Slow progress on Upper Body Lifts

The Colonel · 12-03-2007, 12:54 AM

After looking around for a good bench pressing program geared toward simply getting stronger (and checking the FAQ which just seems to cover form) I've hit a snag and thought I'd ask for advice on here. All the programs that I've found have routines where you're benching 300 plus for reps etc. and seem to already assume that you're a really strong person. My bench is pitiful, doing a 5x5 for about 190 lbs.

I just finished doing 2 8 week cycles of a 5x5 pull/push/squat routine and have made considerable progress on DLs and Squats (added 30lbs to my deadlift and squat for 5x5, and about 25lbs for dumbbell snatches) but for my pushing exercises (been doing flat bench, standing dumbbell presses, and tried weighted dips for the first cycle then narrow bench press for the second) and after 16 weeks I've maybe only added 5-10 lbs on these lifts.

I don't know if its because of poor genetics (or possibly because I've had several shoulder/elbow injuries from grappling years ago) but this is getting really annoying.

I'm not a curl monkey by any means and I don't give a shit about how much pec development I have or whatever. I just want to get stronger period and make some serious upper body strength gains. I was going to start another 5x5 cycle (because I make such great gains with it with legs and back) but its pretty obvious that what I'm doing, what I've tried isn't cutting it for my "push" days. Any advice? Or a link to a good program that doesn't assume I can already bench 300lbs?

Klotz · 12-03-2007, 01:08 AM

http://www.timinvermont.com/fitness/benchpgm.htm
Never actually tried it though.

GroundNPound · 12-03-2007, 01:37 AM

I would try some crazy volume, I am on crazy volume's nuts right now, but it works. I would say do 8x8 for your bench or maybe even 10 sets of singles and doubles. Those 2 things, in essence, make you stronger by virtue of using the shit out of your muscles without burning yourself out.

BabyPhenom · 12-03-2007, 02:46 AM

Have you tried GVT yet?

chia · 12-03-2007, 03:38 AM

How much upper body pulling and shoulder mobility work have you been doing?

The Colonel · 12-03-2007, 03:44 AM

This may sound dumb, but I'm guessing that "GVT" is German Volume Training? 10 sets of 10 reps?

No, I've never tried it. After looking it up it suggests only doing one compound movement for that bodypart, so for my push day I would only be doing bench press for 10x10?

I don't know how I would incorporate that into the 5x5 program I'm doing (I've been making such great leg and back gains on it that I don't want to stop). Its an idea, but it seems like doing reps that high would lead more to gaining mass than strength wouldn't it?

BabyPhenom · 12-03-2007, 04:03 AM

Read the 5x5 in the FAQ, there is also a primer for GVT there.

remember that slow twitch guys get bigger and stronger doing more volume as opposd to heavy weight and low volume.

DEVILsSON · 12-03-2007, 12:20 PM

A lot of beginners do very well on RE for upper body lifts. So doing 6-12 reps to failure for several sets can be a place where you can start for your primary upper body lifts. You can also alternate ME/RE sets in one workout to take advantage of CNS priming, you may also focus on heavy volume based programs/workouts like GVT or some derivations of something similar......a very simplistic undulating periodization routine may also be just what you need...

maori rule all · 12-03-2007, 01:01 PM

Quote:

Originally Posted by BabyPhenom

Read the 5x5 in the FAQ, there is also a primer for GVT there.

remember that slow twitch guys get bigger and stronger doing more volume as opposd to heavy weight and low volume.

I'm not questioning you, but were did you find out that slow twitch guys get bigger and stronger doing more volume as opposed to heavy weight and low volume? I take it, it is still heavy weight more volume however? Genetics is a huge part of pyhsical performance isn't it? to do with the amount of muscle fibers someone is born with mainly.

StevenCrowder · 12-03-2007, 01:08 PM

I'm in the same boat.

My bench has been stagnant at 275 for a while now. I've been doing WSBB for the past 5 weeks, with great results on the Squat/Deadlift days... Not so much on ME Bench days.

Today I tried doing a "repetition" bench day instead of a "dynamic" bench day. I'm guessing my low bench is probably due to a lack of overall upper body mass.

I'm thinking of doing WS for Skinny Bastards for my upper body/bench days and continue with the Standard WSBB template for Squat/Deadlift days. Think that can work?