[MikeNYY420]

I've been plateauing on bench for a painfully long time, I'm not at a 100% plateau because the weights are since going up just very slowly. I was doing this routine for strength

4x flat db press
3x incline db press
3x flies

Now I'm thinking that wasn't working so maybe I'm underworking the muscles so I'm gonna try higher volume, I'm trying this routine

4x flat bench
4x half reps (to work on shoulder strength)
4x incline bench
3x weighted push ups (switching every other week with dips)

I'll do this only for about a month to avoid over training.

Now this brings up the question of should I do shoulders on chest day, Iv'e been doing chest on it's own day and delts and triceps on there on day.

But since now I'm doing a shoulder and chest exercise (partail reps) should I combine shoulder and chest. But then where would I put triceps?

The split right now is
Chest
Back
off
shoulders tricep.
Legs
Off

What do you guys think??

[chrispghmuscle]

If you want to break thru a plateau you need to build up the other muscle groups.

Bench press,( tris, shoulders.) Back ( bis) work on the smaller groups and strenghten them. Then come back to the compound muscle groups and have a go at it.

Do some heavy dips or close grip bench press to increase your arm strenght.

[MikeNYY420]

I do close grip bench on tricep day. And that's why I seperated delts triceps from chest to build those up, but I don't know if I should combine those now because I'm doing these partial reps, I think I will combine delts and chest, but then where should I put triceps?

[chrispghmuscle]

Originally Posted by MikeNYY420

I do close grip bench on tricep day. And that's why I seperated delts triceps from chest to build those up, but I don't know if I should combine those now because I'm doing these partial reps, I think I will combine delts and chest, but then where should I put triceps?

Shoulders/ Tris

Chest / Bis

Legs...meaning everything south of the border

Deads w/ back

[chrispghmuscle]

You also need to eat to grow.. You may be hitting a dead spot due to lack of nutrition or sleep..

[chrispghmuscle]

I'm running into this due to my fire calls at night and in the middle of the night. I cannot sleep straight thru.. Messes up my sleeping, eating and growing pattern.. But it's the price I pay to make sure I'm there for my community..

Chris

[MikeNYY420]

No my eating's spot on, and I sleep for 7 and a half to 8 hours a night on school nights it's really hard cuz I wake up at 530 :(.

If I do shoulders and triceps the day before chest I'll have a weak bench though.

[rIPPDUP]

personally i would say 3 sets 6 reps work db bench and not bb bench. also do decline bench, incline and decline flyes and close grip bench.

[KM]

Originally Posted by rIPPDUP

personally i would say 3 sets 6 reps work db bench and not bb bench. also do decline bench, incline and decline flyes and close grip bench.

Decline bench is garbage, a pointless waste of ATP imo.

To Mike:

Where are you failing on bench? If you can bring it up to about halfway--then fail--it's in most cases the lateral of the tricep.

Now I remember you saying you don't workout the long head specifically because it doesn't support your bench? That may be why. All 3 heads are worked on a pressing movement, just the emphasis and load/recruitment varies.

Saying to up cal's is simple and I think Mike is past that. he has that knowledge.

Originally Posted by MikeNYY420

But since now I'm doing a shoulder and chest exercise (partail reps) should I combine shoulder and chest. But then where would I put triceps?

I'd suggest for a while keeping every bodypart to themselves. That's what I do and it helps, trust me. Everything on their own, spaced out for recovery.

What do you think?

[prime52]

Originally Posted by chrispghmuscle

Legs...meaning everything south of the border

^^^
is this where i would include a few sets of **** push ups?