Best Plateau Busting Techniques for a BIGGER Chest

http://www.rw3fitness.com

Ray Wetterlund III, La Jolla's Celebrity personal trainer, shares his 3 best moves for busting through your plateaus to build a bigger chest!

Category:

Howto & Style

Tags:

• chest
• plateau
• workout
• la jolla
• bench press
• bigger chest
• How to get a bigger chest

[RayWetterlund3]

For size, a typical rep range (8-12) taking muscles to complete MAXIMUM Faiure. I would generally rest no more than 60 sec. Strength training you would rest 2-3 min. Hope this helps!

[mqzmcq13]

im lookin to build strength and some mass, but im at a plateau in my bench, and have been for the past month or 2 at 245 lbs. the thing is i already have a huge chest and dont need anymore. im desperate lol :( advice?

[RayWetterlund3]

@mqzmcq13 You just said increase strength/mass but don't want a bigger chest? I'd say stick to a repetition protocol of 1-5 HEAVY and REST 2-3 min depending on movements. These techniques will help get you stronger by completely shocking your system. The negatives are a MUST as long as you don't have any existing injuries. Be careful and keep me posted!

[tyrone7291]

hey my name is jerome i just turned 15 i am stuck at a plateau my bench is 175 for 6 reps and 4 sets i rest between 3-5 minutes i have been stuck at this weight for months can you please help me

[RayWetterlund3]

@tyrone7291 Are you looking more for Strength or Size? This will determine weights, reps, rest etc You have got to SHOCK your system

[Hashashin8]

@srhawk2003 dont use a barbell use a dumbbell for bench. it hits the chest MUCH better. bars suck when it comes to presses. keep your forearms perpendicular to the ground so your triceps only stabilize it, instead of press the weight. it will produce much better gains.

[srhawk2003]

If I don't have access to a bench but I have plenty of dumb bells, what should I do for gains?

Thanks

Steve

[srhawk2003]

What of you don't have a bench? I have pretty much everything but. Any suggestions?

Thanks

Steve

[10bombss]

no offence but your youtube name is Ray wetter dick in punjabi lmfaooooo

[socomkilla91]

i like it... triple annihilation!

[inhiswords]

after doing a workout for breaking through a plateau. the following week do you go back to your normal workout routine?

[JustCallMeHonda]

Hey man, just saw this first video and great stuff! I have a quick question though. I'm 16 years old, VERY active, thin but athletic, and long story short I'm probably going to be getting a benchpress seat, barbell, and weights soon. I have small pecs and have never really lifted at all. Would exercises like these give ME maximum results? And it would be hard to have a spotter. Could I go without one sometimes? Thanks a ton.

[dodge69874]

@dodge69874 push your hardest and don't let yourself fail unless your body can't do it. It's a very mental thing. If you think to yourself you won't be able to do these many reps with this weight or won't be able to push this amount of weight, your body will give up on you. Also, start light to get the technique right, then every time you come do the work out try to add weigh. Like say you start with 90 lbs. on your first set on week, then next week start off with 95-100 lbs. instead.

[dodge69874]

@zayfothemwaves What I used to do was workout my chest 1 or 2 times a week and on the other days workout muscles that would help on the bench press. shoulders, triceps, back, etc. Make sure your muscles are rested well and not sore before you decided to work on them that day. And try to work your way up to failure, start with a set of weight you can only push out about 12 of. If you can do 13-15 then you need to add more weight. Then one you can do 10, and the last one you can do 6-8. Always...

[dodge69874]

@alcovybaseball1 lol. Peanut butter has a bunch of fat though. Me, I prefer eating straight up nuts like cashews and peanuts and pistachios for snacks. Also eat plenty of meat, chicken, fish, and red meat. And a good supplement ingested right after a workout will also help you out, like protein bars or protein shakes. I started junior year weighing 135 lbs and maxing ~155 lbs. and by senior year I weighed 150 lbs. and was maxing 205 lbs. on the bench press.