8/28    Any serious weightlifters here? does anyone have any ideas on how
        to "jumpstart" my muscles? I've been benching the same weight for
        several years without much increase in max or chest size, and
        I'm wondering what, if anything, I can do? the only thing I've
        tried is not lifting for a few weeks, and that did not help
        at all. thanks.
        \_ supplements like creatine
        \_ ask ax (or as blacks say, ax ax)
        \_ I've increased my weightlifting capacity on bench from
           say, 130 to 195 via 6-9 months or so of consistent work.
           I haven't gotten 'huge', but I've had some increase, and I've
           been eating 'healthy', with a little bit of emphasis on
           protein, but not huge.  For bench, I do 3-4 sets, with set
           1 being warmup at 115, and thereafter doing weights that
           I can lift 6-8 times, inclusive.  I lift 3 hours per week or
           so.  I do 6-8 hours of cardio exercise per week.  I am not on
           any steroids or supplements.  I do not exercise the same muscles
           2 days in a row if I can help it, except cardio/abdominals.  It
           is possible you need to do more than bench.  I do pull-ups, dips,
           incline bench, seated rows, and sometimes biceps.
           But if you haven't been doing anything wrong, you may have just
           hit your maximum without chemical enhancement.  What is your age?
                \_ Because of my schedule, I can only go to the gym 4x/week,
                   max. I do 3 days of lifting and 1 day of cardio. I do
                   one day of chest/triceps, one of back/biceps, and one of
                   shoulders/legs, and I do 2 exercises for each set of
                   muscles. I definitely do not want to try any nutrition
                   supplements (shakes, creatine, etc), but I could try
                   modifying my regular diet. And I'm 26. Thanks. -op
                   \_ consider changing your workout around a bit, it may
                      stimulate other muscles that you have not been using
                      that may be impeding improvement.  buy books that
                      have new exercise regimens you haven't tried.
                      but really, if you're serious, get a personal trainer.
        \_ Roids!
        \_ I'm a bad guy to ask- I benched 335 at age 23 at a body weight
        of 190 lbs.  I'm now 35 years old, weigh 189, and bench maybe 250.
        I have high cholesterol, so I can't eat the red meat I need to regain
        my power.  With that in mind, my best gains in bench strength came when I
        became obsessed with benching 275 for 10.  (I had been doing it for 5
        reps for years.)  I lifted as heavy as I could
        on every workout, I ate 3/4 lb hamburgers after every workout, I
        ignored my aching joints and back.  I was able to maintain that kind
        of intensity for a few months.  I got 275 for 9.  The point is that
        if you are stuck, you will have to put in a superhuman effort in
        terms of lifting heavy weights and eating high protein if you want
        to get past it.  In terms of chest size, as is most size, it's pretty
        linear with how much you weigh assuming you are working out and not
        fat.  I've found that for size increases, you don't have to do as much
        heavy lifting, but regular training is more effective- lots of pushups,
        dips, etc.  Good Luck!  Plateaus are a pain, but if you can make the
        sacrifices, you can get past them.  Eventually the cost to get past them
        will be more than you are willing to pay.  That's where I'm at.
        Cardio doesn't really help you gain size or strength, it just saps
        your bench in my experience.  My lowest bench presses are usually
        when I'm in my best cardio shape.  -ax
        \_ I have weak ankles and jogging/running is contraindicated. If I get
           my cardio through swimming (breast-stroke), will this work out the
           same muscles I'm working when I bench? --erikred
                \_ People who swim a LOT usually have great pecs, and they
                   bench more than average, but if you want a big bench
                   press, I haven't found a way better than bench pressing
                   as much weight as you can handle.  -ax
                   \_ Sorry, I mean, will swimming count as using the same
                      muscles (i.e., overworking them) as benching? --erikred
        \_ 1. Why the same weight? You should be increasing. Do fewer reps
           with more weight. 2. Work different muscles. Use free weights
           or machines. Just doing a bench all the time won't cut it. Your
           muscles are getting used to it. This is from my dad, who is
           60, weighs 160, and benches 350+. He is a personal trainer. Also,
           what ax says is true. Eat more protein/ change your diet. --dim
        \_ Your Dad is a genetic wonder, you should thank him on a daily
           basis.  I'm sure there is endless hard training involved, but
           those are truly amazing stats.  Wow.  I've only met one guy
           like that in my whole life.  And it's true, if you just
           bench all the time, eventually you will hit an impasse.  -ax
        \_ You Dad is a genetic wonder, you should thank him on a daily
           basis.  Those are truly amazing stats.  Wow.  -ax
           \_ He works out 6 days per week for hours each time. Sometimes
              it is weights and others it is cardio. He is not trying to
              bulk up. At his age it may not be possible. He was huge (like
              a bodybuilder) when was young. He weighed over 200 then,
              which is a lot since he's 5'9". No one could adhere to the
              diet he keeps and not go crazy. Personally, I find weight
              training boring and don't do it - genetics or not. The other
              funny part is that many of his clients want to look like
              he does and/or be that strong for their age. Most of them
              don't last long. It's not the best business for him, but he
              doesn't want to screw with someone who is not serious. He
              says women make better clients because they want to look
              good more than lift a lot. Young guys can lift a lot, but
              look like hell (too bulky in some places and skinny legs for
              example).  When they lift a lot they think they are fit,
              which is not really true.
              \_ I'm a bit mystified by people who are neither lifting weights
                 for looks nor for cross training for some other sport. Is it
                 about bragging rights?
                 \_ Probably. There's an emphasis on how much you can lift
                    (usually on the bench press). "Yeah, I do 550." Dad
                    says a lot of those guys can't do squats and are
                    cardiovascularly unfit. Good looks come through
                    proportion and not working out just the chest and
                    biceps.