>refuses to progress. >nothing personal

>refuses to progress
>nothing personal

What can I do bros, I'm stuck at 80lb

My routine:

Monday: back and biceps
Thursday: triceps and chest
Wednesday: legs and shoulders
Thursday: back and biceps
Friday: triceps and chest

My chest routine:

Push-ups 3x10
Flat bench press 4x8-10 80lb
Incline dumbbell press 4x8-10 40lb each
Pec deck flies 4x8 90lb
Chest flys machine 4x8 110lb
Cable crossover 3x8 30lb each side
Dips as much as I can, usually 15-20

  1. 3 weeks ago
    Anonymous

    what the fuck is this? just do starting strength or stronglifts 5x5

    • 3 weeks ago
      Anonymous

      >what the fuck is this? just do starting strength
      /thread

    • 3 weeks ago
      Anonymous

      >Do the programs with pitiful bench volume to progress bench, the exercise that responds well to mor volume

      • 3 weeks ago
        Anonymous

        its more like
        >do the programs that are literally designed for beginners that will allow you to bench more when you can barely bench a little more than the fucking bar

        • 3 weeks ago
          Anonymous

          SS is a shit program for beginners. Beginners need volume to improve their shit work capacity. Rip is a hack with no noteworthy accomplishments as a coach or athlete. If we're going to use cookie cutter beginner programs 531 has way more volume both for bench and accessories.

  2. 3 weeks ago
    Anonymous

    Drink your fucking milk and run starting strength. You aren't allowed other programming until you can bench at least 1pl8.

  3. 3 weeks ago
    Anonymous

    unironically PPL

  4. 3 weeks ago
    Anonymous

    Stuck at 58kg no matter what. After that weight my heart starts spilling blood out of my ears

  5. 3 weeks ago
    Anonymous

    Reduce your chest exercises to pec deck flys, incline press, and dips. Suggest you drop it to one work set. This is just overtraining.

  6. 3 weeks ago
    Anonymous

    Hold on…you can only bench 80 lbs but you can do 15-20 dips? How fucking short and skinny are you?

  7. 3 weeks ago
    Anonymous

    way too much exercises, that's the problem. just do flat barbell bench for chest and maybe add incline db bench if you want.

    >legs once a week
    lmao

    • 3 weeks ago
      Anonymous

      Legs once a week is fine for most people who don't aspire for massive glutes and quads.
      >b-but 3pl8
      Not important for aesthetics unless you're large framed enough.

      • 3 weeks ago
        Anonymous

        >Legs once a week is fine for most people who don't aspire for massive glutes and quads.
        Lol

        • 3 weeks ago
          Anonymous

          Good thing your legs won’t look like that if you’re doing legs hard once a week, retardo

  8. 3 weeks ago
    Anonymous

    You do know you're supposed to increase the weights, right?

  9. 3 weeks ago
    Anonymous

    moooooooom i posted it again

  10. 3 weeks ago
    Anonymous

    WTF, bro why the hell are you doing a shit routine like this. Now, I'm not saying bro splits don't work but it is not optimal and you doing your bro split like this with way too much volume is retarded and will obvious cuz you to stall just run one of these routines:
    >https://docs.google.com/spreadsheets/d/12xZd7Nyx-vBcRFSS8_RrQsglfcS7rSeTVMta3wLpGvE/edit#gid=841996118
    >https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout (but add lateral raises and face pulls)

    >https://outalpha.com/the-out-alpha-novice-program/
    but replace box squats with free weight low bar squat, floor press with paused bench and weighted planks with hanging leg raises or weighted crunch.
    >https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
    which you might like best since you want to be in the gym all the week

    or hell change your routine to something that makes more sense cutting back on volume like this:
    Chest Day1
    Flat bench press 4x5(cut back on the reps to reduce volume)
    Weighted Dips 3x8-12 since you can presumably do like 15-20
    Pec deck flies 2x15

    Chest day 2
    Incline dumbbell press 3x8-10
    Weighted Push-ups 2x10-15
    Chest flys machine or Cable crossover 2x15

  11. 3 weeks ago
    Anonymous

    Ignore all other retards

    Stop lifting for 3 sets. Lift based on time. I do the following each session

    20 mins of largest lift
    20 mins of next exercise
    20 mins of next exercise
    15 mins of next exercise
    15 mins of next exercise

    90 minutes total. Best gains.

    • 3 weeks ago
      Anonymous
      • 3 weeks ago
        Anonymous

        Try it for a month. You won't go back to the 3 sets meme

        • 3 weeks ago
          Anonymous

          Just increase your sets and maintain strict rest if you care about volume, your routine is retarded, but like retarded enough to work because you are just grinding really hard for 90 minutes, but you could probably quantify your workout in sets still if you bothered keeping track. I think people should keep track of sets. 3 sets are meme though, real formula is sets per week per muscle, I do minimum 45 for each and each exercise is 5 x 10 (6-10 reps) with 30- 90 second rest between sets. Also don't count warmups.

  12. 3 weeks ago
    Anonymous

    >I'm stuck at 80lb
    Post tits bb

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