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[MRH285]

I am having a lot of problems with building pectoral muscle and I feel I may have plateaued. The most that I could ever bench (flat bench) was 285 and I was only able to put it up on my own 1 time. But now and for like the past month I have been stuck at 275 and I can only put that up about 3 good times. It's really really starting to piss me off because the guy that I workout with maxed at 385. We do the same exercises and he's over me by 100+ lbs! Anyway, any helpful tips that anyone can offer would be GREATLY appreciated.

[swanso5]

well what have you done before? i doubt whether you've plateud at 285...

[Christopheel]

Things that could have slown you :

Didn't had the proper recovery time,
Didn't had a correct nutrition,
Your form isn't perfect,
You are only benching (witch will be a huge mistake),
etc. etc.

As swanso said, tell us what you currently do and we will give you a had.

And by the way, don't worry about your partner, worry about you !

[MRH285]

I said that I'm plateaued at 275. For the past 3 weeks I can only put that up 3 good times. It just doesn't feel like my chest is getting any stronger.

[swanso5]

did you read any of the above?

[MRH285]

yeah i read it. I don't only do flat bench, in fact I'm contemplating not doing it with the barbells for a couple of weeks and just using the dumbells instead.

[swanso5]

translated: give us your entire training program

[MRH285]

Ah my bad ight well:

I. flat bench 3 sets - 1st - 225,
2nd 275
3rd is a drop set, usually 255.

II. Incline bench 3 sets - 1st 185
2nd 225
3rd 225

III. Flys 3 sets usually w/ dumbells; occassional with cables.
1st 50
2nd 60
3rd 60

IV. Free Motion Cable Crossovers
1st 80
2nd 100
3rd 120

V. Not sure the name: but i adjust the cables so that they are at the lowest point and then pull them upward and meet them in the middle of my chest (3 sets)
1st 50
2nd 60
3rd 50

[swanso5]

let's break this down shall we...

your top wt for the workout is 275 so let's say that's 100%...this means...

90% - 247pds
85% - 233pds
80% - 220pds
70% - 192pds

you spend a total of 5 sets (not sure how many reps per set) over 80% and you won't build much muscle using wts under 85%...all that db and cable shit is worthless...move to a full body workout, do more quality sets over 85% and eat food

[vamp]

curious, how many days a week is this workout and what are you doing for the rest of your body?

You want bigger results you need to get bigger start with the trunk and work up! Deads, Squats, inverted and bent rows, military press.

[MRH285]

Vamp - I do that workout once a week for chest. I appreciate the feedback

[vamp]

Not to upset you, but why once a week. What I mean is, you should be doing major muscle groups 2-3 times a week for growth. So either 3x a week full body or 4x a week weights 2x upper 2x lower. Any thing less and you stagnate quickly as you are seeing.

Try 3x 8-12 style sets all three at the same weight and every time you're in the gym up the weight by the smallest plates your gym has got. Push yourself this way for 2 weeks and then change the excercise.

One excercise per base movement 3x a week. So 6 excercises a session, 3 sessions a week. With what you've been doing, I bet going back to basics will work well for you. Keep it compound movements and no isolation work. So for eight weeks (4x 2 week routines) at basic compound movements push yourself at this and see where you get. I bet you'll get some of the results you're looking for.

cheers

PS swanso can fill you in on the 6 base movements and the better excercises for each.

[swanso5]

deadlift - regular, snatch grip, mid shin rack pull, platform

squat - back, front, box

* lunges can be placed in each of these depending on the stance used but best one's are static, reverse, dynamic and steps ups too

upper body horizontal push - db/bb flat, incline decline bench press, ring push ups

upper body vertical push - shoulder press, push press, handstand push ups

upper body horizontal pull - db row, seated row, chest supported row, bent row, t bar row

upper body vertical pull - chin/pull ups, inverted rows

core can be added in too

[vamp]

(Thanks Swanso )