posted Mon, 01/20/2014 - 22:49
2772
How to get my wife's bench press up from 75lbs
ad
My wife is stuck on 75lbs on her bench press for a long time know, and she's starting to get fustrated, i was gonna introduce her to anavar. Also she can't do a pull-up, she eats as clean as can be and even has been doing the paleo diet. she also does crossfit training everyday. If anyone can help that will be greatly appreciated
- Bookmark
- 0
- 0
Put more weight on it and spot her. My husband always adds what I think is "too much" weight, then he helps a tad and soon enough I'm doing it on my own.
AnonA powerlifting program should sort that out.... Low reps high weight. I tried to find an old program by Poliquin that I destroyed my PRs with back in the heavy benching days ( I don't even flat bench anymore lol ) but German volume training is another method I've used to break plateaus. What I would do personally is dump crossfit for now then find a weight she can COMPLETE 5 sets of 3 reps with for bench press, if she fails to finish the 4th set then the weight is too heavy. 4-5 mins rest inbetween sets. Follow that up with either normal flys or incline flys whichever is preferred then don't do anything else for chest that day it's done move on. Rest 5-7 days between training chest. Note that I am of course a guy and I'm certainly no guru but I do know for me personally a few high effort sets give me exponentially better results than high volume low intensity, that applies to both my hypertrophy work and powerlifting work. To this day I only do two compound movements for each bodypart (back excluded) per workout, much better results than when I used to do much higher volume.
I don't know if this is the best article about it I didn't really read all the way through but you'll get the jest of it. To me it sounds like overtraining with the added crossfit, if she wants to increase poundages crossfit will likely need to be sidelined temporarily. Personally the 5 x 3 works better for me but both methods break plateaus.
http://www.seriouspowerlifting.com/3159/articles/german-volume-training
My Lord! Crossfit everyday?? No. Cycle weight and intensity. 3,# week full body approach mostly for gains. Bodybuilding splits sometimes. Upper / lower body splits great idea. I used to stuck on 35 kg chest press. I worked harder on shoulders and triceps and now I bench 55 kg. Press up also are must. Let your body fully recovered after each session. Some need 2 days for recovery. Some need 1 day. But after session take a day off. Really off. No unnecessary calories burn, like too much cardio for example. And eat .
IMHO If you go hard, Crossfit doesn't allow enough recovery time in general, much less to build muscle or significant strength.
Have her try half reps. You use the squat rack and set the bar up at your half way point. Going start with your max weight, and you will be able to lift several reps then keep adding more weight to it. It going to feel like you cant get at first but just keep pushing it will go. It feels weird at first but it will go. This helps you get past where people get stuck at the point coming up.
Samsung86She bench presses about 3 times a week. She's just stuck at this point. Even she wants to know what can she take if anything to get her strength up
why is she doing chest three times a week? I d be stuck too if I did chest that often ... rest is where you build the muscle not in the gym ... get her on a routine that will build strength all the pills in the world won't fix a sticking point .. this is about training
angusI Agree with grrrl. 3x a week is way too much. If you are looking for BF reduction And toning then it is a great routine but if you wanna get past 75lbs, then 1x per week is your goal. I bet she blows through that 75lbs the first week with that much rest. Same with the tricep, As long as she's not killing the tricep the day before then she'll make great gains.
A routine that's helped me get past sticking points is something like this for six ta eight weeks Monday chest (start fresh for the week) Tuesday legs, weds off, Thursday back , Friday off , Saturday core work Sunday off. Throw out cross fit for the time been its winter it will b okay if she gains five pounds. Just work on all the basic heavy lifts improving her whole body strength. U improve that she will be throwing 100 pounds up on the bench brother. Make sure its high intensity and keep the rep range low 4 ta 6 . Even on her chest days have u done forced reps with her take her past her stopping point. Only do this once a week on chest iv tried doin it multiple times and it just leads me to where i don't recover good it taxes my body to much. U will prolly have to up her daily food intake to.
I'd cut that back to no more than 2 times a week.Also work on all basic compound movements as rolltide stated.
Help build up her whole body strength with all the basic compound movents. Using rep range of 4 ta 6
I usually start screaming "YOU LIFT LIKE A GIRL" and that seems to piss off my wife and gets her motivated to lift more! ;-)
wait until she out benches you one day and then you realize she is bigger than you and you won't be saying that ..lol
Regardless of her size or strength, I'm very frightened of her! Lol.
How often is she bench pressing?
56tooIf her problem is at the end of the movement (upper half) then she needs more tricep strenght, if at the bottom then its her pecs. Strengthening her back will help. Doing lower reps with heavier weight will make her stronger too.
Coryh11I have found that resistance bands work wonders for building up strength on both the bench press and bodyweight pull up.
I attach the bands to each side of the bar and depending on what type of bench it is wrap it around the supports or find a dumbell heavy enough for the weight being lifted, for pull ups find a band that makes you struggle but will self spot you attach it to the top of the pull up rack grab a step or box and either stand on the band or lift you knees and out them in the loop.
Simply follow progression methods until you meet your goals