If you’re confident that you’re eating and sleeping enough, switch to seated dumbbells for a few weeks. You probably need to target your triceps better.
Also, your work capacity might suck. If dumbbells don’t help you, deload, and do more reps.
If both of these fail, you might want to switch to an intermediate program with some periodization.
Try double progression if you don't feel like deloading. People usually do it after newbie gains are gone, but it's a good troubleshooting tool for strength training regardless
Everything’s pretty weak except my row I think, but to be fair I haven’t been doing bench for as long as my other lifts. I started bench like 7 months ago and have had to take brakes due to wrist pain
I've been struggling to increase my bench. Got to 70kg about three months ago, could barely do 5 reps. Tried going back and forth to 80kg, some workouts could do a full set (5 reps), some workouts I had my triceps fail on me and had to ask for gym jannies to bail me out. No deficit in nutrition/rest, but those times I did the full sets were always at the limit, always nearly failing. The number of reps I could do on 70kg obviously increased, I think I can do 7 or 8 now
Yesterday I benched 75kg, same shit, 5 reps, always to the limit, yesterday nearly failed again, shit was amazing and I was dizzy when I got up. So what's best for increasing strength, these kinds of workouts where you go to the limit, high weight, or lowering the weight a little and doing higher reps? Powershitters all say the former, but hasnt my strength gains been a little slow if I can only bench 5kg more (thats total by the way not per side, im using the kid platelets) after 3 months?
i could post the pubmed links but im high off my ass and too lazy to actually do so
if youre willing to believe me then
>1-2 reps before full failure is the goldilock zone >goldilock zone should be ahieved by each muscle around 6-15 times a week depending on experience
Basically getting your muscles to that zone is supposedly not only enough to cause damage to muscle fibers and trigger growth,
This is assuming your macros are on point and youre currently in a good caloric enviroment for growth in terms of calories, carbs and protein.
This is what will trigger growth.
Now heres some extra details becaue we do have different types of muscle fibers in our muscles and each need to be targeted slightly differently.
I dont remember too much and you can probably google for a better explanation but one is an explosive type while the other is more made for endurance.
Therefore i always do a couple heavy sets to almost failure before i do one or 2 of the last set on whatever leg exercise im doing on a lighter weight with more reps, also to the goldilock zone.
Work the ohp with dumbbells and make sure that both arms are following the same path. A big reason people are weak in the ohp are because of poor mechanics.
>tfw 145 lbs clean and press
how? you cant do 135?
god i wish
i'm being consistent and my other lifts are going up, but this shit is just killing me
i guess i never had any upper body strength so it's harder to make, but hell
you can eat least cheat it to get used to the weight over your head. how tall and how much weight?
If you’re confident that you’re eating and sleeping enough, switch to seated dumbbells for a few weeks. You probably need to target your triceps better.
Also, your work capacity might suck. If dumbbells don’t help you, deload, and do more reps.
If both of these fail, you might want to switch to an intermediate program with some periodization.
Try double progression if you don't feel like deloading. People usually do it after newbie gains are gone, but it's a good troubleshooting tool for strength training regardless
Increase daily caloric intake and train consistently
Are you a woman?
thats kinda not true, it took me a while to reach one plate.
lower the weigths to where you have control and good form then do more reps.
is this you OP?
No I’m a different guy that posted the lifts
no that's not me (op)
my stats are
sq 100kg
dl 100kg
bp 60kg
bb row 60
ohp 40kg
cheat how? i'm 191cm and 107kg
im also a troony btw :p
He's not a troony. What the frick is the point of saying this, does it make you feel big? Why bully people?
Ok whatever you say, troony
Newbie question but are you guys counting the bar onto the weight?
no, the bar doesn't count
you can't perform the lift without the bar, do you count the weight of your arms?
Always. The bar is 20kg and is included in the weight quoted. The other guy is trolling you
you should probably be more blackpilled about your deadlift matching your squat
Bench: 70kg 5x3
OHP: 41kg 5x3
Deadlift: 100kg 5x3
Bent over row: 82.5kg 5x3
Zercher: 80kg 5x3
Should I rope?
Why is your bench so weak?
Everything’s pretty weak except my row I think, but to be fair I haven’t been doing bench for as long as my other lifts. I started bench like 7 months ago and have had to take brakes due to wrist pain
rate my stats
125 lbs bench press for reps
95 lbs ohp for reps
85 lbs squat
i dont deadlift
ive been working out pretty consistently for 2 months but my diet is kinda shit
Garbage. In two months you can't even squat a plate? The frick are you doing
i had an accident as a kid and my knees are kind of fricked up
Then you should end yourself
Don’t make excuses. Diet, get on a program, throw some headphones on and fricking lift with a purpose.
Nah you just have to work on them. Kneesovertoes on YouTube
10lbs ohp
20lbs bench
12lbs squat (bad knees)
35lbs deadlift
Try a deload, I couldn’t break 85lb for awhile. I went down and corrected my form a bit and just hit 95lb 3x5
Pump up your volume, do accessory work
>tfw can finally OHP 115 for reps again
this lift takes so fricking long to see gains in
train abs
I've been struggling to increase my bench. Got to 70kg about three months ago, could barely do 5 reps. Tried going back and forth to 80kg, some workouts could do a full set (5 reps), some workouts I had my triceps fail on me and had to ask for gym jannies to bail me out. No deficit in nutrition/rest, but those times I did the full sets were always at the limit, always nearly failing. The number of reps I could do on 70kg obviously increased, I think I can do 7 or 8 now
Yesterday I benched 75kg, same shit, 5 reps, always to the limit, yesterday nearly failed again, shit was amazing and I was dizzy when I got up. So what's best for increasing strength, these kinds of workouts where you go to the limit, high weight, or lowering the weight a little and doing higher reps? Powershitters all say the former, but hasnt my strength gains been a little slow if I can only bench 5kg more (thats total by the way not per side, im using the kid platelets) after 3 months?
How many sets do you usually do?
i could post the pubmed links but im high off my ass and too lazy to actually do so
if youre willing to believe me then
>1-2 reps before full failure is the goldilock zone
>goldilock zone should be ahieved by each muscle around 6-15 times a week depending on experience
Basically getting your muscles to that zone is supposedly not only enough to cause damage to muscle fibers and trigger growth,
This is assuming your macros are on point and youre currently in a good caloric enviroment for growth in terms of calories, carbs and protein.
This is what will trigger growth.
Now heres some extra details becaue we do have different types of muscle fibers in our muscles and each need to be targeted slightly differently.
I dont remember too much and you can probably google for a better explanation but one is an explosive type while the other is more made for endurance.
Therefore i always do a couple heavy sets to almost failure before i do one or 2 of the last set on whatever leg exercise im doing on a lighter weight with more reps, also to the goldilock zone.
>Basically getting your muscles to that zone is supposedly not only enough to cause damage to muscle fibers and trigger growth,
meant to say it is good enough dont why i put an "not" there
Work the ohp with dumbbells and make sure that both arms are following the same path. A big reason people are weak in the ohp are because of poor mechanics.
>can do 4x5 of 105 lbs
>fail on 5th set
>haven't progressed for a month