decline bench press strength increase: how did it happen?

[robc]

Hey all, have a question concerning my workout & my recent strength increase. Maybe a few of you fitness/health experts can help me out.

I've been going to the gym for the past 4 months, quite regularly: at least 3-5 times a week. Have been seeing some decent changes, weight loss (fat loss), improved energy, cardio fitness is up, etc. My diet is clean during the week but I allow myself to go butt wild on the weekends and eat as much junk food as I want in unlimited quantities if I need it, it keeps me sane and gives me something to look forward to from my dull weekday diet.

I follow a higher protein, low to moderate carb diet. Protein shakes, eggs, steak, turkey, tuna, chicken, salad, vegetables, fruits, water, etc.

For the past month or so on the decline bench press workstation, my strength had peaked. The decline bench press workstation is a pretty wicked piece of machinery. The decline bench is exactly that, your head is lower than legs when you're lying down on it. The arms are independant of each other, no straight bar across. You add plates on each side of the machine.

On this workstation, I start off with a quick 20-25 of reps, using 1 x 45lb plate on each side. My next set is 12-15 reps, using 1 x45lb and 1x25lb plate on each side. My next set, 10 reps with 2 x 45lb plates on each site, after that, 8 reps with 2 x45lb plates + 1 10lb plate on each side.

I max out at 2 x 45lbs plates + 1 35lb plate on each side for @ 6 reps (and I struggle with the 5th & 6th rep).

It's always my first exercise in my chest routine.

The other day, what I showed as my max out set about (2 x45 + 1x35 plate on each side) felt like ice cream to me, I did 12 reps easily and I felt like I could have done more but I wanted to save myself for my next set because I felt I could do more. I did an additional set with 3 x45lbs plates on each side and did a good 8 reps. My last set was 3 x45lbs + 1 10lb plate on each side for 6 reps (and I struggled on the 5th & 6th rep).

Where did this increase in strength come from.

My diet was the same on that day as usual days. I had a protein shake, 2 yogurts, an apple, some beef & vegetable stirfry for lunch. I cheated and had some soft burritos & tacos for supper that day (beef, raw veggies, cheese, etc.) and my usual 1-2 litres of water a day. I had couple cups of coffee that day too but nothing out of the ordinary. A multivitamin (a children's multivitamin at that, shared one with the kids during breakfast) and that's about it. I don't use any supplements, performance enhancers, steroids, etc.

I'm still perplexed by the strength increase. I felt like popeye, I've experienced good pumps before but my arms & chest felt huge, like they were full of air.

Any ideas how I was able to blast through my previous best of 2 x45lbs + 1x35lb plate on each side of the decline workstation and work up to 3 x45lbs + 1x10lb plate on each side. That's like a 20lb increase on each side. I'm in ok shape but still a ways from my target physique. It wasn't a extremely positive day either but not my most negative either. Just normal as far as I can tell. I just can't understand how something that was so heavy previously became so easy the other day.

I was also stronger at the chest/pec dip workstation. It's an assisted weight machine, I start off at 110lbs of assistance and work my way to 80lbs (4 sets, 10-12 reps each, start at 110, 100, then 90, then 80, reducing the weight assistance makes the exercise more difficult). I was able to add 2 additional sets, working down to 70 and then to 60. These are full dips, high at the top and working all the way till the bar hits under my arms at the bottom of the dip.

I would have added flyes and some dumbbell work but I figured I would call it a day since I had done so well, finished up with some light cardio (I also start my workouts by walking around a track for 10-15 min. just to warm up my body)

If there are any fitness or strength training experts out there that can shed some light on this, please do. It was a great workout, my pump was awesome (but I've had better) but I've never been stronger in these exercises.

I'm into LOA & IM alot as well and can remember thinking about being stronger on these exercises but it wasn't something I sat down and made a concerted effort to create an IM of increased strength in my chest exercises.

Any ideas?

[PianoManGidley]

You continue to workout and you expect NOT to have improvements in your strength?

[robc]

Originally Posted by PianoManGidley

You continue to workout and you expect NOT to have improvements in your strength?

The previous weeks workout didn't yield anywhere near the same results and nothing else has changed between then & now.

Don't get me wrong, I'm really happy about this strength increase, it just seems very much out of the ordinary. I pretty much expected to struggle with that previous max set, this workout I was able to surpass it easily and it was heavy set to be sure (for me), I added 20lbs. to each side on that workstation, I'm trying to figure out how I was able to improve so drastically when it seemed that I had plateau'd in progress on that exercise for a 3-4 weeks already.

[Dannyboy1]

Originally Posted by robc

The previous weeks workout didn't yield anywhere near the same results and nothing else has changed between then & now.

Don't get me wrong, I'm really happy about this strength increase, it just seems very much out of the ordinary. I pretty much expected to struggle with that previous max set, this workout I was able to surpass it easily and it was heavy set to be sure (for me), I added 20lbs. to each side on that workstation, I'm trying to figure out how I was able to improve so drastically when it seemed that I had plateau'd in progress on that exercise for a 3-4 weeks already.

The biggest one is rest. I'm constantly amazed at how many people underestimate the effect of good rest. You could actually workout less and make more significant gains if you do it right. Maybe you got better sleep. Maybe you did less between.

[robc]

I have gotten a few days recently with 8+ hours sleep whereas usually I get 6 hours, that's the only thing I can think of.

I need to rest more, the feeling was incredible, just visually looking at the weight stacked on the machine and being underneath the weight and pressing it up with less effort than previous, definitely a great pump for my chest, arms & EGO!

I'll track that, if rest is what is allowing me this strength gain, I will test that out and see if I can repeat it next week on my next chest workout.

[Amadeus]

Look at your tricep strength. You of course use your tricepts as well as your chest muscles for bench presses, but I think your triceps are utilized even more with decline. Have you worked on your triceps in the past few months? That may be where the added strength is coming from.

[Dannyboy1]

Originally Posted by robc

I have gotten a few days recently with 8+ hours sleep whereas usually I get 6 hours, that's the only thing I can think of.

I need to rest more, the feeling was incredible, just visually looking at the weight stacked on the machine and being underneath the weight and pressing it up with less effort than previous, definitely a great pump for my chest, arms & EGO!

I'll track that, if rest is what is allowing me this strength gain, I will test that out and see if I can repeat it next week on my next chest workout.

Try taking a few days off from a specific muscle group, then come back to it and see what happens. I bet you'll be happy.

[VacMan]

Another thing to think about is that your CNS (Central Nervous System) adapts much faster than your muscles grow. Especially at first.

You can expect to see rapid strength gains in the first year or so.

Sometimes the strength gains will suddenly skyrocket and then plateau.

You might have hit one of these spots.

Or you might have just drank a ton of coffee that day

Also, decline bench is an exercise where you can lift more weight compared to flat or incline.

The reason why is because there's a shorter distance to move in that position between your chest and full extension of your arms.