[mxman]

whats up everyone ive been lifting for about a year and a half now and have made some decent gains but for the last few months i have been on a big plateau. i was wondering if benching twice a week would be ok. and just wanted some advice to change it up. this is what i was thinking about

mon. chest trics
tues. legs bis
wed. rest
thurs. shoulders
fri. chest back

weight 155
height 5'8
body fat around 14%
my goal is to get bigger and put on weight

[Freak]

At 14% you should cut. It is harder to make gains in lean mass when you bf is higher. Get to the single digits and then do a clean bulk.

Sure you can hit chest 2x/week. Switch up your routine, lifts, reps, sets, time between lifts, order in which you do lifts.

[FronttaBackThickness]

Originally Posted by Freak

At 14% you should cut. It is harder to make gains in lean mass when you bf is higher. Get to the single digits and then do a clean bulk.

Sure you can hit chest 2x/week. Switch up your routine, lifts, reps, sets, time between lifts, order in which you do lifts.

exactly

ure split should be markedly revamped.
and since u seem to take the weekend off?....
monday: chest, bis, abs
tuesday: quads calves and abs
wednesday: off
thursday: shoulders, triceps, and abs
Friday: back and hams

and like he said cut, then go bulk cleanly

[MikeNYY420]

mxman how old are you, just wondering because your stats are almost the same as mine. A good why to break a plateau is to change up your routine entirely a new split. When was the last time you took a few days straight off? I took 4 or 5 days off for the first time in about 7 months and have gained almost every workout since. My bench has gone up about 15lbs in a month. That's what ultimately helped me get through my plateau, I was benching 165 for like 2 months and after that time off I'm doing 180. So I'd definitely recommend that.

[mxman]

thanks guys for the input ill try what youve said.

ya i took a week off and that seemed like it made it worse i guess ill just have to hit the wieghts harder

stats:
age 18
bench 240
squat 265
military press 145

[MikeNYY420]

Originally Posted by mxman

thanks guys for the input ill try what youve said.

ya i took a week off and that seemed like it made it worse i guess ill just have to hit the wieghts harder

stats:
age 18
bench 240
squat 265
military press 145

Hmm that's weird, well try eating more carbs and more altogether and sleeping more, try pyramids, they also work good for me, and make sure lik I said before to change up your routine frequently maybe widen the bench grip. Well your weight and height are close to main, but not the bench hah, but good numbers.

[Cricket_Fire]

At 14% you should cut. It is harder to make gains in lean mass when you bf is higher. Get to the single digits and then do a clean bulk.

Why's that?


Chest twice a week is fine; loads of the best powerlifters train bench twice a week.

To break from a plateau, I wouldn't do anything durastic. If you're not getting anything from your program, you could completely toss it. However, you said you were making great progress. In that case, a total change isn't really needed. Either change exercises, # of sets, # of reps, etc. I don't think completely scraping something that was working is really the best idea.

Have you been increasing weight and/or volume each workout? Has your diet changed? New job? Divorce? Any other new stresses in the last few months? The problem could be something unrelated to your actual training.

[Freak]

Because as your bf increases so does the number and size of fat cells. Also, you are battling against hormones such as LPL lipoprotein lipase. The fatter you are the more efficient your body becomes at storing fat.