>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
what the frick is this? just do starting strength or stronglifts 5x5
>what the frick is this? just do starting strength
/thread
>Do the programs with pitiful bench volume to progress bench, the exercise that responds well to mor volume
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 fricking bar
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.
Drink your fricking milk and run starting strength. You aren't allowed other programming until you can bench at least 1pl8.
unironically PPL
Stuck at 58kg no matter what. After that weight my heart starts spilling blood out of my ears
Reduce your chest exercises to pec deck flys, incline press, and dips. Suggest you drop it to one work set. This is just overtraining.
Hold on…you can only bench 80 lbs but you can do 15-20 dips? How fricking short and skinny are you?
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
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.
>Legs once a week is fine for most people who don't aspire for massive glutes and quads.
Lol
Good thing your legs won’t look like that if you’re doing legs hard once a week, morono
You do know you're supposed to increase the weights, right?
moooooooom i posted it again
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 moronic 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
Ignore all other morons
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.
Try it for a month. You won't go back to the 3 sets meme
Just increase your sets and maintain strict rest if you care about volume, your routine is moronic, but like moronic 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.
>I'm stuck at 80lb
Post breasts bb