Hey,So recently hit a Bench Press plateau (Dumbbel) and I was wondering if this routine would help me break it:Old Regime:Dumbbell Press (steady build up in weight until fatigue - done LOTS of time 6-8 sets)Inclines (2-3 sets)Flys (2-3 sets)New Regime:Dumbbell Press (3 sets, one warm up, second a drop set - higher weight, third a high set)Declines (5 sets)Flys (4 sets)Maybe dropping a set in declines and flys for Push-Ups.So do you think this new routine will break my plateau and if so, how long before I start seeing more results (5-6 weeks perhaps?)
generally speaking force some new adaption through accessory work - Joe's advice is decent but I will add the concept of adjusting the load by adjusting frequency. Consider a 5x5 linear progression on a barbell bench press for example - you can use this as an accessory still - but it will allow you to shift a heavier weight rather than go for the endurance/hypetrophy training of multiple sets of 8-10. It is generally acknowledged that 3 reps is for power (such as a power clean/olympic lifts) 5 is for strength training (like starting strength/ 5/3/1 / Stronglifts/texas method) and 8-12 is body builder/hypertrophy range. I like to ensure when I plateu that I consider all of these rep ranges to provide a new stimulus to the area. Some fundamental things to also consider: Diet - particularly increasing calories, to a lesser extent, ensure you have enough carbs to burn in the session - this is generally an issue for low-carbers though, not the general population (who already eat too many carbs). I hate these people who say drink 7 litres of water every 2 minutes or you will die! (ok, exaggerating :) but you know the type...) but I would say drink a small cup with every meal/decent snack you have (assuming you have about 6) Rest - if you noticed your sleep going from a nice 8 hours to a meagre 5 + 1/2 then you need to consider going to bed earlier.
I were there bro. When you elevate weights you get more potent however you then get to a factor wherein you are not able to elevate greater weight regardless of the way you take a look at. The quality factor to do, is return to the fundamentals drop off approximately one million/two the load you've gotten at the for ex: If you're lifting 150lbs take it all the way down to seventy five. Do five units of 10 at that weight for approximately per week then take a look at lifting the load you desire. that are supposed to aid.
Sounds like a good chest workout. I would try working my triceps harder too with skull crushers, over head extensions, dips and reverse grip closed grip flat bench. That will give your chest more support when benching. Also try getting a spotter and put more weight on then you usually do. Maybe a weight that you can only do two reps on your own, but then go for 5 or 6 reps with the spotters help. That will get you use to the weight faster. When warmed up always lift to failure and if you can lift the weight 10 times its time to go up in weight
