for how longi have been working out and from what i eat and shit, i need to start a diet soon, but if i flex my abs i have a 8 pack and im pretty tone, just i cant add mass easily. Maybe i can post a picture but im 5'10, 160lbs, like i said i usually will do 185 of negatives to help me but it doesnt, i can do 155 with reps. I arch my back, i put my hands al ittle more than shoulder with apart (where that little line thing is, is where my pinky is) and i never really do anything about my feet. My pecs are sore but i can never really get the weight up there. Im thinking maybe i need more protein cause i barely intake any only during post workout. Also i have a feeling that im sore but when im sore im like only getting more cut not bigger. Thanks for all the help

Oh yeh heres my workout schedule:
everday i do cardio right wh en i wake up for 40 minute on bike
monday - chest and bi's
tuesday - back and tri's
wednesday - trapz and shoulders
thursday - legs
friday - bi's and tris

and i do abs like once every week, maybe more if i have time.
thanks for any help bros!

 

[DADAWG]

first dont do negatives all the time . when you miss a attempt on bench does it stick off the chest , in the middle or lockout

 

[condor86]

hi Dawg-

I have been reading this thread and want to hear your thoughts on where the 'sticking' point is. When i have trouble it is at the middle of the press- what does this mean? Thank you 'condor86'

 

[DADAWG]

condor it can be a couple of things . it may actually be a weak point in the middle usually caused by the triceps not firing soon enough . but believe it or not the problem is usually not enough speed off the bottom

 

[condor86]

When you say speeed you are not talking about bounce are you? I have been doing very controlled bench- ie, down slow until i am about 2.5 inches away from my chest, sometimes 3 inches away, and then i press upward. No arching of the back, feet are wide on the ground. Should i go down further? Should i go down faster? Or just try to explode on the way up? Oh, i also dont go into lockout. This method was taught to me from a decent size guy who seemed to know what he was doing, so i have just stuck with it. I used to bounce the freakin bar off my chest and use it for momentum!

 

[DADAWG]

When you say speeed you are not talking about bounce are you? I have been doing very controlled bench- ie, down slow until i am about 2.5 inches away from my chest, sometimes 3 inches away, and then i press upward. No arching of the back, feet are wide on the ground. Should i go down further? Should i go down faster? Or just try to explode on the way up? Oh, i also dont go into lockout. This method was taught to me from a decent size guy who seemed to know what he was doing, so i have just stuck with it. I used to bounce the freakin bar off my chest and use it for momentum!

about the only thing your doing right is not bouncing the weight , you should touch the bar to your chest . when you maxx bring the bar down a little faster but remain in control of the weight . and i dont have any idea why someone told you not to lock out . your not coming all the way down and your not going all the way up
feet wide and completely still is good , no fidgeting around . when maxxing out arch your back , notice i didnt say raise your ass of the bench thats not the same thing .

 

[worldknown]

help anyone?
/bump

 

[condor86]

ay carumba! Okay, the reasoning behind the no lock out was to keep the resistance on your muscles, instead of relaxing...and i guess i bought into it. How about when you are not maxxing? anything change? I guess i have to re-evaluate my lifting strategy!

 

[westnile]

Worldknown,

It seems very clear to me that diet is your main issue. You do cardio, and also eat very little protein. That is not favorable for gaining strength or mass. Find out your maintainence calorie requirments, then eat over that. Fill your diet with as much protein as you can. Then you will see results.

 

[DADAWG]

i rarely ever max out, once a month maybe if that. Also i actaully am pretty fucking lean for how longi have been working out and from what i eat and shit, i need to start a diet soon, but if i flex my abs i have a 8 pack and im pretty tone, just i cant add mass easily. Maybe i can post a picture but im 5'10, 160lbs, like i said i usually will do 185 of negatives to help me but it doesnt, i can do 155 with reps. I arch my back, i put my hands al ittle more than shoulder with apart (where that little line thing is, is where my pinky is) and i never really do anything about my feet. My pecs are sore but i can never really get the weight up there. Im thinking maybe i need more protein cause i barely intake any only during post workout. Also i have a feeling that im sore but when im sore im like only getting more cut not bigger. Thanks for all the help

Oh yeh heres my workout schedule:
everday i do cardio right wh en i wake up for 40 minute on bike
monday - chest and bi's
tuesday - back and tri's
wednesday - trapz and shoulders
thursday - legs
friday - bi's and tris

and i do abs like once every week, maybe more if i have time.
thanks for any help bros!

better late than never lol . your training your bench muscles to much . your triceps are getting worked on monday with bench , tuesday is tricep day and thursday with shoulders especially if you do any overhead presses of any kind then you do another tri workout friday , thats 4 days out of 5 . thats to much .shoulders are also getting hit on bench day, shoulder day and if on tricep day your doing any pressing work for the tris and you should ,there getting hit some there too . more isnt always better
try monday chest , tuesday back and traps ,wednesday legs, thursday shoulders and tris , friday biceps and abs

 

[In-Human]

worldknown, Just keep pluging away with perfect form, never give up form for weight.

And always remember, "that food is the most anabolic thing out there" you must lift big and eat big to get big...

 

[worldknown]

well i rarely if ever do bi's and tri's on friday or on the same day, so i should edit that out, but i dont see how that is overtraining, i just think i need a better diet.

 

[DADAWG]

well i rarely if ever do bi's and tri's on friday or on the same day, so i should edit that out, but i dont see how that is overtraining, i just think i need a better diet.

your doing triceps 3-4 times a week but if you think thats not to much for you go for it .

 

[rubberduckyo]

While mah brotha's attention is on this thread I have a question on form.

I used to always plant my feet on the floor for bench but found I arched my back when approaching failure.

I switched to pulling my knees back and keeping my feet side by side ON the bench. Corrected my "arching problem" and my strength went up.

Thoughts? Is this just a bandaid on a form problem?

 

[In-Human]

worldknown, You would be surprised at what a day off will do for your body, you grow out of the gym not in the gym.

I train 3 times a week and I do each bodypart 2 times every 8 days, I do 5 exercises per workout not bodypart but workout and 15 exercises per week.

I go with the heaviest weight I can handle and the best form of course doing rest/paused worksets with statics and Extreme Stretching.

I try to get the most out of each workset, total positive and negative failure for one workset per bodypart.

I have gained 24 lbs of mass in 5 months on this program...

 

[DADAWG]

While mah brotha's attention is on this thread I have a question on form.

I used to always plant my feet on the floor for bench but found I arched my back when approaching failure.

I switched to pulling my knees back and keeping my feet side by side ON the bench. Corrected my "arching problem" and my strength went up.

Thoughts? Is this just a bandaid on a form problem?

if you man picking your butt up by arching your back you can put your feet farther out in front of you on the floor before you start so that when you drive with your legs [ i do ] you dont have enough travel to come off the bench . if you mean a arch i always arch my back but my butt stays planted