My 1 rep max on bench press is 155lbs, currently i'm doing a 4x6 , 2 per week but i seems it doesnt work, i'm on the same weight. I cannot increase the ****ing bench, 2 or 3 months lifting that.
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01-27-2017, 04:39 PM #1
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01-27-2017, 04:41 PM #2
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01-27-2017, 04:51 PM #3
- Join Date: Nov 2015
- Location: Springfield, Missouri, United States
- Posts: 2,858
- Rep Power: 26945
What is your current upper body/chest routine? What isolations are your doing? have you tried deloading and progressing back up? getting plenty of sleep? caloric surplus? having problems with other compound lifts or just bench?
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01-27-2017, 05:20 PM #4
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01-27-2017, 05:43 PM #5
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01-27-2017, 06:25 PM #6
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01-27-2017, 08:43 PM #7
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,530
- Rep Power: 219150
eat more, ensure proper recovery, get enough sleep, etc. could be your program altogether that is hindering you, hard to tell.
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01-27-2017, 09:12 PM #8
Use this calculator.
http://www.sixpacksmackdown.com/p/be...ator-generator
I used it from 95-300ish pounds on the bench press then just did my own thing with the same principles. It's a great formula and it really works.
I went from 95-245 Lbs on bench real fast as a noob when I was just starting lifting.. I would say within 4-6 months. I was eating around 2600-2700 calories on my cut too. So definatly try to eat more aswell (I'm sure your bulking)225x1 Standing Military Press
335x4 Bench Press
405x8 Squat / 365x5 Front squat
225x8 Row
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01-28-2017, 03:41 AM #9
get on a 5x5 program, sleep, and eat well. You'll make gains. Maybe consider adding some extra back/pulling work for balance since many of those routines don't already have that.
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01-28-2017, 04:34 PM #10
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