Epic fail on bench today

[Flabbergasped?]

I was due to lift 145 lbs today on bench, and I could barely get the first work set out. I took off 10 lbs, lifted 135, and almost killed myself! Had to get help to lift the bar back unto the rungs.

I think there's inconsistencies in my form which ****s up my muscle growth. I spoke with an experienced lifter friend and he recommended lowering the bar until the elbows are at 90 degrees (as opposed to touching your chest with the bar). He also suggested holding heavy weights (225 lbs, for example) at full extension to get your triceps used to the weight.

Does anyone have any experience with these techniques? I think a weak bench is preventing my arms from getting huge.

Unrelated question: if you get large numbers in auxillary exercises (curls, skullcrushers, etc.), but your big compound lifts are lagging (rows, bench), what does it mean? Also, will you see explosive growth once you break the plateau on your compound lifts, since your pushing out big numbers on the smaller isolation exercises?

Thanks for the help H&F.

Edit: I'm referring to incline bench here, everyone. My flat isn't that much better, but the epic fail was on incline.

Another edit:

DAY 1(eg. Monday)
Squats 2 x 5
Squats or Leg Press 1 x 15 (lighter weight)
Good Mornings or Stiff Leg Deadlifts or Sumo Leg Press 2 x 10-15
Glute Ham Raise or Pullthroughs or Hyperextension 2 x 8
Calf Raises 2 x 10

DAY 2(eg. Wednesday)
Incline Press 2 x 5
Dumbbell Press (Flat/Decline) or Dips 2 x 8-10
Shoulder Press 2 x 8-12
Tricep Exercise 2 x 10-15

DAY 3(eg. Friday)
Deadlifts 2 x 5
Row or Chinup/Pulldown 2 x 8
Bicep Curl 2 x 8-10
Forearm Exercise 2 x 10-15

My routine

 

[MrS]

I was due to lift 145 lbs today on bench, and I could barely get the first work set out. I took off 10 lbs, lifted 135, and almost killed myself! Had to get help to lift the bar back unto the rungs.

I think there's inconsistencies in my form which ****s up my muscle growth. I spoke with an experienced lifter friend and he recommended lowering the bar until the elbows are at 90 degrees (as opposed to touching your chest with the bar). He also suggested holding heavy weights (225 lbs, for example) at full extension to get your triceps used to the weight.

Does anyone have any experience with these techniques? I think a weak bench is preventing my arms from getting huge.

Unrelated question: if you get large numbers in auxillary exercises (curls, skullcrushers, etc.), but your big compound lifts are lagging (rows, bench), what does it mean? Also, will you see explosive growth once you break the plateau on your compound lifts, since your pushing out big numbers on the smaller isolation exercises?

Thanks for the help H&F

Point one: So he means you lower the weight near up your neck so your arms are straight out 90 degrees to your body? That's a fine way to go and **** your shoulders up. You just have a weak bench. Work on keeping your arms tight and your back tight, pull your shoulderblades together.

Point two: That JUST GOES TO SHOW how useful these isolation exercises are for actual strength. Do MORE compound lifts and you will get stronger. And you say you're not gaining size with that stuff. Go figure.

Point three: "Explosive growth", it's not like getting a hardon and you blow you to twice your size, my friend. It takes time and dedication. At 135lbs, that isn't really a plateau, a plateau is when you're stuck somewhere for many months. If you're stuck at 135 for 6 months then kill yourself. Work more on your compound lifts and less on your isolation ****. Do some deadlifts, they will get your arms bigger than any crazy ass curls.

 

[immrtlwun]

Compound lifts are where you're going to get your major gains as far as muscle mass and strength go. I know people who can outdo me on tricep or bicep isolation exercises but are smaller muscle-wise or can't bench or squat as much as I can. It could take as long as 3 or 4 months before you notice big gains in muscle mass or strength, you just have to stick with it for long enough to find out.

 

[Flabbergasped?]

Point one: So he means you lower the weight near up your neck so your arms are straight out 90 degrees to your body? That's a fine way to go and **** your shoulders up. You just have a weak bench. Work on keeping your arms tight and your back tight, pull your shoulderblades together.

Point two: That JUST GOES TO SHOW how useful these isolation exercises are for actual strength. Do MORE compound lifts and you will get stronger. And you say you're not gaining size with that stuff. Go figure.

Point three: "Explosive growth", it's not like getting a hardon and you blow you to twice your size, my friend. It takes time and dedication. At 135lbs, that isn't really a plateau, a plateau is when you're stuck somewhere for many months. If you're stuck at 135 for 6 months then kill yourself. Work more on your compound lifts and less on your isolation ****. Do some deadlifts, they will get your arms bigger than any crazy ass curls.

Pt. 1: No, he means lower the bar until the angle between your radius/ulna and humerus (between forearm and bicep arm) is 90 degrees. To do this, you can't lower the bar too low.

Pt. 2: I've seen strength increases from these isolation exercises, but not much mass. My muscles are more tighter when I flex, but not bigger.

Pt. 3: I've been stuck around 135 for about 2 months, I would say. Some days I'll do more, then some others I'll hit failure on my first set and have to relower the weight. Also, why do people assume that lifters that have ANY issue at all don't do their compounds? I deadlift over 300 and maxed by squat at just under 300, both lifts are 1.5x my BW. I just have weak arms, let's keep things in perspective.

 

[MrS]

Pt. 1: No, he means lower the bar until the angle between your radius/ulna and humerus (between forearm and bicep arm) is 90 degrees. To do this, you can't lower the bar too low.

Pt. 2: I've seen strength increases from these isolation exercises, but not much mass. My muscles are more tighter when I flex, but not bigger.

Pt. 3: I've been stuck around 135 for about 2 months, I would say. Some days I'll do more, then some others I'll hit failure on my first set and have to relower the weight. Also, why do people assume that lifters that have ANY issue at all don't do their compounds? I deadlift over 300 and maxed by squat at just under 300, both lifts are 1.5x my BW. I just have weak arms, let's keep things in perspective.

1) Half-reps...

2) Do you know the difference between gaining strength and gaining size?

3) You're advocating isolation over compounds. And if you really can deadlift over 300, and you're 200lbs and can't bench 135, shoot yourself and learn to bench press.

 

[I-tallionStallion]

Alright Flabber...its two things I think it could be. 1 it's technique...so go here and look at this video -

http://www.youtube.com/watch?v=pJqWaEnd98A

Two - It could be diet. Are you getting all your meals in six days a week? I know you are following EFFORT's diet guide so lets be honest here.

 

[Flabbergasped?]

1) Half-reps...

2) Do you know the difference between gaining strength and gaining size?

3) You're advocating isolation over compounds. And if you really can deadlift over 300, and you're 200lbs and can't bench 135, shoot yourself and learn to bench press.

1) I guess that's what they're called

2) Yes, don't insult me.

3) Thank you for the condescension. Your answer to my post was "do your compounds." I just told you I do my compounds. Why can't you read?

I can't shoot myself, then bench press afterwards. Stop trolling and get lost, I didn't ask for advice so I could get insulted by some idiot.

I-tallion, I've had a couple of days where I miss meals because I visit a friend or go out to NYC, etc. When that happens, I definitely don't get my full caloric intake. That's only once a week though, one week it happened twice but that was it.

 

[I-tallionStallion]

Have you altered your diet since this as EFFORT suggested?

http://www.sosuave.net/forum/showthread.php?t=146258

If so I think thats the reason you aren't getting stronger at the pace you want to. Its only been what...like a month since you've changed it. Which would negate the previous month imo if you weren't eating enough.

Maybe adding 2-3 tblsp of olive oil on your last two meals could help your gains. If not, i'd say you'd have to add more of what you are currently eating. More calories, more carbs, more protein, more fat.

 

[Quagmire911]

When did you last have some time off/deload?

 

[MrS]

1) I guess that's what they're called

2) Yes, don't insult me.

3) Thank you for the condescension. Your answer to my post was "do your compounds." I just told you I do my compounds. Why can't you read?

I can't shoot myself, then bench press afterwards. Stop trolling and get lost, I didn't ask for advice so I could get insulted by some idiot.

I-tallion, I've had a couple of days where I miss meals because I visit a friend or go out to NYC, etc. When that happens, I definitely don't get my full caloric intake. That's only once a week though, one week it happened twice but that was it.

1) Absolutely no comment.
2) If you did you wouldn't talk as much flannel as you have in your 2-3 posts.
3) Compound lifts aren't just deadlift and squat. How often do you do those anyway? Military press. Pullup. Good morning. BB Row. Can you do any of those, except the GM, with any real weight? Do you do those? To push hard you need to pull hard.

Anyway I will stop replying here because it's clear where I'm not wanted
And I also realised you're the dude that quit squats because they're hard.

Good luck with your explosive growth.

 

[Flabbergasped?]

Mr.S, reread everything you've said in this post and ask yourself whether you've posted any constructive advice.

Post 1: "Kill yourself, then deadlift"
Post 2: "You don't know the difference between strength and size. Shoot yourself and deadlift"
Post 3: "You quit squawts lawl" (even though I clearly state in that thread that I'm cutting out low volume because of pain)

You should be banned.

Back to the topic,

I haven't taken any time off since the start of May, though I've really only been going every 3 days or so.

In response to the diet question, Effort suggested cutting out one meal of beef and replacing with tuna. I have not done that, I figured it wouldn't make much of a difference nutritionally. Should I give it a try?

In general, what course of action should I take to help my bench?

Should I start benching more often each week? Take some time off? Switch to flat bench? I don't want to alter the program, since it's supposed to be completed as listed, but on the other hand, something isn't working too well if I'm stalling on just one exercise while everything else goes up.

Thanks for the speedy replies.

 

[Quagmire911]

You have ran that for 9-10 weeks without taking a break or whatever. Do 80% on everything this week.

You can't do the same thing week in, week out-the body adapts. Think of doing a new routine, look on IA's for ideas.

 

[I-tallionStallion]

Westside barbell is great. I've been loving it the last two months. I'd recommend it. Check out Ironaddicts.com for it.

Listen to quag...deloads are needed.

I'd have higher calories than 3000 when bulking. You want to be big...you gotta eat big

 

[Flabbergasped?]

What do you think of this 2-day split?

Day One:
Dips or Bench Press 2 x 6
Incline Fly 2 x 10
Hammer Shoulder Press 2 x 8
(skull crushers) 2 x 10
Heavy Abs 3 x 10
Day Two:
Pull-Up 3 sets to failure
Barbell Row 2 x 8
Dumbell Curl 1 x 10
Squats 2 x 10
Deadlifts