How can I increase my 150-155lbs bench press?

[thejoker12362]

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.

[xR1pp3Rx]

strengthen your triceps and lats too!! do you have a training partner? have him force rep and accent the negitives

[Sh724]

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?

[Monty522]

How much are you eating? Eat more.

[Partyrocking]

What does your routine look like? What is the progression for your bench?

[Yodums]

Follow a proper strength program, record your bench and get your form checked out, and eat in a calorie surplus.

[sooby]

eat more, ensure proper recovery, get enough sleep, etc. could be your program altogether that is hindering you, hard to tell.

[Heat1992]

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.

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)

[RoccoTanno123]

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.

[nissan2]

Use this calculator.


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)

That looks an interesting way to do bench, I may start incorporating this into my routine. Just a quick question, what breaks did you have in between sets? Also I do chest twice a week, would it be ok to do this for one of the chest days and replacing a standard bench press?