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Old 04-07-2018, 09:54 PM  
MrGiggity MrGiggity is offline
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All about bench pressing

Anyone on here bench press? I weigh about 195 and have been repping with 190 (8x3). Not sure what my max one rep is. Anyhow I have seemed to plateau around this weight and struggle completing my 8x3 workouts at 195. Any advice on how to get over this plateau?
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Old 04-08-2018, 09:19 AM   #31
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Go do dumbbells for a while. Do incline and decline. Start doing military presses and rows. You need to strengthen your overall shoulder complex and those should help. Don't do flat bench for a while (10 weeks or so), then come back to it. You'll initially be weaker, but you should be able to break past reasonably quickly.

Also, try a suicide grip. I can push a lot harder through my palms than I can with a traditional grip.

But yeah, flat BB bench kinda sucks. Stick with DB for better overall health AND development.
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Old 04-08-2018, 09:21 AM   #32
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Originally Posted by lewdog View Post
Not correct. Exercise variation should be used for avoiding over-use injuries. But if your goal is to get stronger at a specific lift, it benefits to increase frequency of the same lift or a close variation. The carryover of DB bench to BB bench is not as significant as increased volume or frequency of flat BB bench, or similar flat BB variants such as paused or pin presses. If your straight bodybuilding, you might not care about this and it’s not as necessary. But any serious strength athlete will not neglect the very serious neural adaptations of performing increased frequency of the same lift or it’s very close variants.

In simple, how do you get stronger at a specific lift? Do more work with that specific lift. It’s like thinking you’ll get better shooting free throws by only practicing shooting 3 point shots.
Have you ever moved off of an exercise though? I always come back reinvigorated...kind of a 1 step back, 2 forward kind of thing.
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Old 04-08-2018, 09:29 AM   #33
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Old 04-08-2018, 09:30 AM   #34
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Old 04-08-2018, 10:06 AM   #35
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If youre wanting to increase your bench press follow the first workout on this site: https://www.bodybuilding.com/fun/topicoftheweek22.htm

You should get some big gains pretty quickly.
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Old 04-08-2018, 10:51 AM   #36
lewdog lewdog is offline
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Originally Posted by loochy View Post
Have you ever moved off of an exercise though? I always come back reinvigorated...kind of a 1 step back, 2 forward kind of thing.
Sure, after months of grinding the lift.

He says switching exercises every 6 weeks is necessary for strength gains. It’s not.
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Old 04-08-2018, 04:42 PM   #37
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Originally Posted by lewdog View Post
Not correct. Exercise variation should be used for avoiding over-use injuries. But if your goal is to get stronger at a specific lift, it benefits to increase frequency of the same lift or a close variation. The carryover of DB bench to BB bench is not as significant as increased volume or frequency of flat BB bench, or similar flat BB variants such as paused or pin presses. If your straight bodybuilding, you might not care about this and it’s not as necessary. But any serious strength athlete will not neglect the very serious neural adaptations of performing increased frequency of the same lift or it’s very close variants.

In simple, how do you get stronger at a specific lift? Do more work with that specific lift. It’s like thinking you’ll get better shooting free throws by only practicing shooting 3 point shots.
Not the same as 3 pt shooting at all. That is about muscle memory. Lifting is about changing stimuli often to keep your body changing to adapt. I don't know a single person who has been successful getting stronger over time doing the same workout over and over again with no variation.
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Old 04-08-2018, 04:43 PM   #38
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Originally Posted by lewdog View Post
Sure, after months of grinding the lift.

He says switching exercises every 6 weeks is necessary for strength gains. It’s not.
Maybe for a newb its not.
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Old 04-08-2018, 04:50 PM   #39
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Originally Posted by lawrenceRaider View Post
Not the same as 3 pt shooting at all. That is about muscle memory. Lifting is about changing stimuli often to keep your body changing to adapt. I don't know a single person who has been successful getting stronger over time doing the same workout over and over again with no variation.
That's literally the dumbest post I've seen on here in months.

Ask the world's strongest men how often they don't have a deadlifts, squats or bench press in a weekly workout. I never claimed not to change a single exercise, but main lifts should have their presence in any program with accessory work being the changing variable from workout to workout.

Changing exercises often to "shock" your muscles is a huge myth. Wanna get stronger at bench pressing, you are gonna have to bench press fairly frequently. It's pretty simple.
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Old 04-08-2018, 05:57 PM   #40
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Old 04-08-2018, 05:57 PM   #41
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Lewdog of is a twat. He neg stepped me because his pussy hurts at being told he is wrong, and he just flat out is wrong. Your body is a very efficient machine. Introducing new stimuli will help with growth and strength. It is a basic tenet of body building. I never said anything about shocking the system, not even close you dumb gimpy twerp.
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Old 04-08-2018, 05:57 PM   #42
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Quote:
Originally Posted by lawrenceRaider View Post
Not the same as 3 pt shooting at all. That is about muscle memory. Lifting is about changing stimuli often to keep your body changing to adapt. I don't know a single person who has been successful getting stronger over time doing the same workout over and over again with no variation.
The variation comes from changes in weight or rep range
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Old 04-08-2018, 05:59 PM   #43
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The variation comes from changes in weight or rep range
Where did I say anything different? Lew was advocating to do the same thing over and over again.
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Old 04-08-2018, 06:08 PM   #44
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Originally Posted by lawrenceRaider View Post
Where did I say anything different? Lew was advocating to do the same thing over and over again.
Maybe you could expand on your “vary your routine every 6 weeks” comment?

Or maybe you don’t know shit.

Keep complaining about the Neg rep bitch.
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Old 04-08-2018, 06:14 PM   #45
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Originally Posted by lawrenceRaider View Post
Lewdog of is a twat. He neg stepped me because his pussy hurts at being told he is wrong, and he just flat out is wrong. Your body is a very efficient machine. Introducing new stimuli will help with growth and strength. It is a basic tenet of body building. I never said anything about shocking the system, not even close you dumb fu cking sh it.
You’re welcome.
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