Every DYEL looking fricker can do it after a few months, so why can't I after 1.5 years of consistent lifting???
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Why can I not bench 2 plates?
Every DYEL looking fricker can do it after a few months, so why can't I after 1.5 years of consistent lifting???
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what program are you doing
dont tell me youre a moron who started with PPL or some shit
Used to do PPL for like the first year and then hopped on Full Body 4-5 times a week which FINALLY lead me to make progress again from hitting my muscles with higher frequency. I'm still making progress but it's ay a VERY slow rate and some people around me that have been lifting as long as me have already blown up in size and strength.
Aim for quality reps and accumulated amount of reps in the end.
Full body 4-5x a week is just as bad for your goal as ppl. Ppl is great for size, full body 3-4x a week is ideal for your goal. Scale back your training some and find a proven strength program if you want a big bench. If you just want size, go back to ppl and stop worrying about numbers and focus on 3-10 quality sets with a good pump on every set
I haven't been able to do any progress on flat barbell bench with any program so far, no matter how often I do it throughout the week. I've tried everything from 1-2 times to 3-4 times a week. Flat barbell bench is the only lift that doesn't go up in ANY rep range, even if I deload and work back up to my weight. Even if my other presses go up, my flat barbell bench doesn't go up. Here are my stats
DB incline, FULL ROM, paused
>30kg/66lbs x 8
OHP
>1 plate for 2 reps
Standing Arnold press
>20kg/45lbs for 10+ reps
Additionally some machine presses and flies
Ironically, what helped mine was doing other exercises for chest, triceps, and shoulders. I dropped flat bench for about 6 months and swapped to dips, incline bench, and flies. When I rotated back to bench it was moving again
Currently doing that, been 2 months and I've gotten pretty good at incline db presses and OHP. Tried out bench again and it was still the same :/
When you fail on bench is it mid range, off your chest, or lockout?
Didn't go to failure this time and don't remember exactly because it's been a while. At least I think the lockout has always been harder because of my long arms tho. That aside, my arms would also always start shaking when I unracked the bar, was weird.
whats ironic about this, ironic would be if training calves raised your bench or not going to the gym raised your bench, training triceps and raising your bench is expected
train chest once every 4 days rotating between a high volume 4x10 @ 60-70% set and 3x3-5 90%+ set w/ a decline bench set whatever you feel like.
Lower chest is already more developed than upper so I'd prefer to not do any more lower chest work than flat presses and dips tbh :0
>muh lower chest development
Lmao can't even bench 2pl8 and crying about this JFC get fricked
decline bench will let you hit heavier weight for more reps than you could on flat bench and let your muscles get stronger, puts you into the powerlifting arch with out having your round out on the flat bench, get fricked moron
>Used to do PPL for like the first year
Lol
>Full Body 4-5 times a week
...
I mean hey, it made me look plenty aesthetic.
...post body...
Here ya go
Where are your muscles, bro?
On me. Your turn to post physique.
Whatever
The only thing I got mogged in is waist circumference lmao
oh shit i thought this was coomer bait but you're a dude lmao
Aim for 3x chest per week. 2x is maintenance with very slow progress
LOL I could bench 2pl8 after like 4-5months with only bench, barbell and pullupbar as home equipment
You were most likely fat :0
damn look at jonny 2plate over here
You need to flat bench more often.
You just have shitty strength genes.
People on here are moronic about how much genetics plays into everything
its such a cope
I promise you that the people with good genes did not have to carefully a program and diet to do a single 2pl8 rep.
Noone will ever convince me that shit isnt 50% genes 50% work/effort. yeah effort will make you better but you are genetically hardcapped lower that another persons untrained minimum
Kinda doubt that. People told me the exact opposite a while ago. After like 8 months of training I got to a 95kg/213lbs bench and people were like WOAH, YOU MUST HAVE INCREDIBLE GENES, UR GONNA HIT 2 PLATES WITHIN A FEW MONTHS OF SHITTY TRAINING and that's exactly where I stopped making progress on the bench for almost a year.
people are moronic, you were just getting your DYEL gains. Everyone ramps up fast. you are coping and a strength genelet, its okay many people are
You know, you sound like DYELs who're projecting. Post body.
Focus on back. I spent all summer doing pullups and shit in a calisthenics park, put on maybe like 10 lbs. Didnt bench at all during that period. Came back, bench went from 185 max to now 275 max. People don't realize how important back is for benching
>pulling makes you stronger at pushing
Yes moron. Any elite bencher will tell you how important back work, especially upper, is for benching.
Not really, only equipped ones and morons will.
Lmao. You literally don't know shit huh. What's your bench and bw?
Nah dw, I do. I've got a poverty bench but my understanding of biomechanics is pretty decent. That aside, most reliable sources that aren't powerlifters with 2 remaining braincells will tell you what I'm saying. Plusss we know that there is a correlation between pec size and bench 1RM but not back mucles. You're a goddamn moron and should go have a nice day.
>plus we know there is a correlation between back size and bench 1rm but not back muscles
Dude you literally don't know the first thing about lifting and it shows in the way you phrase these things. Stop fricking embarassing yourself and take advice from people that actually know what they're talking about you inbred fricking troglodyte
Not really, most lifters are pretty much braindead independently of level of progress and if I had to bet, you're probably additionally autistic and fat.
reevaluate form, proper sleep, eat enough. there should be no reason for you to not progress if youre doing all 3 of these things.
>never really bothered with english language sources when I was going actively to the gym
>"2pl, the frick is this shit"
>100kg WITH THE BAR
lole, so I was lifting 120 as a 19yo then
no one is benching 100kg after a few months, stop falling for shit you see On Line
Because you're a little fricking pussy.
lol i could bench 2 plates in 8th grade after a couple months training
bench shot from 205x1 to 240x1 last month
i did following:
ate like 600+ calorie surplus
benched every workout but NEVER to failure or the point i had to grind a rep
6 sets of triceps every work out
worked on my form (retracting shoulders and keeping shoulders tight helped a lot but i contribute most to getting my lats activated and involved by squeezing barbell and focusing on my lats on the eccentric)
didn't bench at all week i tested max and didn't do any tricep work 72 hours before testing max.
going to cut soon but to get myself to 260 i'll do pretty much the same except with pin presses
Bench three times a week. On your off days aim for 100 push-ups a day