I'm 148 lbs and can bench press 230 lbs?

Question

and im 5'8, ive been following up on as many tips as i can to help me boost the amount of weight i can bench, so far i've been using creatine, waiting in between work outs to allow my muscles to grow, but i just can't seem to bench anymore than 230 lbs and ive been trying really hard, any tips to help me lift more and improve on my bench press?

Answer 1

Though most people would only recommend mixing up your workouts, isolating muscle groups, or starting a new program (each are good advice), there is one other thing you can do to get over your plateau. REST... I would suggest taking a full week (or two if you want to) off from the bench program to let your muscles completely heal. What most people (including experienced weight lifters) don't realize is that it is very easy to over train (this happens even if you lift every other day). Over training is the primary reason for plateauing with experienced lifters such as yourself... note that it is very common for competitive lifters (such as myself) to take 1-2 weeks completely off before a meet to let the body completely heal. I've found that taking small bits of time off won't hurt your performance in the weight room (and will actually improve it). Overtraining is most likely causing the plateau... take some time (1-2 weeks) off.

Answer 2

Bench pressing more than 80 lbs over your weight is impressive. You seem to have reached a plateau, though. This is quite normal and happens to most experienced lifters at one time or another. First of all, do not overwork your muscles. You mentioned giving your muscles time to recover between workouts, which is good. Dont target one group of muscles any more than twice in one week. To help break through the plateau, you may try cycling your workouts. This involves a 6-8 week program consisting of varying the amount of reps and weight you use, usually higher reps with less weight at the beginning, then progressing to lower reps with higher weight. At the end of the cycle you rest for a week or so and then begin again. A quick fix might be to make sure you have proper form with your feet on the ground, butt on the bench, and pressing the bar back over your head. There is a myriad of info on the web to help with designing a program and to help with your form. Hope this helps and good luck!

Answer 3

hmm someone your top could have the capacity to benefit this a lot more effective, yet you in consumer-friendly words all started so as it really is okay. i'm guessing that you're fairly skinny?? if some thing, basically attempt to slowly advance the load anytime you bench, and examine out to get it that you'll be able to do 3 reps of ten and basically attempt to flow up weight. and in case you wanna get extremely ripped you'll favor to do more effective than basically benching. and all round workout consultation might want to be good. basically devour accurate, sleep nicely, and take protein haha good success! :)

Answer 4

Well, actually they say 72 hours between muscle groups, but whenever your muscles don't hurt you can lift again. Also it's a plateau. Mix up the workouts, barbells one time dumbells the next, and even cable in there sometime. Also hitting your pectoral minor will help that too (Incline press, and flyes).

Answer 5

Eventually, you will have to gain weight to lift more weight. But if you are dead set on trying to lift more at your current weight, try alternating your workout and laying off the bench press for a 3-4 weeks and concentrate on dumb bell presses and incline bench. Working the ancillary muscles and stabilizers will help you on your bench press.

Answer 6

that is enuff or u will strain yourself.
lift every other day to prevent muscle soreness.
dont lift any more than u are liftin or u will
have arthiritiz when u get in your late 30's

Answer 7

Your one strong SOB!!!! But I am much stronger..ahhahahahhahahaahah