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BendtheBar 12-23-2011 10:24 AM

Bench Press Plateaus
One of the interesting things I learn from dealing with young guys is that they all think they will hit a hard bench press plateau after about 4 to 8 weeks.

So, I thought I would long did it take for you to hit a "real" plateau on bench press? Plateau perhaps meaning you could not add a single rep for a couple of months...

LtL 12-23-2011 10:39 AM

Haven't hit one yet in three years.


Off Road 12-23-2011 10:40 AM

That is so dependant on many variables; the rest of the routine, progression scheme, diet, goals for the cycle, and including little things that can extend a cycle. It can vary a lot for me. Most of the young pups stall early because they start too heavy.

Fazc 12-23-2011 10:54 AM

Took me about 8 months or so to reach a true plateau on the Bench of around 100kg, and I was basically struggling with that plateau for some three years.

The issue was not enough volume, as soon as I started pumping up the volume and frequency my Bench went up. This is not to say more volume is always the answer, but it was in this case, at that time.

Traphouse86 12-23-2011 10:56 AM

No such thing as a Plateau :rockon::rockon::rockon:

jslep 12-23-2011 11:03 AM

I think i got 15 or more years to go before i see one.

Off Road 12-23-2011 11:05 AM


Originally Posted by Traphouse86 (Post 200559)
No such thing as a Plateau :rockon::rockon::rockon:

Let's re-visit that when you hit your 50s :)

Off Road 12-23-2011 11:06 AM

Maybe we shouldn't classify them as plateaus, but rather refer to them as sticking points.

BendtheBar 12-23-2011 11:15 AM

Plateaus, sticking points...whatever you want to called a prolonged stall.

I lifted from '86 to '90 without a bench stall, then entered the military. Picked up with serious lifting again in 1996 and moved up in bench for several years without stalling. So it took me about 5-6 years to hit a bench plateau.

In 2008 I tore my left shoulder lifting a barrel at work and had to start benching from scratch. I hit a stall in mid-2009 around a 350-360 bench and that lasted for nearly 2 years. Heavy benching just left me with too many strains. Thankfully I found the Sling Shot.

BigJosh 12-23-2011 12:08 PM

I just hit one recently(as you may know). but it has taken me about a year of low rep flat bench training for it to occur. And I've just added some DE work (also as you may know) and it seems to be progressing again.
The stall has only been a matter of 4-8 weeks, so I don't know if you would actually consider that a real plateau.

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