The Wall

[SatyagrahaKF]

I seem to have hit a wall in terms of my bench press progress. I have been stuck at just about 200 for a while now, and I don't know if I should maybe try and change my lifting. Right now I am doing around 5-7 sets of 3-4 reps of 180 lbs every other day. Any suggestions?

[orion82698]

Well, we have already talked about your diet, and that alone can break through platues. Another thing you can do to change up and break through walls is to workout at different times. So, say you workout in the evening, try working out in the morning. How is your water intake? How much rest are you getting (Sleep) Are you taking supplements? Which ones?

Also, remember what I told you... your larger muscle groups need time to rest. Working them every other day doesn't allow this. Work your large muscle groups once a week.

I'll make you a little bet. Fix your diet (clean and strict) work your muscle groups once a week ( and try to lift in 3-4 sets, 4-6 reps). Do this for 4 weeks, and I bet you'll break through your platue!

[SatyagrahaKF]

I do drink a lot of water, my sleep is about 7-9 hours, I take a multivitamin in the morning and usually a protein shake after my workout. Are you suggesting that I bench once a week? Thanks a lot for the advice!!

[orion82698]

Yes. Bench once a week, but heavy. 3-4 sets, 4-6 reps. This is what I do, and my bench has increased 50lbs in 5 months.