Plateaus are not problems you fix, they are part of the natural cycling of muscles adapting to higher weight movement. Since they last about 4 months, all sorts of worthless stupid shit people do during that period has nothing to do with "getting out of the plateau". It just means 4 months working out has elapsed and your muscles will move up. If you don't move up you are closer to your max lift capacity or at it.
Thats how i broke thru to 315 from 245 in a month... 3 rep max, drop to 205 for 12 then burn tf out at 185 i mean not even counting just reps until my pecs and tris were on fire
Sets of 5 seem to work best. I learned this from starting strength mark rippotoe he actually said stay away from high volume. Sets of 10 or more is not best for strength as a natural athlete.
Thanks bro, I do a pyramid set starting at my 1 rep max, drop the weight until I am lifting almost the bar but for a lot of repetitions and then perform bench a second time that week just performing a 5 x 8 set to failure set! Hopefully this is giving my chest sufficient volume and confusion while still testing and increasing my maximum strength!
Thank you. Question I was going to gym for years. I had an injury where my right arm at elbow would give. No reason or warning. Sometimes it’s heavyweight and sometimes not. It just drops. Any ideas how to work around it ? I had wxrwy and mri not answers.
My max was 240 for the longest time i got to 275 in 3 months by alternating between repping 135 maybe 10 sets of 10 on chest days and doing drop sets on other days
The reason your breaking the plateu though is cause your letting your nervous system rest. Not cause your building strength with the 15-20 rep range. Benching 3 times a week if crazzy unless 2/3 of those day are high reps and not close to failure
This advice is why Russian powerlifting records still hold up today. They focused more on volume than weight. Volume is always better than weight for most athletes. Weight benefits those who needs explosiveness paired with good cardio like a boxer or baseball player
idk i dont think doing grip width in line with shoulders and bar coming short of your clavicle (should be your chest, and not short) is going to grow your chest much regardless of reps.
AND follow that up with 2 weeks for repping you new max: new max 2-3 times, 3 sets. If you find you can do 1 extra at any point, push it through. If you find you repoing 5-6 times, find a new max and repeat. Then go back to a lighter weight, wash, rinse and repeat.
Here’s a way. Do your bench press free weight then go to smith machine and try match it and do more reps . When I squat I’ll do heaviest I can then go on leg press with same weight and try match the reps or more.
I do a 5X5 of what you can do 5 sets of. Then each chest day I went up 5 lbs and did 5X5 again. Went from 275 to 315 but like he jay said, no need to 1rep max every week
Usually the weight we can comfortably do 5x5 on with the exception of the last set is usually a weight we can get 10-12 reps on the first few sets anyway, which is why I think 5x5 works so well. You’re not over exerting yourself on every set since it’s basically 75% of your 1 rep max for the 5 sets
Basicly...if you want to get better at something you jeed to do it alot...so going heavy long term just isnt gonna get you enough reps...neurology is about way more than poundage...
Going lighter and focusing on different rep ranges and just executing each rep as efficiently as possible is great advice. If you do want to try a 1rm, I do recommend doing a top set of 1-5 reps prior to higher rep work on one of the Bench sessions you do per week.
Ive been doing 15-20 for the last 6 months and i see a world of change. Every once in a while i go for like 4-6 and it surprises me how much the 15-20 translates.
The 3 to 6 rep range lifting sub maximal loads its by far the most optimal way to bream through plateaus. Adding in training techniques such as pause training, rest pause, priper accessory work to bring up weak points and accomodating resistance all help. Splitting your training into mesos also helps so maybe do a few mesos to focus on hypertrophy. Then go back to general strengrh based mesos in theb 3-6 rep range. Maybe at the peak of every general strength based meso test your 1RM before deloading. Rinse and repeat and you will keep making progress. Sure its diminishing returns but youll still progress. The problem is when you are advanced the progress comes so slow that it seems like not making any progress at all. If your 5 rep max on squats is 405lbs. It may take you like weeks or months to make that a 6 rep max. An extra rep at that level is literally adding another 405lbs of volume. This is why you have yo become more patient the more advanced you are. Train hard and train smart and remember 8-12 reps is always key
I normally do 4x10 for bench one day a week but improvement really started to slow down. This week I threw in a second day using a chest press machine and an incline machine. Maybe I’ll switch up the rep and weight each week.
the 8-12 is timeless but so accurate, i always focus on getting 12 reps per set, usually on the last set i’ll get 8-10 and thats when i go till failure no matter how slow the weight comes up, W advice from jay
Thanks so much Jay!!! Absolutely 💯 % appreciate it cause #1 I may be at that sticking point soon after some serious gains and #2 I’ve never heard anyone else other than Arnold speak on this subject. Arnold states that he knew that whenever he went into the gym that his muscles would try to get used to whatever he gave in a workout. Arnold said that your muscle memory plays against you for your muscle gains. See it tries to get used to whatever you give it. Arnold said his muscles were like saying I know your whole game plan! I know how many reps you were going to do how many sets you were going to do on whatever exercises. I’ve got you beat , it says! Arnold so then said, fine! I’ll tell you what I’ll do! I’m going to walk into the gym and start straight right off lifting the heaviest weight and see if it’s used to that!
I still dont reverse grip more
Plateaus are not problems you fix, they are part of the natural cycling of muscles adapting to higher weight movement. Since they last about 4 months, all sorts of worthless stupid shit people do during that period has nothing to do with "getting out of the plateau". It just means 4 months working out has elapsed and your muscles will move up. If you don't move up you are closer to your max lift capacity or at it.
Thats how i broke thru to 315 from 245 in a month... 3 rep max, drop to 205 for 12 then burn tf out at 185 i mean not even counting just reps until my pecs and tris were on fire
Great advice from the legend
I didn't see any "reps" in this video...😂
71 still compete in powerlifting, prepared to give anything a try.
Sets of 5 seem to work best. I learned this from starting strength mark rippotoe he actually said stay away from high volume. Sets of 10 or more is not best for strength as a natural athlete.
Bullshit. There is a thing called stimulus to heavy weight. With light weights you will never know what heavy weight feels like
20 rep sets are insane for the pump
I do both, hit the max once, or twice once im mastering it, and do lower weight reps. I'm 5'6 200 and quickly went from 160lb to 225lbs
What about pause reps
It works
I think this works the opposite as well, where you always train that 12-8 rep range, instead add a bit more weight and hit the 6-8 rep range
Great motivator 👍🏆🥇💫✨
Id say incorporate low reps 5-7 for a few sets then you'll get stronger
Thank you, Boss! You’re my hero, man!
💙😇💖♥️❣️💝🤍❤️💜
Cutler!!
I want strength but i want to look strong too
Thanks bro, I do a pyramid set starting at my 1 rep max, drop the weight until I am lifting almost the bar but for a lot of repetitions and then perform bench a second time that week just performing a 5 x 8 set to failure set! Hopefully this is giving my chest sufficient volume and confusion while still testing and increasing my maximum strength!
What’s the most number of sets u should do. ? Like the number I do 6 sets of 10
I just saw one of ur video and you said Bench Press is not good. 😂. Im confused 😂
Thanks.
You're such a fashion victim Jay...
He flares his elbows more than i would expect. Maybe all that muscle makes it tough 😂
Just do dips. Skip the bench, save your shoulders, and rotator cuffs.
Thank you. Question I was going to gym for years. I had an injury where my right arm at elbow would give. No reason or warning. Sometimes it’s heavyweight and sometimes not. It just drops. Any ideas how to work around it ? I had wxrwy and mri not answers.
I'd say also work on rep goals, no just a 1rm max but maybe a 3rm, 5rm, 8rm, 10rm, 15rm, 20rm
The only people who ask me how much i bench are faceless avatars online or beer belly dad bods IRL
All I needed to hear was bench 2-3 times a week
😶
Great advice! And it works
Bodybuilders and brains don’t belong in the same sentence.
This is something I already knew, but needed to hear again. Thanks Champ!
My max with 135 was 10 reps and 155 for 3 should I keep working on 135 or 155 ??
생각보다 너무 별로였음 개인적으로
Look at this mountain of a man😂😂😂😂
The most useful information i have heard about bench press this is why cutler is and was one of the best bodybuilders of all time
Thank you
ONLY IF THIS GUY DID CALISTHENICS
And dont forget the occasional steroid abuse
Never forget when jay inclined 405 for 12 and made it look ridiculously easy
I just feel that higher reps and lower weight is just better for longevity those heavy squats or bench can really f up your ligaments
My max was 240 for the longest time i got to 275 in 3 months by alternating between repping 135 maybe 10 sets of 10 on chest days and doing drop sets on other days
ahhh I've been doing this to see what happens and it's been working, so good to hear it from a great
If you're not sore 1 or two days later, you didn't grow.
Max weight does not help to master mind muscle control. Optimal weight gives you more effective reps.
Good lord he benches high. Almost to his neck.
Muscle confusion is nonsense. All your muscles respond to is time under tension.
Thank you so much 😊
Nice
Jay is it better not to go all the way up when becch pressing..I noticed that is how you did it..
Jay number 1
The reason your breaking the plateu though is cause your letting your nervous system rest. Not cause your building strength with the 15-20 rep range. Benching 3 times a week if crazzy unless 2/3 of those day are high reps and not close to failure
Also try taking off 2 or 3 weeks. Sometimes the muscle needs to heal and rebuild itself back and stronger.
The muscle is “confused 😮” durrrrr. Bro science
Chest 2-3 times a week!!!? Overtrain like a mf
This advice is why Russian powerlifting records still hold up today. They focused more on volume than weight. Volume is always better than weight for most athletes. Weight benefits those who needs explosiveness paired with good cardio like a boxer or baseball player
Ah brain work
idk i dont think doing grip width in line with shoulders and bar coming short of your clavicle (should be your chest, and not short) is going to grow your chest much regardless of reps.
High volume is game changing..
Jay hawk eyes
Also strengthen your lat/shoulder, foreman and wrist and rotator cuffs too
Jay muscles don’t have brains they cannot be confused or ever get confused 🤣
I try and work’s 💪🏻
AND follow that up with 2 weeks for repping you new max: new max 2-3 times, 3 sets. If you find you can do 1 extra at any point, push it through. If you find you repoing 5-6 times, find a new max and repeat. Then go back to a lighter weight, wash, rinse and repeat.
🙏🔥🙌 thank you brither
2 to 3 times a week. Dam
I need more rest than that. Using hit
Here’s a way. Do your bench press free weight then go to smith machine and try match it and do more reps . When I squat I’ll do heaviest I can then go on leg press with same weight and try match the reps or more.
I do a 5X5 of what you can do 5 sets of. Then each chest day I went up 5 lbs and did 5X5 again. Went from 275 to 315 but like he jay said, no need to 1rep max every week
Usually the weight we can comfortably do 5x5 on with the exception of the last set is usually a weight we can get 10-12 reps on the first few sets anyway, which is why I think 5x5 works so well. You’re not over exerting yourself on every set since it’s basically 75% of your 1 rep max for the 5 sets
Basicly...if you want to get better at something you jeed to do it alot...so going heavy long term just isnt gonna get you enough reps...neurology is about way more than poundage...
Who's this guy? He has potential!
Going lighter and focusing on different rep ranges and just executing each rep as efficiently as possible is great advice. If you do want to try a 1rm, I do recommend doing a top set of 1-5 reps prior to higher rep work on one of the Bench sessions you do per week.
Confusing the muscle? Sir, do you know Rich Piana by any chance
My pro tip is to do a few sets of close grip bench after your normal sets.
I don't understand this. How's that supposed to increase your bench?
I dropped 315lbs on my chest last monday. Will i get to lift again?😭.. also, im stuck on 315lbs max. How do i surpass??
Ive been doing 15-20 for the last 6 months and i see a world of change. Every once in a while i go for like 4-6 and it surprises me how much the 15-20 translates.
The 3 to 6 rep range lifting sub maximal loads its by far the most optimal way to bream through plateaus.
Adding in training techniques such as pause training, rest pause, priper accessory work to bring up weak points and accomodating resistance all help.
Splitting your training into mesos also helps so maybe do a few mesos to focus on hypertrophy. Then go back to general strengrh based mesos in theb 3-6 rep range. Maybe at the peak of every general strength based meso test your 1RM before deloading. Rinse and repeat and you will keep making progress. Sure its diminishing returns but youll still progress. The problem is when you are advanced the progress comes so slow that it seems like not making any progress at all. If your 5 rep max on squats is 405lbs. It may take you like weeks or months to make that a 6 rep max. An extra rep at that level is literally adding another 405lbs of volume. This is why you have yo become more patient the more advanced you are. Train hard and train smart and remember 8-12 reps is always key
Have you seen all these cretinous gen z in the gym arching their back now. They've even managed to retard the bench press.
The bench press is a _triceps_ exercise. You're not moving up in weight because your arms are weak.
E E E E E E E
Focus on staroid.....
You gotta.shock.the muscle.......right babe?
Why should I increase my bench press?
I normally do 4x10 for bench one day a week but improvement really started to slow down. This week I threw in a second day using a chest press machine and an incline machine. Maybe I’ll switch up the rep and weight each week.
the 8-12 is timeless but so accurate, i always focus on getting 12 reps per set, usually on the last set i’ll get 8-10 and thats when i go till failure no matter how slow the weight comes up, W advice from jay
💪
I've already done this, it really works 🎉
Excellent communication
Thanks so much Jay!!! Absolutely 💯 % appreciate it cause #1 I may be at that sticking point soon after some serious gains and #2 I’ve never heard anyone else other than Arnold speak on this subject. Arnold states that he knew that whenever he went into the gym that his muscles would try to get used to whatever he gave in a workout. Arnold said that your muscle memory plays against you for your muscle gains. See it tries to get used to whatever you give it. Arnold said his muscles were like saying I know your whole game plan! I know how many reps you were going to do how many sets you were going to do on whatever exercises. I’ve got you beat , it says! Arnold so then said, fine! I’ll tell you what I’ll do! I’m going to walk into the gym and start straight right off lifting the heaviest weight and see if it’s used to that!
Should I bench with hands wider like on the lines or further in?
A lil bit outside the Shoulders.
A little bit!!!!!
Cause if you are tooooo wide griped you will have a smaller movement. Thats bad.
Ok I will thank you
I've heard this information before but never implemented it. Been stuck at 180lbs on incline and decreasing over time, so I'll give this a shot.
Stuck on 135kg for 6 months, gunna switch it up
88kg bw so weight to strength isn’t the best, but getting there
Awesome advice 🙏
No nonsense as always
truth is this guy can say anything about anything for strategies
You have to „shock“ the muscle, you have to „confuse“ the muscle, what‘s next?
I feel like the barbell is way too high... isnt it supposed to be lower, like under the pec