I'm having big time frustration in the gym because of a chest plateau I just can't break... I have been benching the same wieght for about 3 weeks and its starting to take its toll on my morale. I have been on creatine for about a month and it is not helping at all. My sets are pyramided, 3 sets, from 8 to 4 reps. I cannot seem to break the last set... can only get like 2 and a half reps out of the last set for three weeks!! what can i do to rifle through this weight and get over this plateau?

Here's a 4 week routine that worked me through my last plateau. Strait from "Men's Health"...

Start at 1/2 your max and bench 5 reps... then increase weight... 5 more reps... keep increasing the weight until you can't squeeze in any more reps, then go back down in weight. 5 reps, lower weight, rinse and repeat. You shouldn't rest longer then 30 seconds in between sets and at the end (on your lightest weights) you should barley be able to squeeze out those 5 reps too.

This routine is designed to spark new muscle growth and push you through that plateau.

http://www.gixxer.com/forums/images/graemlins/cheers.gif

Sounds like you might be doing too high of a weight to start. Might want to back off on that and focus on a weight that will build your endurance. Also, what else are you doing for chest?

What other Exercises are you doing with your Chest? Have you been doing the same routine for a long period of time?

If you have been working out for awhile, your gains will be slower than when you started, don't expect to up your weights by 5 lbs every week.

flat bench is usually my first exercise, then i go on to incline dums or decline dums (depending on the week), I usually finish things off with a couple sets of flys, either cable or dums.... I have been working out for a while and using the same routine for a bit too long... Maybe i will change things up
a bit... any suggestions on things to do? should i alter reps, exercises or sets or all of the above...

I would definately switch up your routine. I alternate between barbells and dumbells every chest workout. One week I do flat bench and incline bench with barbells the next week with dumbells. I feel like dumbells make me much stronger than anything because its easier for me to really squeeze my pecs at the top of each rep and you are required to use stabilizer muscles to balance the weight. Also dumbells don't allow you to compensate for your weaker side like a barbell would. I also do a lot of weighted dips to increase strength in both my pecs and tri's.

well if you have been lifting for awhile, you might want to look at Supersetting your back and Chest, Change things up each week, by switching which Exercise you do first, and switch between Dumbells and Barbells. Incline and Decline (sounds like you where doing that)

Suppersetting helped me shock my body when I use to lift fairly heavy, I would do them for about a month to 6 weeks, and then go back to my normal Split and usually felt Stronger

Well,there are quite a few things you can do.First of all,how have you been eating?And assuming everything else is conducive to training properly(rest,not-overtraining,etc.)...

Secondly I will suggest any of the following:
-Pre-exhaust your chest by doing all your other chest excersises before you bench.This will bring your weight down,but still strive for the same.
-Only flat bench every other workout
-Do single rep,max out sets(start at 85% of your max,and go up from there after warming up) for 3-4 weeks on flat bench,do them first and then continue w/ your regular chest routine.Do no other flat benching during this period.
_Last,but not least,have a powerlifter/heavy bencher in your gym look at your form.Beleive it or not,this can be all you need.I was actually close-gripping(335lbs) more then I was flat benching a few years back I swallowed my pride and asked a good friend of mine to watch my form.He immediatley pointed out what i was doing wrong.Well,sure enough within 6 weeks I was no longer stuck at 315,I maxed out at 405lbs.

What worked for me when I was at a plateau was supersetting my Flat and Incline with flyes. One set was Barbell or Dumbbell press right into flyes.

For my shouldders I did seated side raise, seated front raise, bent over raises all in one set (it worked good and defined my sholder's or should I say delts).

Did it for about three weeks.

You might want to work on your tris and rotator cuff muscles more too.

oldgixxer said:
Well,there are quite a few things you can do.First of all,how have you been eating?And assuming everything else is conducive to training properly(rest,not-overtraining,etc.)...

Secondly I will suggest any of the following:
-Pre-exhaust your chest by doing all your other chest excersises before you bench.This will bring your weight down,but still strive for the same.
-Only flat bench every other workout
-Do single rep,max out sets(start at 85% of your max,and go up from there after warming up) for 3-4 weeks on flat bench,do them first and then continue w/ your regular chest routine.Do no other flat benching during this period.
_Last,but not least,have a powerlifter/heavy bencher in your gym look at your form.Beleive it or not,this can be all you need.I was actually close-gripping(335lbs) more then I was flat benching a few years back I swallowed my pride and asked a good friend of mine to watch my form.He immediatley pointed out what i was doing wrong.Well,sure enough within 6 weeks I was no longer stuck at 315,I maxed out at 405lbs.



I have been reading about proper benching form and noticing that i am bringing the bar down above my nipples which is working my shoulders more than my chest. I think that in combination with all of the other things said here is right on... damn i have a lot of things to fix.. thanks guys i will report back with some results...

try taking a week off and resting?

On a different note, you said that you have been on Creatine for 4 weeks and it has not helped. How have you been taking it? For instance, have you been taking it with juice, water, etc? When do you take it? What doses do you take?

Ricerockt said:
On a different note, you said that you have been on Creatine for 4 weeks and it has not helped. How have you been taking it? For instance, have you been taking it with juice, water, etc? When do you take it? What doses do you take?




I have been taking cell-tech for four weeks. if you're not familiar with it 1 serving has 10grams of creatine mixed with a ton of transport sugars (75g) and alpha lipoic acid. I loaded it for five days (2 servings) and now taking 1 serving after workouts. The only thing that it has really done is put on water weight

I used to buy the Creatine powder, and take it 3x's a Day (with Water) You Will want to Drink ALOT of water when you are taking it, and I always Followed the advice to do a Loading phase.

I found that in the first 2-3 Weeks I didn't see much, but usually around the 3rd to 4th week all my weights would start to jump up, i would always see very noticable Gains in Strength, and most importantly in Recovery. I don't think i ever tried Cell-tech, but a buddy did, and he seen some nice Gains as well.

[b]JustLookin said:
The only thing that it has really done is put on water weight



Thats what happened to me.. I took it with grape kool aid,
It just bloated me!!!

I'm with Moss. I usually seen significant strength gains in the 3rd to 4th week with the recommended doses. You may want to try using the creatine in combination with a bench program. I have had good luck with it, usually seeing 5-10% gains in 1 rep max bench, and have been using this method for about the last 5 years.

IT BLOATED YOU CAUSE YOUR DIRNKING 75 GRAMS OF SUGAR...its making you fat..thats like eating 75 extra carbs...i dont even think i eat more then 15 grams of sugar all day

Ya cell tech isnt the best choice out there.. Not even a very good choice at all IMO..

One suggestiong is dips.. I do weighted dips and I would be willing to bet that it would help you out..
olly