Get a STRONGER Bench Press with our Plateau Breaker Bench Press Program! 🥇💯🥇 👉 www.garagestrength.com/products/plateau-breaker-advanced-bench-press-program
@@jimit.4220 naw everybody on social media makes their impressive achievements look really unimpressive so now people think everything they do sucks and are envious of everybody who’s doing better
Na usually its good to start heavy and go light for reps after but 3x17 is a lot of reps i agree w that. The 3x5 wont give you a pump or too much fatigue it’s focusing more on the CNS
17 is overkill. Doubt you'd manage 17 after 3 sets of your max. But it's something to strive for to break through the plateu. Once you get all sets of 17 the plateu should be gone
I tried it after seeing this video, and after my 3x5, I got the 17 reps the first set and was dead af, the second set I worked to failure around 10 reps, 17 is insane volume. 3x12 would probably be better imo.
It’s sucks because I barely lift and I look huge. My muscles show easily but I’m nowhere near as strong as I should be. I know it’s a half blessing, but I need to get stronger.
Had the same issue for a while bro. Too much hypertrophy work, and not enough strength work. I would suggest jumping on a beginner strength program, such as the 5x5 or similar. You'll be shocked how strong you can get, and quickly. As a plus, it's also a lot of fun, as you get to add weight pretty much after every workout, at least in the beginning. Makes you feel like you're leveling up 😂
Lol yeah it’s pretty embarrassing cause I have broad shoulders but can’t lift for shit especially now. I remember my senior year some freshmen were saying I look like I lift often but I struggle with only 315 on deadlift, pretty sad.
You will get passed it I was stuck at 285 for like 2 years lol. Then got to 300 then got to 315 then 325 now within in a year and only put on about 3 ibs of lean mass just started focusing on small weaknesses and tweaking them.
4 years plateau??? You're doing it wrong, man. Unless you're benching 200+ kgs. Then it's okay to plateau there because that's going beyond what we normally should be able to lift.
any advice on how to make bench work chest and not shoulders? I've tried... 1. Wide / medium / narrow grips 2. Neutral grip with Swiss bar 3. Dumbells instead of bar 4. Retracting shoulders / arching back 5. Smith Machine Guillotine press 6. Smith machine press Nothing seems to work, always feels 80% shoulders 20% chest, the only thing that comes close is reverse grip bench or d/b presses but they are too harsh on my wrists
In all honesty I don’t think barbell bench is the best exercise for growing the chest cause it’s kind of secondary to the triceps IMO but if you do DB bench you can get a decent chest pump if you lower them to almost hitting your armpit solid for upper chest get a big stretch at the bottom go watch Dr Mike talk about it hope that helps
I tried this. Did 3x5 with 80%. Then 2x16 with 60%, the last rep being an insane grinder. Also took 3 min rest between every set. Once I hit 3x5 + 3x17 think I'm past the plateau.
3x17@60% 1RM sounds physically impossible…but I’m gonna try it anyway. I could increase my bench or I could get crushed under the bar…either way it’s a win😂
Your 1RM is 67% more than 60% of it. 100/60 = 5/3 = 1.67 If you can not do that weight 24 times, something is wrong with your muscular endurance. Time to fix it. This will do that. 👍
I know people disagree but working the narrower range is so much safer and keeps constant tension/utilizes strongest range. More and heavier reps in your strongest range still increase growth and power.
This actually does work. Did something very similar to break 405 first time. I did more focus on negatives, overloading, isometrics, and 30-50% 10x10 mixed with alternating heavy days. Then 1x per week very high volume sets, like 225 for 50+ reps total. Only used low rep, heavy heavy sets to track and measure progress for the most part. And if you bench sucks, train your back... Train your rotator cuffs muscles EVERY DAY, every warmup first do a pull before you even touch the bench. You'll be happy when you don't look and feel like shit and still have a garbage bench.
In high school back in the 80s, we did a similar workout. We'd start with our one rep max, and drop 20 lbs Per set until you get to the bar. Each set was maximum number of reps
@@steelphantom9105 in regard to the original video, I did just that with my comment. If you're talking about what our coaches had us do, that was over 30 years ago...one, I couldn't possibly remember, and two, it was pretty much your run of the mill high school athletics program. If you played sports in school you should have an idea. I really don't know what you're asking
Can you do/tag me in a video where you work on top half of bench press/lock out exercise? I feel like I could hit 315 with the bottom half but the top half makes me fail 305
I like this idea for plateaus like he said but you should probably do this workout with only one exercise like once every other week because your gonna need the time to recover.
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Get a STRONGER Bench Press with our Plateau Breaker Bench Press Program! 🥇💯🥇
👉 www.garagestrength.com/products/plateau-breaker-advanced-bench-press-program
Bro, i love u channel name HAHAHA, the university of squat, the house og hipertrophy the garage strength XD
Nice content bro
Nice deltron 3030 shirt👍
Could the same or similar trick be used for deadlift, squat or overhead press?
HHHHHmjHHHH
Would you mind if you explain more i didn't get it i lose always to mathematics
sir, no one watching this benched 405
Got ya !
Bruh, I have. Almost tho.
He just trying to flex to show he's an authority on the matter, nothing to worry about.
My mom can... just saying
And yet I can...
Let's say you hit 405
Me looking at my 185...
185? You strong as hell bro 💪
Bro I've been stuck at 135 there are a lot of people worse off than you lmao
@@Etriant same but today I finally did 145 for 2 reps
My bench is by far my worst out of deadlift and squat
Good shit dog, just did 135 for 8 after warm up the other day while benching and was not expecting to at all lmao, stay consistent.
Bro if you bench 405 you ain’t watching this video 😭😭
If you bang out 405, you have made it, and no one needs to tell you what technique to use.
@@donaldkasper8346 exactly!
the program still works regardless of ur bench
I am. But he said nothing. 😅😅😅
i hit 405 but i’m mad i can’t break above it lmao
Ummm...if I ever hit 405 I'm not gonna complain about a "plateau".
@@docbeastpants I appreciate the confidence but I topped out 350 thirty years ago. 405 ain't happening.
Yeah you will 😅
Whatever it is in life we always want more.
this actually works went from 105 to 115 in 1 week
good job bro
Keep going man❤
Well done dude
@@ColonelEMHouse now we at 135!
@@drewburch5841 any tips I can’t even do a 100 and I’m 220😢
Should I do partial reps also...
No you can do full reps and fatigue your triceps prematurely leaving the chest half worked
@@jigc23 Partials reps aren't fully working the chest either. You'd be better off taking a wider grip than doing partial reps.
No
th-cam.com/video/h0Upc7fqP2E/w-d-xo.html
@@jigc23 exactly, the little kids don’t understand that
i weight 149-153 and i just hit 200 on bench!
That is quite good, 1.33 times bodyweight is no joke!!
Next stop: 1.4, then 1.5.
💪
@@efisgpr 143bw 245 bench now haha
@@cozyyl what did you do to gain those 45lbs in 5 months? Did you do this 80/60 routine?
what did you do pls
@@bobmitch9313 beginner gain.
first step:
bench 405
Nothing sounds cooler than old school iron plates smacking together. Maybe a slap shot hitting the post is a close 2nd …
We straight guys like hearing a girl's butt cheeks clapping.
All the way up. All the way down. All the way up. All the way down.
Love the deltron shirt bro. Legendary old school hip hop
similar to what I have been doing, allso rest and nutrition is key
The black and white is actual footage of me at the gym
And it won't get better... 😩
17 reps with 60% 🔥💪🏻 let's gooooo
why is the sound of plates clinging so satisfying
"Say you bench 405"
*Cries while holding my 405 DL PR
*Edit: it's a joke y'all, I'm proud of my PR just poking fun at the video
I could probably put on that much weight in fat before I could develop to bench it.
That’s a very impressive deadlift bro
@@Swof99 fr this guy delusional or something
@@jimit.4220 or wants attention
@@jimit.4220 naw everybody on social media makes their impressive achievements look really unimpressive so now people think everything they do sucks and are envious of everybody who’s doing better
The 3 sets of 17 doesn't seem possible 😐 after doing the 3x5
Na usually its good to start heavy and go light for reps after but 3x17 is a lot of reps i agree w that. The 3x5 wont give you a pump or too much fatigue it’s focusing more on the CNS
@@RichLclips depends on the weight u guess but if I'm doing 3x5 normally it's heavy af
@@markambrose66 same here I usually drop down a significant amount after a 3x5. Personally never done 3x17 after heavy bench
17 is overkill. Doubt you'd manage 17 after 3 sets of your max. But it's something to strive for to break through the plateu. Once you get all sets of 17 the plateu should be gone
I tried it after seeing this video, and after my 3x5, I got the 17 reps the first set and was dead af, the second set I worked to failure around 10 reps, 17 is insane volume. 3x12 would probably be better imo.
Love this approach. It really helped break through a sticking point and the gains started flowing again. Solid advice. Respect
Deltron 3030 shirt 💪🏻 this man knows
Bro no one else noticed 😂😂 del 🐐
We got a man of culture I see, dudes rocking a Deltron 3030 shirt!
"Upgrade your brain matter" I listened to him because of his shirt
It’s sucks because I barely lift and I look huge. My muscles show easily but I’m nowhere near as strong as I should be. I know it’s a half blessing, but I need to get stronger.
Had the same issue for a while bro. Too much hypertrophy work, and not enough strength work.
I would suggest jumping on a beginner strength program, such as the 5x5 or similar. You'll be shocked how strong you can get, and quickly.
As a plus, it's also a lot of fun, as you get to add weight pretty much after every workout, at least in the beginning. Makes you feel like you're leveling up 😂
Lol yeah it’s pretty embarrassing cause I have broad shoulders but can’t lift for shit especially now. I remember my senior year some freshmen were saying I look like I lift often but I struggle with only 315 on deadlift, pretty sad.
Do 3 rep sets and become a god
ain't no way he saying we should do a 3x17 💀💀💀
Had to rewind 2x
Stay small and weak
with 1 min rest lol, never gonna happen with 60% of 1RM
SERIOUSLY?! This seems so simple yet BRILLIANT!!!! Rad!!!!
Not 15 reps, nor 20, but , dammit… 17 reps is the magic! :)😊
16 isn’t enough.
18 is too many.
@@ColonelEMHouse Never over 10 for me, or I switch to slow pause reps at various lift points and never lock out at the top.
@@ColonelEMHouseif you stop at 17, your pec instantly explodes
6 sets for 66 reps😈
Great half reps
Says the guy that can’t bench 225
@@c.d8455 what does that have to do with his shity range of motion
And very little TUT
Its fine, he worked the hardest area anyways.
My first thought as well. I can't move 405, but I always thought full range of motion mattered.🤷♂️
Let's say you bench 405
Me: 275 take it or leave it
This felt like a personal attack as I’ve plateaued on bench for the past 4 years 😂
I know the feeling 😪
Brooo that sounds like torture. Increase total volume repsxsets try some new exercises, tempos and grip width. If that doesn’t help then get a coach.
What the hell, man... 4 years stuck on a plateau means your program is pure filth!!
You will get passed it I was stuck at 285 for like 2 years lol. Then got to 300 then got to 315 then 325 now within in a year and only put on about 3 ibs of lean mass just started focusing on small weaknesses and tweaking them.
4 years plateau??? You're doing it wrong, man. Unless you're benching 200+ kgs. Then it's okay to plateau there because that's going beyond what we normally should be able to lift.
6 working sets with 66 reps of just bench. Is that your only exercise for the day sheeeesh
Add in some lat work and triceps and you're set.
I really miss the sound of metal 45s rattling
Fr The best sound ever
And I been stuck at a Plateau😭That shit was Hilarious Bro✅🏆
Im 160 I hit 205 and I been working out for 4 months
any advice on how to make bench work chest and not shoulders? I've tried...
1. Wide / medium / narrow grips
2. Neutral grip with Swiss bar
3. Dumbells instead of bar
4. Retracting shoulders / arching back
5. Smith Machine Guillotine press
6. Smith machine press
Nothing seems to work, always feels 80% shoulders 20% chest, the only thing that comes close is reverse grip bench or d/b presses but they are too harsh on my wrists
In all honesty I don’t think barbell bench is the best exercise for growing the chest cause it’s kind of secondary to the triceps IMO but if you do DB bench you can get a decent chest pump if you lower them to almost hitting your armpit solid for upper chest get a big stretch at the bottom go watch Dr Mike talk about it hope that helps
Why are you avoiding the lockout? Shoulder issue?
Arthritis in one elbow. Can't extend any further.
@@GarageStrength gotchu
I see you with that T-shirt✊🏾
Let’s say you bench 405!
Me with one 5 pound plates on each side:
Who knew the way to improve a bench press is to bench press. Crazy.
Thank you Jon Moxley
What’s with the number 17 sir? Thanks
how long do you follow this program for? 1 month?
Best way to increase bench is 4×4
I tried this. Did 3x5 with 80%. Then 2x16 with 60%, the last rep being an insane grinder. Also took 3 min rest between every set. Once I hit 3x5 + 3x17 think I'm past the plateau.
Is a pr when you can bench it one time? Or does it have to be a pr if you bench it 3-4 times
Its the same but one rep max its just easier to give yourself an idea of how much you’re actually strong
I've always been amazed at some guys that don't have much muscle mass;Yet!They have a great bench press.
at 147, 1RM at 231. usually do 5/5 at 80%. might need to incorporate this new program
3x17@60% 1RM sounds physically impossible…but I’m gonna try it anyway.
I could increase my bench or I could get crushed under the bar…either way it’s a win😂
Yeah I got 14 1st set had to drop 10 more lbs 11 then 10 reps. Don't think this is physically possible
Your 1RM is 67% more than 60% of it.
100/60 = 5/3 = 1.67
If you can not do that weight 24 times, something is wrong with your muscular endurance. Time to fix it. This will do that.
👍
I know people disagree but working the narrower range is so much safer and keeps constant tension/utilizes strongest range. More and heavier reps in your strongest range still increase growth and power.
This was very informational. Now what are the instructions if you do bench with proper form?
Dope f***ing shirt!
This actually does work. Did something very similar to break 405 first time.
I did more focus on negatives, overloading, isometrics, and 30-50% 10x10 mixed with alternating heavy days.
Then 1x per week very high volume sets, like 225 for 50+ reps total.
Only used low rep, heavy heavy sets to track and measure progress for the most part.
And if you bench sucks, train your back... Train your rotator cuffs muscles EVERY DAY, every warmup first do a pull before you even touch the bench.
You'll be happy when you don't look and feel like shit and still have a garbage bench.
235 multiple sets of 17?! Is this guy a retired nfl lineman Jesus Christ
Bounce that bar bro!!!
Very relatable 405 for sure can bench whisky barely being able to bench 155
In high school back in the 80s, we did a similar workout. We'd start with our one rep max, and drop 20 lbs Per set until you get to the bar. Each set was maximum number of reps
Can you share your full high school program with us?
@@steelphantom9105 in regard to the original video, I did just that with my comment. If you're talking about what our coaches had us do, that was over 30 years ago...one, I couldn't possibly remember, and two, it was pretty much your run of the mill high school athletics program. If you played sports in school you should have an idea.
I really don't know what you're asking
So yall did each set until failure
@teagan410 yes. Exactly
How many times a week for this method?
Why are high rep sets over 12 beneficial? More bloodflow to muscles which means more gains?
do you just add weight each week?
Can we apply this for squats and deadlift as well 🤔
Great stuff! Can it apply to squatting or any other exercise?
I did 60 kg for 5 reps last week and today, I did 60 kg for 10 reps!
The math ain't mathing...
😂😂😂
Mike Mentzer has entered the chat.
Awesome shirt dude
벤치 plateau 왔을때 : 80/60 drop
80%의 무게로 5개씩 3세트 수행, 쉬는시간 2-2.5분
60% 무게로 17개씩 3세트 쉬는시간 1분가량
Looking good bro...405!
I like this method, been doing it for about a year and my strit curl has gone from 135-165. Hit all the muscle has to offer so it all responds!!!
Im a beginner started 3 months ago. My max is 105kg. I’m gonna try this and come back to tell you my progress :)
Impressive if true
how often do i do it a week?
Whats the science behind 17 reps?? I know about percentages and certain rep ranges but just wondering about such a specific number
405 for bench is crazy
I've always just done it till failure and alternated starting with incline or flat at the beginning of the workout. Never had a problem
This is brutal
Can this apply to the squat aswell
Sir what are your recomendations on a boxer doing bench presses should i be fast on the ecentric ore slow
Both. 1 strength and 1 speed bench session
235lb 17 reps is crazy
0 repetitions were made this day
How are we supposed to overload this?
When do you max out ? Is this done multiple times a week?
Wait dose that also work with squats or is it a different ratio for squats
Is it ok to do it half reps and banging the weight of the chest cause that’s what you did
Makes you feel alpha so yeah
Let’s say you hit 405
Yeah, right.
Can we perform this method with all compound moments.
How about 3 x 5 with full ROM and more TUT by going slower ?
if he followed this advice his max would not be near 405.
Im confused. Is that considered full range of motion?
Like it Dane! I'm gonna try this cos I'm that guy!
Is the nax 1rm or 5?
If y'all want to hit 225 or even 315 bench 3-4 times a week trust me
If you're already at 405, what's the need to go higher?
Can you do/tag me in a video where you work on top half of bench press/lock out exercise? I feel like I could hit 315 with the bottom half but the top half makes me fail 305
"And it won't get better... 😩"
🤣
when you gotta gain, you gotta gain!
Is this faster than greasing the groove or daily singles?
And how many times a week?
I rotate my days between 4 sets of 12 and pyramiding to max and it went up super fast no plateaus
Can you explain more how you did this
My bench pr is the bar
I like this idea for plateaus like he said but you should probably do this workout with only one exercise like once every other week because your gonna need the time to recover.
I can do 12 reps of my 80% should I do that 3x or what should do?
And remember: No lock-out!
This works great!