Breaking through a plateau?

[ironlion86]

Hey fellas, what's the best way to break through a plateau in bench press? I feel like I've hit a brick wall!

 

[ironwarrior87]

Hey bro, its a common thing and we all go through it. Have you tried incorporating variations like incline or decline bench? Switching up your routine can shock your muscles into growth. I usually change my routine every 4 months or so.

 

[nicbez]

For me increasing overall volume and frequency helps. Maybe add an extra bench session eachweek or incorporating accessory exercises to target weak points. See what works for you.

 

[Shhh21p]

Nutrition plays a huge role too. Make sure you're eating enough calories to support muscle growth and consider adding in some targeted supplementation like creatine or beta-alanine to enhance your performance.

 

[ironwarrior87]

I've also found that deloading every few weeks can also help as well. It gives your body a chance to recover and supercompensate.

 

[musclemaniac]

Absolutely, deloading is underrated!

I typically reduce the weight I lift by around 10-20% for a week and concentrate on refining my form and performing explosive movements. Another approach is to use progressive overload techniques, such as gradually increasing the weight or reps and sets. Maintaining a steady progression is essential for achieving consistent gains.

 

[slush]

Have you ever tried slowing down your lifting? It can help make your muscles work harder and grow more. I like doing drop sets and supersets in my workouts. They make your muscles tired, which helps them get stronger. Remember to rest too. Get enough sleep and take days off to let your muscles rest and grow.

 

[ironlion86]

Thanks guys! I will take on board your recommendations.