Hi' everybody I'm 21 years old, 188 meter tall and weight 84 kg.
I work in the gym 4 times a week.
I'v been working out for allmost two years - and I'm very happy with the results - BUT....... I have been stucked on the same weight in the bench press for allmost 5-6 monthes!
I'm doing 5 sets of 8 reps in bench press - i rest 90 sec between each rep. each set i lift 80 kg. usually in the last sets i can't complete 8 reps. I do the bench press two times a week.
I will be very glad if you'll have some tips for me how to add weight to the bench press.
5 sets of 8 is a lot more than I would do. If you can do 4 sets of 8, it's time to increase the weight. If you still want to do that routine, aim for 5 sets of 8 but when you can do 4 full sets, increase the weight again.
nutrition, rest. if everything is in check you can do some plateau busters such as negative training, or just try to add an extra 5 pounds and see if you can do it at the same rep amount as the weight youre stuck on. Try dumb bell pressing too
oh and if you are doing 5 sets of 8 reps but cant get the 8th rep on the last set, don't worry thats just fatigue. I personally increase the weight if i can do an X number of reps on the FIRST set successfully.
thank you all for your advices on how to add weight to my flat bench press.
today I started doing only 4 sets of 8 reps and in the next workout I'll try the negative training.
I'll let you kow if it helped