Tired of reaching a brick wall aka the so-called dreaded plateau? All people eventually reach this stage, especially with the bench press exercise.
I receive countless emails on a daily basis on how to get past this plateau of theirs.
Believe it or not people, the process of getting past a plateau is definitely not easy.
There's no easy magic formula, no diet pill, no supplements, none of that mess! With all that said, let me tell you the oh-so secret answer: Change up your routine! The number one reason why people fail to make gains after a certain period of time is because their muscles get used to the movement of the bench press exercise.
You can't expect to keep making gains if you've been using the same exact exercise routine for six months straight.
You have to change it up a bit.
And believe it or not, this concept goes for any exercise that you're stuck on making strength gains.
There are numerous ways about having to get past a plateau, or that brick wall of yours.
One way to do it is stop doing bench press altogether.
Well at least for a while anyway.
Let's say, 3 weeks of no bench pressing what-so-ever.
It sounds tough don't it? After all, the bench press is on top one of many people's favorite exercise.
Why, you ask? Well let's look at it from my perspective.
Most likely you probably hit bench press three or more times a week.
With that said, your muscles that are involved with the exercise are probably over-trained and over-worked.
Most likely after 2-3 weeks of no bench pressing, this will give your muscles a chance to recuperate and refreshen up.
Despite not being able to do bench press for this time period, this doesn't mean you can skip out on your normal workouts.
So make sure you do your scheduled workouts also.