My bench is stuck at 55lbs :/

[ShaShaaaax3]

I've only been able to bench 55 lbs for the past two months :/
I try warming up with just the bar, then adding 2.5 lb plates on each side ,then going up to the 5lb plates on each side, but i always end up failing while doing my reps at 55 lbs :/

What are some tips to make it go up?

[Kemo1990]

now adding neg on sight shashaaaax3 to my sig

[ShaShaaaax3]

now adding neg on sight shashaaaax3 to my sig

...why.

[builder95]

pushups if you're only doing 55 lbs. Girls always have a harder time building muscle than men because of lack of testosterone, don't let that get you down though just stick to pushups and bench dips for now. You will be hitting it in no time.

[oregonchick76]

Are you eating to support muscle growth? What other chest exercises are you doing? What is your rep scheme?

[ShaShaaaax3]

pushups if you're only doing 55 lbs. Girls always have a harder time building muscle than men because of lack of testosterone, don't let that get you down though just stick to pushups and bench dips for now. You will be hitting it in no time.

I was actually going to do pushups today to try to strengthen my chest but I totally forgot while I was at the gym!
I did assisted dips. I put the assist on 90lbs so i did 45ish pound dips which isn't too bad.. i'm hoping to be able to do a bw one by the end of summer !

Do you think i'd be a good idea for me to start doing them every day?
also do u think a 5x5 routine would be good instead of trying to do 3x8-12

[rockangel]

I was actually going to do pushups today to try to strengthen my chest but I totally forgot while I was at the gym!
I did assisted dips. I put the assist on 90lbs so i did 45ish pound dips which isn't too bad.. i'm hoping to be able to do a bw one by the end of summer !

Do you think i'd be a good idea for me to start doing them every day?
also do u think a 5x5 routine would be good instead of trying to do 3x8-12

Wait, you cant do one body weight dip??? How long have you been training and what has your past programs been?? Even i can bench 100 and do body weight dips. You should be progressing more than that.

[ShaShaaaax3]

Wait, you cant do one body weight dip??? How long have you been training and what has your past programs been?? Even i can bench 100 and do body weight dips. You should be progressing more than that.

i've only been bulking for 2 months :/
lifting since january but i was eating poverty calories (800-1300 a day, it varied, but never more then that) so i didn't really make many gains

[rockangel]

i've only been bulking for 2 months :/
lifting since january but i was eating poverty calories (800-1300 a day, it varied, but never more then that) so i didn't really make many gains

So up until 2 months ago, you were eating low cals. Now you are on a bulk. did you take any time at maintenece? What are your cals now? What other chest exercises are you doing and how many reps? Are you on a program or just doing something you made up?

Really the most important thing is the cals, they need to be high or you will see no gains. Second most important thing is you need to very chest exercises as well as bring up the strenght in the rest of the upper body because they all work together.

[ShaShaaaax3]

Are you eating to support muscle growth? What other chest exercises are you doing? What is your rep scheme?

yea i'm bulking on 23-2500 95% "clean" calories a day (if i have calories to fill in I'll have ice cream and I eat granola bars in school which are somewhat sugary they have like 10g but they're all natural and easy to bring with me)
I always make sure to get 140+ g protein (i'm not sure about my weight but it's somewhere in the 130s)
I do bench press, incline bench press with 20 lb dbs, and incline flyes with 12.5 lb dumbbells
my db incline pb is going up and so are my flyes. Not necessarily EVERY week but about every other week i can increase the weight.
July 17th will be 3 months on my routine so i'm going to change it up to an upper/lower spit 3x a week . once for growth 8-12 rep range , once for strength 15-20 rep range, and once for power 3-5 rep range

right now my rep range is all for growth, because it's my main concern , so I work in the 3 sets in the 8-12 rep range
I started adding in power sets at the end though in the 2-3 sets in the 3-5 rep range , only for some exercises though

should i start doing 5x5 for my bench for the rest of the time I'm on my current routine?
also, should i start benching more then once a week?

[jessejay91]

you could add more weight and only go half way down and back up on your reps. and then go only half way up on your reps. and then put it together for the full range of motion once you are strong enough

[Kemo1990]

you could add more weight and only go half way down and back up on your reps. and then go only half way up on your reps. and then put it together for the full range of motion once you are strong enough

[EB68]

You need to be doing all the compound exercises three times per week at your level. There is no way that you wouldn't be fully recovered in 48 hours with the weight you are lifting and eating at a caloric surplus, so why not take advantage of this and lift three times per week? This is the stage at which you will make the most gains ever if you do it right.

[rdferguson]

1) Check your form on the bench press.
2) Repeat step 1, but this time make sure your technique is actually conducive to getting stronger, if that's the outcome you're after. There are plenty of bench press techniques that are reasonably safe but not effective. You want a technique that's both reasonably safe and effective.
3) Increase the frequency at which you perform the bench press (and all the big compound lifts, really).
4) Consistent effort. If in doubt, use the basic progression KyleAaron always recommends: more, more or more. Once you get all your target reps in a session, next session add more weight to the bar. If you can't add more weight, do more reps. If you can't do more reps in each set, add more sets. So, if you get 3x8x55lb one day, the next training day you might do 3x8x60lb, or you might do 3x9x55lb, or you might do 3x8, 1x5x55lb. It doesn't really matter what rep range you use (so if you want to try 5x5, give it a go and see what happens) so long as you keep pushing yourself.
5) Make sure your program is thoroughly balanced. For every bench press you do, do a row, too.
6) Repeat 2 and 4.
7) Repeat 6.

[wakechica]

Ahaha you crack me up!! You and Cowboybiker.... must spread it around and all that

[ShaShaaaax3]

You need to be doing all the compound exercises three times per week at your level. There is no way that you wouldn't be fully recovered in 48 hours with the weight you are lifting and eating at a caloric surplus, so why not take advantage of this and lift three times per week? This is the stage at which you will make the most gains ever if you do it right.

I don't want to change my routine until next month because i have issues with consistency, next month will be 3 months on my current routine so it'll be time for a change, I'm thinking of doing something like this
-Monday: Lower Body 8-12 reps, 4 sets each exercise, 60-90 second rest between sets. Would do Squats, Deads, Hacks, Straight legged deads, Walking Lunges, Hamstring Curls,, and prob a couple other exercises.
Tuesday: Upper Body - Same reps/sets/rest as Monday. Pull Ups, Dumbbell Bench, One Arm Rows, Chest Press, Bent Over Rows or T-bar Rows, Incline DB Bench, stuff like that
Wednesday: Lower Body-Usually in the 15-20 rep range, 3-4 sets, with about 60 seconds rest between sets. Jumping lunges, jump squats, lateral lunges, box jumps, glute/ham raise, bodyweight stuff like that
Thursday: Upper Body- Same reps/sets/rest as Wednesday: Assisted pull ups, pushups, clapping pushups, snatches, clean & press, rear delt work, etc.
Friday:Lower Body; Strength so 3-6 reps for 3-5 sets with rest times being however long I need to feel 100% percent. Same exercises as Monday
Saturday: Upper Body - Same as Friday except using Tuesdays exercises.

don't get me wrong, i'm making gains... stronger legs, arms, back, triceps
everythings coming together nicely, but my bench press is sucking and i'm not really sure why :/

[ShaShaaaax3]

1) Check your form on the bench press.
2) Repeat step 1, but this time make sure your technique is actually conducive to getting stronger, if that's the outcome you're after. There are plenty of bench press techniques that are reasonably safe but not effective. You want a technique that's both reasonably safe and effective.
3) Increase the frequency at which you perform the bench press (and all the big compound lifts, really).
4) Consistent effort. If in doubt, use the basic progression KyleAaron always recommends: more, more or more. Once you get all your target reps in a session, next session add more weight to the bar. If you can't add more weight, do more reps. If you can't do more reps in each set, add more sets. So, if you get 3x8x55lb one day, the next training day you might do 3x8x60lb, or you might do 3x9x55lb, or you might do 3x8, 1x5x55lb. It doesn't really matter what rep range you use (so if you want to try 5x5, give it a go and see what happens) so long as you keep pushing yourself.
5) Make sure your program is thoroughly balanced. For every bench press you do, do a row, too.
6) Repeat 2 and 4.
7) Repeat 6.

my row is like 55-60 lbs 3x8-12
i never have issues failing with that the way i fail with the bench because with the bench i always literally end up dropping the bar, with the row i just kind of can't get it all the way up to my chest on the last rep

[LilT1026]

Maybe try using dumb bells instead of the bar bell for a little bit? I found I made some better improvements that way. Absolutely do push ups - I started with incline ones on the bench and progressed to regular and can now do decline. Just keep at it, pushing the heavier weights. It takes time, consistency, and patience. Good luck.

[MrB1g]

Awwwww Yeaaahhhh,
a ShaSha thread!

[wakechica]

I don't want to change my routine until next month because i have issues with consistency, next month will be 3 months on my current routine so it'll be time for a change, I'm thinking of doing something like this
-Monday: Lower Body 8-12 reps, 4 sets each exercise, 60-90 second rest between sets. Would do Squats, Deads, Hacks, Straight legged deads, Walking Lunges, Hamstring Curls,, and prob a couple other exercises.
Tuesday: Upper Body - Same reps/sets/rest as Monday. Pull Ups, Dumbbell Bench, One Arm Rows, Chest Press, Bent Over Rows or T-bar Rows, Incline DB Bench, stuff like that
Wednesday: Lower Body-Usually in the 15-20 rep range, 3-4 sets, with about 60 seconds rest between sets. Jumping lunges, jump squats, lateral lunges, box jumps, glute/ham raise, bodyweight stuff like that
Thursday: Upper Body- Same reps/sets/rest as Wednesday: Assisted pull ups, pushups, clapping pushups, snatches, clean & press, rear delt work, etc.
Friday:Lower Body; Strength so 3-6 reps for 3-5 sets with rest times being however long I need to feel 100% percent. Same exercises as Monday
Saturday: Upper Body - Same as Friday except using Tuesdays exercises.

don't get me wrong, i'm making gains... stronger legs, arms, back, triceps
everythings coming together nicely, but my bench press is sucking and i'm not really sure why :/

Why don't you just follow a proper program?

[MrB1g]

Why don't you just follow a proper program?

It's ShaSha.


I think that says it all.

[wakechica]

It's ShaSha.


I think that says it all.

True that

[Kemo1990]

my row is like 55-60 lbs 3x8-12
i never have issues failing with that the way i fail with the bench because with the bench i always literally end up dropping the bar, with the row i just kind of can't get it all the way up to my chest on the last rep

if your row is equal to or greater than your bench either your form sucks or you're a big rere

[ShaShaaaax3]

if your row is equal to or greater than your bench either your form sucks or you're a big rere

it's about equal
what do u mean a big "rere"
i'm pretty sure my form doesn't suck

[ShaShaaaax3]

Why don't you just follow a proper program?

What do you mean a "proper program"
like ss or 5x5?

It's ShaSha.


I think that says it all.

what are you talking about.. I'm not sure why you hate me, I'm following all the advice that people have been telling me to follow for the last year now
I'm bulking and STICKING to a a routine.
When I asked a question about something YOU told me to stick to a routine YOU told me to eat more to see gains. I'm DOING that!
I'm seeing gains EVERYWHERE except my bench press.
Bis are getting more solid, back is getting stronger, tris are starting to come out, quads and hams are getting bigger, shoulders are getting stronger...
the only think that hasn't increased is my bench.

[Sami76]

Check your form. I think it was the StrongLifts guy who had a good benching technique video on YouTube. It really opened my eyes. And do you have 1-lb ankle weights or something similar to add on the bar? It may be worthwhile to go up in weight in smaller increments for now.

And what's all this hate for OP? I am unaware

[Kemo1990]

Check your form. I think it was the StrongLifts guy who had a good benching technique video on YouTube. It really opened my eyes. And do you have 1-lb ankle weights or something similar to add on the bar? It may be worthwhile to go up in weight in smaller increments for now.

And what's all this hate for OP? I am unaware

1. she's red and its well deserved. 2 read her thread/post history

[Sami76]

1. she's red and its well deserved. 2 read her thread/post history

Soap opera time?

[Kemo1990]

Soap opera time?

you have no idea

[ShaShaaaax3]

you have no idea

I really don't appreciate all the hate , I'm doing everything in my power to better myself. I eat right, train hard, never miss a workout, train heavy (for me)
I'm here looking for advice to help me improve a weak spot and ur rude
I don't get it...

90% of my retarted posts were from A YEAR ago when I had no clue where to start and I was retarted in every aspect of diet and training
I'm sure at one point u were retarted when it came to this stuff too, its confusing everyone says something different.

Just please stop the rudeness its not necessary