I've been lifting the same lmao1plate for so fricking long... I just can't seem to gain any further strength in this lift. I do 3 sets of 8 to 10 reps. What can I do to increase this? I just want to lift 2 plates like an actual man... Pls, bros, save me!!!
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lower your reps, increase your weight
be warned: lifting heavy is literally a dick measuring contest and often leads to injury
>lifting heavy is literally a dick measuring contest and often leads to injury
Momscience
Injury is a cope
Imagine being scared of a set of 5 on bench press. Pathetic.
But is 2 plates even heavy? I feel embarrassed for lifting 1 plate
>alternate flat bench with incline bench
is this legit?
around 2 times a week
whats pin press?
I am 180 cm tall and weight 71 kgs. I started lifting when I was 16 yo (22 yo now), but I am too inconsistent (months in, months out). I am trying to change that now, because I realised that I should look great now if I was disciplined.
pin press is when you set the safeties above your chest to reduce your ROM. ideally you want to place the safeties right below your sticking point so you get targeted practice on that specific part of the movement. if your sticking point is right off your chest this doesnt apply to you, focus on training pecs instead
I wish I could do this, but there are no safeties at my gym
In the power rack
Lift more. Add 10lbs on each side and do 5x5. Do accessory lifts. Warm up with some push ups, do 100 pushups a day, alternate flat bench with incline bench.
Svend press after bench
how often do you do it? and do less reps, more weight
1. pin press 2. eat more
how much do you weight an dhow long have you been lifing
For me 5x5 and then 3x5 was great for bench numbers
i've had a weak bench for most of my life but over the past few months it's actually been going up quite significantly. apart from eating more and taking creatine, i've found that this bench routine helps me the best:
warm up
2 heavy sets of 4 (this should be full effort)
rest for 2-3 mins
drop weight, do a set of 6
rest for 2-3 mins
drop weight, do a set of 8
rest for 2-3 mins
drop some more weight, do a set of at least 8 but go until failure
Bulk
All other advice is secondary
Bench is tricky in that it will feel heavy but you can actually still lift more, just try and load 70kg next time and see how you do I guarantee you will be able to do it for reps if you have been stalling for a while
food, more volume, less grinding, more pushdowns, more extensions, more rows, more lat pulls, more sleep, find your sticking point and attack it with the correct exercise (if you fail right above the chest then do something like floor presses)
>calorie surplus
>1.5g of protein per kg of bodyweight
>5x5 or 6x4 bench
> progressive oveoad
It's that easy. The problem is always not doing one of the above.
Eat. I don't plan on raising mine beyond 2pl8 something something. That makes you stronger than 90% of the males on earth. Beyond that it's all about hypertrophy.
Eat more goddamned food
mix whey protein into all the food you eat
>OP won’t respond to ‘eat more’ replies, even ignoring parts of what he does reply to
Die, pussy
Mate if you're doing 3 sets of 10 there's no way you can't physically lift heavier, go to a psychiatrist
Eat more and lower your reps. Idk why you would want to do this but have fun.
less reps more weight you stupid fricking homosexual
if you can do 1pl8 for 10 there is no way you can't do 1.5pl8 for 5