Why won't my bench press improve?!

jenluvsushi

Well....I am impressed with the amount you are lifting right now....it's better than me! I have no upper body strength yet so I am jealous of your numbers! I am lucky to bench 60 right now....how embarrassing is that? Good luck.....hopefully with time and following some of this great advice we will both see some strength gains

Sidesteal

I tend to go chest/triceps/biceps one day, then back/shoulders the next lifting day.


Suggestions?

How many rest days do you have in between the above two splits?

It depends on the week, what kid activities I have, husband's work meetings, etc. I try to get 2 days rest between each lifting day. I also don't get nearly enough sleep. I didn't cut cals when I had to quit running so I'm still above 2k for cals so I know I'm eating more than enough.

OK, that should be sufficient if you manage to get two days off in between. My initial concern was hitting shoulders on back day and then following that up with a chest day. If the shoulders don't get adequate rest it will effect bench progress and I was going to suggest that you swap bicep and shoulders in the above split.

However, if you're resting adequately it probably won't be an issue.

Tujitsu56

bump... I'm sure I'll want to look at this in the near future.

Larius

5x5 is 5 sets of 5 reps of each individual exercise. However, 5x5 plans typically have you moving from a lower weight on the first set, to a higher weight on the last rep.

For someone who hasn't built up a lot of strength yet, 5x5 isn't really the best way to go, I would recommend doing 3x5 with the same weight; moving up in weight you can complete all 3 sets of 5 reps.

As I've seen it done, and do it myself, 5x5 is 5 sets of 5 reps each of heavy compound lifts *at your working weight*. Warm up sets are done before the 5x5 working sets.

I've never heard of not being strong enough for a 5x5 program. Many 5x5 programs have you start off with very light weights e.g. Stronglifts 5x5.

Lift_hard_eat_big

Strength gains are best in the 1-5 rep range

Agreed, 5x5 are great for strength gains

Ok, this is going to sound dumb, but I see this all the time and I have to wonder what they mean by 5x5s.

Do they mean 5 sets of 5 reps of each individual exercise?

OR

Do they mean 5 reps of 5 different exercises at the heavier weights?

I honestly don't think, if I was doing heavier weights, that I would be able to do more than one set of each exercise if I can barely lift the last rep.

5 reps, x 5 sets per exercise, heavy weight so you can bareIy manage 5 reps

jessicamckay13

I try to do two weeks heavy, one week lighter/higher reps. When I was running a lot I'd do the same thing, two weeks hard, one week easy.

There are days/weeks where I know I will only be able to hit the gym Tues/Thurs/Fri (like this week) so I do lift on back-to-back days. I know the basics, I'm kinda a workout freak, studying to be a trainer, interning with a trainer, I just need new ideas! When I do heavy and when I'm with my husband I rest 2-3min between sets. When I'm lighter and/or on my own, I do less rest. I'm not good at sitting still

Sample week:

Monday: OFF

Tuesday: Shoulders/back
Chin ups (pull ups kill my left shoulder thanks to a horseback riding accident when I was 12), 5 reps x 3
Lat pull down, wide grip: don't know weight, 6-8 reps x 3
Lat pull down, close grip: same as above
Rows or one other: 6-8 reps x 3
Lateral raises: 6-8 reps x 3, usually 12.5 lbs
Front raises: same as above
Upright rows: 35 lbs, 6-8 reps, 45 lbs 4-6 reps x 2
abs

Wednesday: OFF

Thursday: Chest/tri/bi
Bench press: 55 lbs x 6-8, 65 lbs x 6-8, 75 lbs x 4-6 with spotter. My hubs likes to do crazy bench so some days we will continue and I will finish 3 more sets of 6-8 reps with 65 lbs
Incline dumbbells: 20 lbs (40 total) x 8, 25 lbs x 8, 30 lbs x 6
Chest Press machine: 60 x 8, 70 x 8, 80 x 6
Tricep cables: 3 sets, maybe it was 50-60lbs?? for 8 reps
Single tricep cable: 3 sets of 25lbs (?), 10 each arm per set
Tricep machine: 40 lbs, 3 sets of 8
Bicep curls on incline bench: 20 lbs x 8, 3 sets
Bicep cable curls: no idea weight, 3 sets of 8
abs

Friday: I think hubby wants to do biceps today because he had to leave early yesterday. Who knows what I will do. Back? Hmmm.

Resting this weekend, gotta catch up on housework!

Since I can't do any cardio until I see the orthopedic surgeon I have crazy amounts of nervous energy! I think that's why I'm feeling frustrated and wanting to life more weight more often, because I don't have running to save my sanity!

Larius

Looking at your workout:
1. You are doing too much isolation work. Isolation works one muscle at a time, and is therefore (usually) a poor use of your time.
http://www.leangains.com/2011/09/****arounditis.html (#4)

2. You are getting inadequate volume at your working weight. For example, your bench press, to me, looks like 2 warm up sets and one working set. Do *at least* 3 sets of 5 at 75 lbs with or without warm-ups beforehand. IMO if your warm-up is taking away from your working sets, it is counterproductive.
http://www.westside-barbell.com/westside-articles/PDF.Files/02PDF/The Importance of Volume.pdf

3. No legs (squats and deadlifts). While a little unintuitive, by neglecting lower body lifts you also neglect muscles in your core and back which over time can lead to stagnation on upper body lifts.
http://www.leangains.com/2011/09/****arounditis.html (#14 & #25)

4. No goal. 6-8 reps here, 4-6 reps there is wishy-washy and sounds like a recipe for stagnation. Pick a goal. Lift that many times. Only on your last working set should you try to see if you can do more reps. If you can, lift more weight next time.

5. Have you tried shoulder dislocations for the shoulder issue? Shoulder dislocations help with shoulder mobility, if that's the issue. Poor mobility can cause pain because you're trying to compensate.

mahidac

My bench develops a lot slower then all of my other lifts - for some reason my shoulders develop a lot quicker - and I see strength gains there faster

Genetics plays a big role - but if you really want to increase it, maybe go away from barbell bench and do dumbbells - could help strengthen a lot of the stability muscles you may not be hitting

ninerbuff

Are partials ok if my goal is to impress my bros with a 405 squat?

Please advise.

Just make sure to do it in spandex.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

RonSwanson66

Ninerbuff, what's your opinion on partiaI reps

From start position or from bottom position? If from start position (like standing position in a squat) then doing a partial rep (quarter or half squat), I think is a waste of time. However, if you are in the bottom position (90 degree squat) and only come halfway up then go back down, then I think it's beneficial.

Wouldn't that depend on where the sticking point is? If he can get it off of his chest, but can't lock out, then partial ROM may be warranted. (Think board-presses).

IronSmasher

If he's just done 400, you have to scream LIGHTWEIGHT at the top of each rep too

Crowhorse

Thank you to the answers clarifying the heavy weight 5x5s. Much appreciated.

IronSmasher

Ninerbuff, what's your opinion on partiaI reps

From start position or from bottom position? If from start position (like standing position in a squat) then doing a partial rep (quarter or half squat), I think is a waste of time. However, if you are in the bottom position (90 degree squat) and only come halfway up then go back down, then I think it's beneficial.

Wouldn't that depend on where the sticking point is? If he can get it off of his chest, but can't lock out, then partial ROM may be warranted. (Think board-presses).

I was thinking that too, but agree with the earlier post, too much isolation, repeatition and only one working set would be my first port of call.

Working sticking points, switching up routine, advanced techniques such as NB's negatives or rest-pause, drop sets, pre/post exhaustion supersets, etc could help. It depends if you're already getting a workout or not.

jessicamckay13

Looking at your workout:
1. You are doing too much isolation work. Isolation works one muscle at a time, and is therefore (usually) a poor use of your time.
http://www.leangains.com/2011/09/****arounditis.html (#4)

2. You are getting inadequate volume at your working weight. For example, your bench press, to me, looks like 2 warm up sets and one working set. Do *at least* 3 sets of 5 at 75 lbs with or without warm-ups beforehand. IMO if your warm-up is taking away from your working sets, it is counterproductive.
http://www.westside-barbell.com/westside-articles/PDF.Files/02PDF/The Importance of Volume.pdf

3. No legs (squats and deadlifts). While a little unintuitive, by neglecting lower body lifts you also neglect muscles in your core and back which over time can lead to stagnation on upper body lifts.
http://www.leangains.com/2011/09/****arounditis.html (#14 & #25)

4. No goal. 6-8 reps here, 4-6 reps there is wishy-washy and sounds like a recipe for stagnation. Pick a goal. Lift that many times. Only on your last working set should you try to see if you can do more reps. If you can, lift more weight next time.

5. Have you tried shoulder dislocations for the shoulder issue? Shoulder dislocations help with shoulder mobility, if that's the issue. Poor mobility can cause pain because you're trying to compensate.

1. Good point.
2. I think I need to start at a higher weight for most of my lifts. Going to try that starting today and see how it goes. Maybe do just the bar for warmup for bench, then add weight faster?
3. I can't do ANY lower body stuff until I see the orthopedic surgeon about my knee. Trust me, it's driving me craaazzzyyyy! Before my knee injury I was running 20+ miles a week (including sprints/speed work) and doing lighter leg lifts as well.
4. My goal is 6-8 reps per set. When I do 4-6 it's because I cannot lift more without my spotter saving me on every single lift.
5. Looking it up now....

Thanks for the suggestions, keep 'em coming!

musclebuilder

I have been lifting heavier since being cleared from my doc post-wrist surgery about the beginning of October. I'm doing just upper body because I'm waiting for knee MRI. I tend to go chest/triceps/biceps one day, then back/shoulders the next lifting day. Abs 3x week.

I am adding weight like crazy for everything but chest, especially bench press! I haven't maxed but I usually do sets of 6-8 and start with 55 lbs, then 65 lbs, then I need a spotter for 75 lbs. We start with bench so it's not like I'm tired. I am so frustrated! My arms are bigger, I feel stronger, but I am stuck at 75 lbs! That's like...just over 70% body weight I think.


Suggestions?

Your training approach is not helping you get stronger in your press it is preventing you from getting stronger in your press..It is an organization and management of training issue..Probably the easiet solution is simply to scrap your current training program and find one of a number of pre-outlined strength training programs that has some structure to it..This removes much of the guess work and should allow you to advance beyond your current level of trainability.

Larius

Looking at your workout:
1. You are doing too much isolation work. Isolation works one muscle at a time, and is therefore (usually) a poor use of your time.
http://www.leangains.com/2011/09/****arounditis.html (#4)

2. You are getting inadequate volume at your working weight. For example, your bench press, to me, looks like 2 warm up sets and one working set. Do *at least* 3 sets of 5 at 75 lbs with or without warm-ups beforehand. IMO if your warm-up is taking away from your working sets, it is counterproductive.
http://www.westside-barbell.com/westside-articles/PDF.Files/02PDF/The Importance of Volume.pdf

3. No legs (squats and deadlifts). While a little unintuitive, by neglecting lower body lifts you also neglect muscles in your core and back which over time can lead to stagnation on upper body lifts.
http://www.leangains.com/2011/09/****arounditis.html (#14 & #25)

4. No goal. 6-8 reps here, 4-6 reps there is wishy-washy and sounds like a recipe for stagnation. Pick a goal. Lift that many times. Only on your last working set should you try to see if you can do more reps. If you can, lift more weight next time.

5. Have you tried shoulder dislocations for the shoulder issue? Shoulder dislocations help with shoulder mobility, if that's the issue. Poor mobility can cause pain because you're trying to compensate.

1. Good point.
2. I think I need to start at a higher weight for most of my lifts. Going to try that starting today and see how it goes. Maybe do just the bar for warmup for bench, then add weight faster?
3. I can't do ANY lower body stuff until I see the orthopedic surgeon about my knee. Trust me, it's driving me craaazzzyyyy! Before my knee injury I was running 20+ miles a week (including sprints/speed work) and doing lighter leg lifts as well.
4. My goal is 6-8 reps per set. When I do 4-6 it's because I cannot lift more without my spotter saving me on every single lift.
5. Looking it up now....

Thanks for the suggestions, keep 'em coming!

2. I'm probably in a minority here, but I don't believe in a separate warmup for every exercise. I don't see enough benefit to justify the time spent. If I feel I need to warmup (because I have been *kitten*-bound all day), I'll do some burpees or jumping jacks at the start of the workout. If I "go cold" during the workout it's because I wasn't working out.

3. Understood. I forgot about that from your original post. Smart.

4. I must respectfully disagree. IMO Your goal is 8, but you "let yourself off the hook" at 6. It's okay to miss your goal, but you must have a specific goal for training to be effective. If your goal was 6, and you managed 8, you should add more weight. This may be a semantics issue, but I believe that a proper mental attitude is key.

4b. If you can't lift a given weight without help from a spotter, you can't lift that weight, period. Drop to a lower weight.

5. Hard one to google search. http://www.youtube.com/watch?v=33P5AI27eiU is the exercise. The guy is going much too fast, though IMO. It can be done with a stick/bar or a resistance band (I prefer the band, as it can provide a stretch throughout the whole movement)

Edit: 4b, added "help from" a spotter. Spotters are good to have, just not to touch the weight until the very end of your last rep.

TrophyWifeSass

Bump