I've failed the 5th rep at 135lbs bench, twice. I had previously deloaded to 125 and worked back up today. Been lifting for a few months on Greyskull LP. Squat's at 180lbs, deadlift at 225, and OHP at 80lbs. Squat and DL still progress smoothly. OHP is doing okay at 1lb increments.
I have done some testing out of curiosity. At 23 I have 400ng/dl total test, 7ng/dl free, 120lbs lean mass at 5'9" with 160lbs total bodyweight (measured with DEXA), and 6" wrists. I had started lifting at 145lbs bodyweight. My genetic stats seem pretty terrible. I've started fish oil, multivit, D, zinc, and magnesium supplements.
Is this the time to switch to an intermediate program, or is there some other natty thing I can do to just enable growth in general?
Logan Thomas
Eat more, seriously. And rest longer between sets
Grayson Williams
bench more often do bench as your first exercise
Brayden Morales
Keep it up until squat and dl dont increase.
Dont stress the test last i checked i was only 600ng/dl and i pull over 4 plate now. Just lift and eat well, you cant control things like test without using steroids beyond getting enough sleep and eating right.
Jordan Bell
I've gained about 15 pounds over 15-ish weeks and I'm already at 25% bodyfat. I'm considering a cut because I hadn't expected to be so fat.
Greyskull does put bench first. How might I put bench at more than 1.5x a week?
Lucas Allen
b
Jace Johnson
I usually just deload by 5-2.5kg and work my way back up after which it usually feels a lot lighter and I can do all my reps and add more next time easily
Lincoln Wright
Its all mental, just believe in yourself bro.
Jace Wood
Kek you don't need to switch to intermediate your form is fucked. You are not doing everything correct or your not eating. I do 2x3 and my bench is at 185lbs for reps. I can shit out 3x10 on 1 plate easily.
>use leg drive > retract scapula > squeeze ass > keep chest up while benching. This is super important the rom will be easier
Christopher Myers
This is why telling beginners who have never lifted before to go on an ultra low volume program and eat tons of shitty food is a bad idea.
Op, what you should do is eat a lot of protein (180+grams a day) at maintenance. Your probably a flabby fuck that has no muscle to cut to. Lift on high volume program and put in true effort. Forget about the weight on the bar for now, focus on hitting rep goals instead of weight goals.
Get a good amount of sleep on a regular sleep schedule.
Eat fucking vegetables
If you live like a child and lift like a child you will be as strong as a child.
