>be 86kg 5’11
>eat 3500kcal and up to 200g protein a day
>full body 3 times a week with 3x5 bench on Mon and Fr
>Still fricking stuck at 92,5kg bench for weeks
Wtf is wrong with my body, I’m in physical pain all day because of how much I eat and it still refuses to get over this plateau. Am I supposed to eat even more?
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>full body x3 a week
strength training is so gay. I bet you look dyel as frick but yet here you are complaining about numbers no one cares about
OP stop being a pussy and fix your form, do close grip bench often. You have no reason to not bench atleast 100kg at this point. What do ur workouts look like?
Monday:
Bench 3x5
Ring Dips
Neck curl
Bench 3x8-10
Dumbbell rows
Wednesday:
OHP 3x5
Weighted Chin ups
Squats
OHP 3x8-10
Abs
Friday
Bench 3x5
Curls
Dumbbell bench 3x12-10
Dumbbell rows
Abs
Pic is me pls no bullying
Try Smolov JR, 5kg increments. Helped me break through 100kg a while ago. 5kg increment will work well bcs ur not really advanced. 1 smolov cycle and you should be able to hit 100kg. Close grip bench as accessory. Trust me brah
Thanks guys this gives me a silver lining again
>close grip bench
Do you even know what muscles it works, moron?
I got stuck at the exact same weight lol. I would recommend doing 1 day 3x5 and one day different rep scheme maybe 3x10. This way you have volume and intensity. Also, you may need to bench 3x per week
Just saw your program. Doing the same exercise again but different rep scheme is a bit weird in my opinion. Cut that and go all in or do back off sets instead
how about only doing 3x5 on Mon/Fri and 3x10 on Wed?
Could work. Try it for a couple of weeks and see how it goes. Bench is really fricking annoying and individual to get dialled in. You have to experiment a lot more imo and you are at an awkward stage of progression where cookie cutter stuff doesn’t work as well. Generally though 2-3 times per week and varying rep ranges seem to be good
>moron anons suggest program hoping because clearly that's the problem
lmao every time
kid is a positively dyel 86 kg and no one even asked if he was GAINING WEIGHT
If you're not gaining weight, you're not creating net new tissue, and you're not getting stronger.
If you're waiting less than ~6-7 minutes between your sets you're also a moron
If you're going up by 2.5 kg increase on the bench you're also a moron, and I know you are
His problems are everything but the program but no one here actually lifts lmao
I’m gaining weight moderately, I was 73kg in May. I’d say 1,5kg per week. I’m waiting around 8min between sets and I use 0,5kg microplates to progress.
>he needs to gain weight
Maybe but adding weight to a 1.1x bodyweight bench without putting on weight isn’t unrealistic. OP looks a bit chub already and is already eating 3.5k calories.
>rest for 6 minutes
Pretty excessive. 2-4 minutes is fine unless you have cardio so bad it borders on disability.
>increase by less than 2.5kg
Semi agree with this. Microloading could definitely work but it’s not feasible in most gyms unless you buy your own plates which is kind of lame imo. If going down this route, I think double progression makes more sense.
That is good. Most people stall at 60-70kg 3x5
I actually stalled at 80 kg for years but got over it after chugging massive amounts of MassGainer. This 90kg stall is just irritating because kalories shouldn’t be a problem anymore.
>>full body 3 times a week with 3x5 bench on Mon and Fr
>stalled at 80 kg for years
>This 90kg stall
You been doing 3x5 on mon and FR for years? And you are still doing it? Did i get that right?
Didn’t expressed myself probably there. I lifted before 2021 until I couldn’t get above 80. Lost my gains during the lockdowns and had to start all over after I started with lifting again in spring 22. Got to 80 again around fall and spon my wheels til May this year when I decided to gain weight. I changed my routines a couple of times but decided to stick with the one I’m using now in May.
Ok so basically
>beginner routined up to 80kg bench
>gains gobbled by Covid
>same thing again
>bulked/program hopped to 92.5kg bench
>now stuck
?
yeah pretty much
Should I keep my dumbbell bench and 3x10 bench on Monday and Friday on top of that?
Not him but in my opinion no. I also think you are probably past the point of making serious gains on full body 3x per week. I think you need to up your frequency and consider doing a different split. This way you won’t be doing 6 sets of bench every single workout on top of loads of other pressing movements.
can you recommend a different split?
Doesn’t matter too much. More about personal preference. I personally like PPLxPPLx which means I’m on 8 day split. I’ve seen PPLxULx and ULxULxx recommended on here a lot too.
thanks a lot
yes
I see. It seems you are falling in to the classic beginner SS linear progression trap of stopping, restarting, stalling, then eating to get past plateaus, many people have done exactly like you and regret it a lot. You don't need more calories you need more bench pressing per week. You could add in 3 sets of close grip bench press on your second day, change your third day of benching in to a paused variation or to a incline bench or something or do this.
https://www.barbellmedicine.com/blog/novice-bench-and-press-plug-in/
But basically when people stall on beginner programs like SS or SL they need a little more sets, and to change up the stimulus a little.
I agree 100% with this. As you hit certain milestones in your training, your programming needs to train because the same stimulus won’t work.
Excess unhealed muscle damage and fatigue.
Eat at maintenance (not gains) and do half your normal volume for one (1) week, then get back at it.
That's 92.5 for reps, right?