hit the wall on my bench... help please!

[BigJake4arms]

Originally Posted by Sreejesh Nair

Breaking a plateau is always hard. And when it comes to powerlifting, attitude matters the most. I can share a couple of tips that helped me bench all the way upto 425 pounds(bar inclusive). First of all, there is this thing that our coach makes us do. We load the bar with say... 50 pounds more and we push the bar off its supports. its very important that you get a spotter overlook you. Push the bar, lock your elbows, keep your feet firm on the ground and just hold it for a good 20 seconds. The bar will shiver, its normal.... The idea is to keep the bar in that position as long as you can. This can help change your attitude. You will no longer "fear" the weight anymore. Another thing that might help is half-bench pressess. Lie on the floor and bench press. Yes, your arm will not come down beyond a point. Use the floor to bounce the weight off. use weights atleast 10-20% more than your bench press MAX(and incr. it slowly... u can incr. it to upto 80% of your current MAX bench - NOT ON THE SAME DAY). And yea, diet... LOAD UP ON CARBS. Sleep well. And... if you are serious, get yourself a bench shirt. I have to admit that I dont use one, and cant seriously comment on this one. But ask someone who has.... A bench shirt will help you tremendously, from what I hear... And most importantly, be patient. And pray that the current set wont be your last one. :roll:

awesome... thanks dude

[BigJake4arms]

Originally Posted by hackskii

Here is an article my buddy wrote on dual factor training.

This should help ya.

http://www.uk-muscle.co.uk/training-...-training.html

This dude is very smart on routines for strength.

very sweet man... this looks rad!

[JPFuxStick]

"Dual Factor training is extremely effective for intermediate/advanced trainees"


What qualifies as inter/advanced?

[ToughTitty]

Originally Posted by JPFuxStick

"Dual Factor training is extremely effective for intermediate/advanced trainees"


What qualifies as inter/advanced?

for once he has a good question, hack, did your buddy break this down?

[sapasion]

I agree that the only way to increase a max lift is to do max lifts. However, most people cannot max out week in and week out. What some call de-loading is a good idea every other month or so. Admittedly, 80-85% of my sets are 2-5reps but every once in a while some 8-12reps can actually benefit your max.

Also working on bar speed helps a plateau. This can go hand in hand with de-loading. If you're stuck a 325. A couple or three workouts of say 185 for speed reps might be just what the doctor ordered

[Presser]

EAT MORE FOOD AND SLEEP MORE