Basic Lifting Question

[GhSmash]

Hey guys, I have been working out consistently about 4 - 5 months now and it seems like my bench is not increasing on the bar, but with dumbells it's increasing decently.
I am trying to get to the point of powerlifting, so I have only been going heavy on almost all workouts.
I go to the gym by myself, so I don't have a partner to spot me, therefore I do mostly dumbells instead of the bar because there just easier to manage by myself. I will switch to the bar once every 2 - 3 weeks, but I'm wanting to transition to mostly bar and occasionally dumbells because powerlifters don't compete with dumbells.
Anyways...
I am able to lift 95lb dumbells flat bench and when I had just started going to the gym consistently I was lifting the 85lbs, so my dumbell has increased pretty good(I think). I did the bar this evening and I was only able to lift 225lbs and that's what I've been lifting for 3 months and can't seem to increase on the bar.

I would appreciate all the help y'all could give.
Thanks.
P.S. Sorry if it's way to much info for a simple question... Still new to the forum.


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[Crossfit]

Just keep working hard .. It will go up as you train ... Try to do some more assistance workout for bench wich will increase your bench by some !

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Btw i was benching 185x1 1 years and half ago , now i can bench 245x6

 

[jwilliams2]

You need to do more bench work with the barbell. You shouldn't try to max lift every time you bench, that's where a lot of people make the mistake when it comes to improving their powerlifting game.

Do sets of 3, 5 and 8

Week 1 - 3/4 sets of 5
Week 2 - 3/4 sets of 8

Something similar to that will work

Make sure you are doing some tricep work as well

 

[muskate]

The shoulders and triceps are the weak point in most people bench press. I would take a few weeks to focus on developing those (through overhead barbell shoulder press, weighted dips and narrow grip bench press) and I suspect your bench press lift will increase.

Are you following any periodization to your workout program? This would be a really good workout program for you to follow:
http://www.body building.com/fun/ph3-layne-norton-power-and-hypertrophy-trainer.html

 

[LevButlerov]

There is one mistake many do, of not bringing it variety into the training, and they keep on doing the same exercises over and over again, and the muscles stop growing because they just get used to it. Try to do more periodization on your trainings. Also, getting a spotter at least from time to time will greatly increase your stats, as you will have more confidence to lift more and breal your muscles even more, making them grow more.

 

[wags]

You might want to take a look at Louie Simmons and the west side barbell power lifting info. Just search the net. You may have to buy some of his books, but they are well worth it!

If your going to get into power lifting.

If you bench press with a bar, make sure you do not use collars on the end of the bar, if there is no one around to spot you. That way if you fail, and get stuck with the weight

on your pecs, you can tilt the bar to one side, and the weight will slide off, and then the other side will fly off on its own, makes a hell of a bang. A lot better then rolling the damn

bar down your abs, and getting smashed, or hurt. Only thing, you have to make sure the bar is very balance, as you lift, or the weight will slide off. I have found a rusty bar

works good, to help keep the plates from sliding off.

 

[poonplatoon]

Another issue is training alone while doing heavy lifts you are probably being more cautious which isn't a bad thing. I do the same thing and if I don't have a spot I will do more sets with less reps so I know I have some gas left if I get into any trouble.

 

[HULK]

I would train in a lower rep range, 5-8. Don't max out very often. Make sure your training everything else hard and heavy. Back shoulders, arms. DONT SKIP LEG DAY. wanna get stronger on EVERYTHING? Increase leg strength. Trust me.

 

[Mrsurgeon28]

Make sure are practicing the proper technique and also remember. There is more then one way to grow a muscle. You must not only tare the muscle down and let it rebuild, but also by pump. Some light days with high reps then heavy days always keep your muscles guessing.

 

[BigBro]

I am trying to get to the point of powerlifting, so I have only been going heavy on almost all workouts.

This is your problem. Stop it.

Sounds like you need a proper powerlifting program. A very simple and easy one to follow is 5/3/1. It works for everyone, beginners and advanced. Part of the reason why it works so well is that it incorporates regular deloads to help you recover and grow stronger.

Get the basic beginners book. Read it. Do it. It works.

Or you can just google it and read articles written by Wendler on T-nation. It has the whole program there.

 

[MikeSnow]

its going to take a lot of time and consistency bro, keep at it