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  1. #1
    Banned Lazerdragons's Avatar
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    Unhappy Help fixing lagging bench press

    For the last month my bench hasn't gone up that much. I may only be able to do like 2-3 more reps wirh 5 lbs, but that's about it. I dont thibk nutrition is the problem since im slowly gaining 0.5 - 1 lb a week. I think my problem is that i have really weak shoulders and tris, since i barely began training shoulders directly about a month ago.

    Should i swith my program to increase bench and strength? (Been following coolcicadas PPL for a month now)

    Or could it be that im burning my muscles by lifting weights for like 1h 45min to 2 hours?

    Any advice would help

  2. #2
    Registered User MBoux2000's Avatar
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    What is your bench? Mine isn't that great and I'm 170lbs

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    Registered User nightanole's Avatar
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    I would increase your frequency. If you are benching once a week, that is great for lifting looking to add ounces to their frame each year. about 1.5 days after your bench session, you stop growing, and are only recovering after that, so you are growing like a week a month tops.

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    Originally Posted by MBoux2000 View Post
    What is your bench? Mine isn't that great and I'm 170lbs
    I can bench 105 lbs for 4-6 reps, i weight 123 lbs.

  5. #5
    Unregistered User MyEgoProblem's Avatar
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    Choose a novice program
    Start lighter than you think
    Stick to it AS WRITTEN
    Progress
    Done...
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.

  6. #6
    Registered User MBoux2000's Avatar
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    Originally Posted by Lazerdragons View Post
    I can bench 105 lbs for 4-6 reps, i weight 123 lbs.
    That's not bad for your weight. Mine is only 120 for 5 reps and I'm 171lbs.

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    Originally Posted by MyEgoProblem View Post
    Choose a novice program
    Start lighter than you think
    Stick to it AS WRITTEN
    Progress
    Done...
    ^^^


    OP stop overthinking it. You don't need direct shoulder work. You're still small and weak...I don't mean that as a stab at you. I mean it to say that you've still got a LONG damn way until you will benefit from nitpicking your lifts and adding in a bunch of isolation BS. I didn't do ANY shoulder isolation work and benched a national record before injury. You don't need that garbage.

  8. #8
    Team Monkey Arms TheGymJim's Avatar
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    WHat has your progression been like? What were you lifting 2 months ago? How much have you been increasing the weight per session? Is that rate slowing or stopping completely?

    You're at such a low bodyweight and bench at the moment that I don't think you really need to start switching it up at all.

    ALso, you're not even doing that badly relative to your bodyweight. At 6x105, your 1RM is roughly equal to your bodyweight. That's good going. You're doing fine. That's actually better than my bench relative to bodyweight (my 1RM is 1.5x yours but it's only 90-95%% of my bodyweight)

    Just keep doing what you're doing as long as you're progressing. It's natural for your progression to slow down a bit as the weight starts to increase.

  9. #9
    Registered User FaIIen's Avatar
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    Originally Posted by MyEgoProblem View Post
    Choose a novice program
    Start lighter than you think
    Stick to it AS WRITTEN
    Progress
    Done...
    Exactly this. You're waaay too weak to even consider "targeting weak areas". You have to learn how to bench in order to get good at benching.

    Definitely bench at least twice a week.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541

  10. #10
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    Originally Posted by Lazerdragons View Post
    For the last month my bench hasn't gone up that much. I may only be able to do like 2-3 more reps wirh 5 lbs, but that's about it. I dont thibk nutrition is the problem since im slowly gaining 0.5 - 1 lb a week. I think my problem is that i have really weak shoulders and tris, since i barely began training shoulders directly about a month ago.

    Should i swith my program to increase bench and strength? (Been following coolcicadas PPL for a month now)

    Or could it be that im burning my muscles by lifting weights for like 1h 45min to 2 hours?

    Any advice would help
    As has been pointed out to you already, in your many previous threads, your problem is that you are:

    Originally Posted by Lazerdragons View Post
    I'm 16 years old 5ft 6in and weight 115 lbs.
    You've been advised ad nauseam to eat more and put on weight, advice you've apparently ignored because you fear "getting fat."
    No brain, no gain.

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  11. #11
    Banned Lazerdragons's Avatar
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    Originally Posted by ironwill2008 View Post
    As has been pointed out to you already, in your many previous threads, your problem is that you are:



    You've been advised ad nauseam to eat more and put on weight, advice you've apparently ignored because you fear "getting fat."
    I don't weight 115 anymore, now i weight 123 lbs. Just that my squat and deadlift have both increased as i gained weight but my bench has only increased like 5 lbs.

  12. #12
    Registered User MBoux2000's Avatar
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    Originally Posted by Lazerdragons View Post
    I don't weight 115 anymore, now i weight 123 lbs. Just that my squat and deadlift have both increased as i gained weight but my bench has only increased like 5 lbs.
    123lbs is still pretty skinny too. I weigh like 50lbs more than you and my bench is barely better though. So your not doing that bad.

  13. #13
    Registered User Kennedy42's Avatar
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    Look at your form. Powerlifting to win on you tube really nails the bench press.

    Generally bench 3 times per two weeks is enough. Most programmes rotate bench and press.

    Have the same problem with my monkey arms n 6"wrists. But hitting 100kg for one rep, mainly due to form improving. Just takes time though, be patient. Greyskull has nice progression using fractional plates.
    Si vis pacem, para barbellum

  14. #14
    Registered User JosueVx's Avatar
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    I'm on the same boat, my bench press is a shame at 165 bodyweight I can only do about 140Lbs in 4 sets of 7 reps each. I got some progress reading and watching data about proper technique for BP but is pretty hard to get more weight on the bar.

  15. #15
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    Enough of this.




    Teen misc >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
    No brain, no gain.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

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