Can't Increase My Bench Press

[Óglaigh_na_hÉireann]

I play football (CB) and weigh 172 pounds, currently I bench 185. I want to increase that to 195 by mid-February, but lately, I've had an incredibly difficult time increasing the weight.

I follow the pyramid (you know 8 reps, 6 reps, 6 reps, 4 reps ((some people have their's setup differently) and drink Met-rx.. I cover my triceps, too.. so that's not the problem. I wouldn't be concerned if it weren't for the fact that I've been stuck on 185 for around 2 months and I feel like I'm actually getting weaker and will need to drop back to 180.

So, any advice?

 

[Champion10]

steroids....just kinding



lol you play corner and you can bench more than me

 

[TexasDomer]

Try a different lifting regimen. Sometimes, if you do the same workout over and over, it loses its effectiveness. Can you get with a trainer, even for an consult, at a local gym or YMCA? They might be able to recommend a diifferent workout that challenges the muscles differently, and helps you get stronger.

Also make sure you are giving yourself rest between hard days, and drinking lots of water. Otherwise, you are breaking the muscle down before it has a chance to recover, which is where the strength comes from.

 

[jimoats]

First and foremost, don't neglect the rest of your body. When benching properly, you will feel so many different parts of your body assisting the press when doing it properly - legs, back, triceps.

I tip the scales at 165 and have cleared 295 w/ my next immediate goal of 300, then 3-wheels (315). A routine that I like works around a warm up set and gradual build up to a weight of which I can struggle to get 5 reps - for example, I'm currently on 255. I'll work to comfortably get 3 sets of 5 reps wtih that weight. Once I do that, I'm ready to go onto the next 5 lb increment (260). Another thing I like to do to not get stagnent is do the same with 3 sets of 10 (225). And also, throw in dumbell presses and flies into your workout as well.

Good that you set your goal and...Good luck!

 

[jiggafini19]

I am a former safety, so I needed to get a bit bigger back in the day.

Your pyramid can include more reps....15-12-10.

I did a Dwayne Johnson, AKA The Rock, workout recently.

He does 3-4 sets of 15, but in each set you increase the weight, but the 15 reps remain. It kicked my ass and is a good reason why at 28 years old I still have a 34 inch waist while most of my friends look like science fiction.

Have a spotter, someone to lift with.

 

[absoluteirish59]

Your pyramid can include more reps....15-12-10.

More reps at a lower weight is the key. I coached high school football in NJ for 5 years and i would tell all my kids "lower weight, more repitition". As a senior in high school i increased my max from 275 as a jr. to 340. Everyday i worked out in the summer with 225. Usually 4 sets of 12. Your muscles grow when pushed by slightly tearing. Your muscles get bigger when the tear is regenirated by your body from protein (also extremley important to have a lot of when weight training)and other nutrients. The more your able to move up in weight the bigger your muscles will get. But don't move up weight unless you can sustain the same amount of reps that you could do with a lower weight.