>Being stuck in 20kg (10kg each side) for a month
Am i doing anything wrong? I do 4x7-8 and i feel like i am not improving
>Being stuck in 20kg (10kg each side) for a month
>Being stuck in 20kg (10kg each side) for a month
Am i doing anything wrong? I do 4x7-8 and i feel like i am not improving
Don't count reps. Do sets untill failure. If you can do more than 12 reps in set, increase weight.
I can't, all i'm saying is that i've been stuck in 7-8 reps for the whole month, i can't do anymore rep, should i increase the weight and do less reps?
>7 reps
The forbidden rep…
>i've been stuck in 7-8 reps for the whole month
beginner mistake lol
So 9 is the optimal amount of reps?
yes
I'm being stupid for doing it till 12?
Should I limit it to 9/10?
if you do 6 or 7 reps, you wont grow any muscle
do less or be absolutely sure you can do more
What happens at 7 series? Your muscles melt away?
>i've been stuck in 7-8 reps for the whole month
either rest more or start benching everyday.
After a nice heavy session I rest for 72 hours between push sessions make sure you give yourself a week of rest (if you've been overtraining for a month then that's the bare minimum)..
But if even that does not give you any strength gains, turn it around and bench everyday.
I did this same thing with pull ups. I was stuck at like 7 reps, until I started doing pull ups everyday. I got 12 reps in a month.
Simply bench everyday until your current working weight feels heavy then you rest, that will surely give you enough volume to stimulate the muscle.
Training bench everyday will also give you the neurological adaptations to replicate the movement consistently, the better you're at pushing stuff while laying down, the more effort you can put in without your cns having to worry about stability and all that
I've been working out 3 days a week for a month and a half, i can try resting a whole week
Depending on the person's body you might have more or less type 2 muscle fibers in any muscle of your body.
Most commonly the shoulders traps chest and legs are fast twitch with the back being mostly slow twitch.
You can grow slow twitch muscle by training it everyday with a fair amount of intensity until it "gives out"
What other chest, shoulder and tricep are you doing in number of sets? You may just not be recovering. Are you eating properly?
Isolated chest machine, lateral raises and for triceps cable extension
Is this once or twice per week? If twice, you're doing about 16 sets of chest work. That's too much. I can give you advice, but are you looking primarily at increasing your bench number or mainly getting bigger?
It depends, i do Pull-Push 3 times a week, there's times i do it once a week there's times i do it twice a week, i'm looking to get bigger/more aesthetic, which is happening, i'm in better shape than 1 month ago, but at the same time i wonder if i'm doing something wrong because i can't do more reps on any exercise
Yeah I think you're overtraining. For getting bigger, train exercises to failure and do around 6 sets per muscle per week, taking into account overlap and adjust up or down if you aren't making progress.
So... should i go just 2 days a week to the gym? 1 day for Pull and the other for Push?
dont listen to this homosexual, you're not overtraining, not even close. you're undertraining if anything.
You can do push/pull twice, just make sure you aren't obliterating your chest every time.
If you can recover from 16 sets of chest work in a week, you aren't training hard enough.
>You can do push/pull twice, just make sure you aren't obliterating your chest every time.
I like to feel my muscles sore everytime i work out tho
sets 4x10 for each one, i've been feeling tired, is that overtraining
Do sets of 5 but add 2 more set you usually do
How much time to rest? I already feel weird taking the bench for 20 minutes to do 4 sets
60-90 second should be ok since you aren't really going to failure.
2-6 minutes, at the start of your LP it will be easy, towards the end you are going to need the full time to not drop reps.
How will he know that he can do 12 reps in a set if he does not count reps?
I do count reps, i said i can do 8
I speak with morons on a regular basis (we cooperate with academia on some projects), he means not to repeat fixed sets over and over
>dont count reps
>but still count the reps
what did anon mean by this?
The duality of mankind
Put 2,5 kg more on each side next time
what happens when you put more weight on? as in - add 10kgs plus whatever the smallest additional plate that is available (probably 1kg) to each side. how many reps do you get in those sets?
I haven't tried, i was waiting to be able to do 12 reps or so and then increase the weight by 5kg on each side
Do you clench your back as if you're holding a pencil between your shoulder blades?
I guess, I lower the bar to my chest and then lift it, also i guess my technique is not perfect
>doesnt mention calories at all
youre thinking about it wrong
I eat normal i guess, anyway my goal is not to lift heavier while getting like a whale, i just want to lift more little by little, even if it takes longer
Yes
NGMI
>I eat normal i guess, anyway my goal is not to lift heavier while getting like a whale, i just want to lift more little by little, even if it takes longer
You still need to bulk. Don't fall for dirty Sulek-tier bulkings, but clean bulks with small surplus calories.
It's very rare to evolve in a 0 surplus calorie diet
that's 40kg then.
You're lying
You really want us to believe you can't do a single increase of rep in 1 set out of 4 after a month?
And increase weight in smaller margins, c'mon bro
I am not, i do bench press 1 or 2 times a week, and the last rep is always on the limit, if i tried to do another rep i wouldn't be able to lift the bar
What did you start with?
What do you mean?
What weight did you start with?
I started just with the bar, after 3 weeks i added the 2 10kg plates and i''ve been stuck with this weight since then
WTF. Add 1-2 kg every session starting now. Eat more protein rich foods.
Ok, i'll try that, and I already eat 2 grams of protein per kilo
You have no clue what your doing bro. Literally just do a proven routine like starting strength. You’re just randomly changing variables and expecting progress.
Let me recap what you did.
>Started with the bar
This is okay.
>Your next step was DOUBLING your weight for working weights from 20 to 40kg
20kg was obviously too easy for you, but it’s called progressive overload, not double the load.
If I tried to go from 250 for 8 to 500 for 8 I wouldn’t just be making no progress I’d be fricking DYING.
>trying to increase from 8-12 reps when you’re lifting 40 kilos and doing double progression as a beginner.
Literally just stop doing shit that is too advanced for you.
Next time you go to gym, take the bar and put 1.25kg on each side, lift that for 5 reps 3 times, go home, next time, put on another 2.5kg, and you’ll be doing 50kg in a month, with good form and 60kg in the next.
>You have no clue what your doing bro
Mmm... maybe, but if i keep lifting the same weight for months wouldn't i gain strenght? Is it necessary to start again with the bar and a little weight on each side?
Im not saying that to be derogatory, that’s just how it is for everyone
Maybe not the bar, but you should definitely drop to at least 30kg. Don’t worry about what you are lifting now, what matters is what you are lifting in a month or better in a year.
Thanks for the tip, i'll try some things i've read in the thread
I'm a begginer if that isn't obvious, and i've gained muscle mass, about the strenght... not much to be honest
>Stuck in 40 kg
Are you a girl?
Leave me alone
I don’t even understand how you people can do the same shit for months as a relative beginner. Eat some food, get some sleep, and actually put in some effort.
I already do all that
Another noob falling for the „3x5 is a meme“ trap by other dyels. Sad.
big question OP. are you a girl?
Have you thought about doing isolation excercises for the muscles which you use for the bench press movement?
Yes i do, before bench press i do triceps and after the bench i do shoulders and chest
well, fricking stop that. Do 8 sets of bench and do 4 sets of triceps (on cables) afterwards.
Every single set of is to failure, drop tp 35 kg and try to get at least 12 reps on every set (meaning you will be dropping the weight throughout the session)
>before bench press i do triceps
Yeah no don't do that, focus an entire day on isolation excercises or do them after compounds
Why are beginners so dumb? you're tiring out your triceps before you even do the bench press.
>Why are beginners so dumb?
I'm trying ok
you have to eat food to grow muscles. if you aren't getting heavier, you need more food.
>but muh fat
take steriods while bulking
>but I wanna natty
accept you are gonna put on some fat
>bu-but muh fat
take steriods while bulking
you should understand your choices now
I feel like I am a total b***h when I struggle to lift 150# but then I read OPs like this and I feel better. At least I'm still progressing.
Do you have a spotter or do you work with safeties? If not that's the reason you can't improve.
Since I abandoned bench press with bars(I use only dumbbells now) I was able to evolve a lot
I don't
Maybe that's why. Abandon bar and focus on dumbbells bench presses.
For me it was the fear of failure that prevented me from evolving in the bar bench press.
If i can't do any more rep, i don't think having a spotter makes a difference, again, i'm a begginer so maybe i'm wrong
Do you reach failure(i.e can't put the bar in its place?)?
Yeah, i do bench press with only 20kg, so i'm not risking my life by reaching failure, if i were able to do it with 50kg or so i would get a spotter for sure
>Yeah, i do bench press with only 20kg, so i'm not risking my life by reaching failure
So are you reaching failure or not?
Yes
You tricked your own mind on limiting yourself.
Dial it down to 3 sets but try to do 10 reps. On the second day of doing that, add 2kg on each side. Do that again on the third day. On the fourth go for 4x8~10. Now everytime you do bench, try to add 2kg. If you fail, keep do not deaload because you will be able to do on the next session. On the matter of deload, try doing it once you reach 20kg each side.
do 2 sets close to failure at your measly 10kg per side. drop 5kg per side and do 2 more sets close to failure. drop the remaining 5kg per side (lmaoooo) and do another 2 sets. godspeed homosexual
Literally just do SS reps and you will increase.
Start at 30kg
Do 3 x 5
If you achieve that, add 2.5kg to the total (1.25 on each side) next time, rinse repeat
You should easily get to the 55-60kg mark doing that consistently before you start possibly failing a bit.
Once you hit that, if you are truly stalling you aren't eating enough calories and/or protein.
Probably not eating enough protein + calories.
And change the rep ranges and do twice as many sets next time, allow 5-7 days for recovery you'll blast through it
>he doesn't count the bar