I use to bench around 400lbs., and then I got stuck on another plateau. So I changed my routine again, since that usually works. It has not worked and I have went backwards 20 pounds. I have had results with 5 sets of 10 and with 5 sets of 5. Neither is working real great right now. I appreciate any help. I am 39 years old.
Thanks
Well, you are in the right place. Just read through some articles posted or check out some templates at www.elitefts.com. Between that web site and here, if you can’t find a program to boost your bench max, then you don’t belong in a gym.
[quote]Greek Tarzan wrote:
I use to bench around 400lbs., and then I got stuck on another plateau. So I changed my routine again, since that usually works. It has not workede and I have went backwards 20 pounds. I have had results with 5 sets of 10 and with 5 sets of 5. Neither is working real great right now. I appreciate any help. I am 39 years old.
Thanks[/quote]
an old powerlifter gave me a routine a long time ago for bench plateaus, and it worked for me. i did it weekly. i didn’t do it longer than 12 weeks.
find your max. subtract 50lbs. do 3x3 with this weight. strip 1/2 the weight off the bar after 3x3. do burnout set to failure (should be in 25-30 rep range). do pause set (3sec pause at bottom) to failure (should be in 20+ rep range). do burnouts and pause sets 3x. if you get 3x3 and burnout/pauses in rep range add 5lbs to bar next workouts. if you miss 3x3 and/or burnouts/pause drop 3x3 by 10-15lbs and try again next workout.
hope it helps.
Thanks for the help. I will try all that you recommended, visit the web sites.