Alright this is getting frustrating. After training, eating and sleeping hard, my bench is only 85kg. Meanwhile my friends who put in the excact same effort have pressed 112kg ... One even weighs 69kg while I weigh 71kg. How is this possible and what should i do to break the plateau?
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Thread: Bench still weak after 1.5 years
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05-24-2017, 07:06 AM #1
Bench still weak after 1.5 years
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05-24-2017, 07:14 AM #2
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05-24-2017, 07:20 AM #3
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05-24-2017, 07:22 AM #4
I had the same problem like you a while back, I didn't improve on bench press, so I changed my workout routine a little bit and it helped. First of all I incorporated more negative sets into my workout, basically I would recommend to add 5-10kg on top of your current max weight and have a friend spot you to do negative reps. You won't be able to bring the weight up, however putting in down on your chest slow and controlled will increase your strength and give your chest a signal to get stronger for the next time you workout again.
Also, I think it is important to workout heavier on your triceps. I did more heavy sets for my triceps and it helped me to improve my bench.
I hope it helps and good luck!
Bodybuilding is an art, your body is the canvas, weights are your brush and nutrition is your paint. We all have the ability to turn a self portrait into a masterpiece.
- Kai Greene
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05-24-2017, 08:32 AM #5
that doesnt sound weak lol comparing urself to some other is setting urself to failure
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Holocaust denial is illegal in over 18 countries. if an organized killing of jews happened so definitely, why would people need to serve prison sentences for questioning it?
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05-24-2017, 08:33 AM #6
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05-24-2017, 09:15 AM #7
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05-24-2017, 09:16 AM #8
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05-24-2017, 11:19 AM #9
Change things up.
As mentioned try different programming.
Just because your friends are doing it doesn't mean it's good for you.
At 17 you still have lots to learn.
Work hard on your weaknesses the area of your bench press that's the hardest.
If locking out weight is hard hit your triceps hard.
If it's hard right off the chest hit the front delts hard.
Work the upper back,get it thicker and stronger.
Dont go heavy all the time.
Most of your training should be in the 70 to 80 & range of your max single.
A good training program will have you doing more in this range.
Examine your technique on the BP to make sure your in the best position and moving the bar efficiently.
Eating and recovery are very important for the long term goal.
If you want a big bench focus most of your training on it and let nothing get in your way.
If your just jacking around with your friends and training to train with them you are spinning your wheels.
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