Super weak guy here, I have trouble benching 100lbs, how do you get a stronger bench press...

Super weak guy here, I have trouble benching 100lbs, how do you get a stronger bench press? Or how do you get stronger overall?

Do a DB press instead. Much better.

Try push-ups and dbs until lmao 1.5 plate depending on weight

Fag

Thanks for the suggestions fellas

Focus on dumbbells exclusively until you can properly rep out 135 on flat bench, and even when you reach that point you should include both to keep your stabilizers strong.

My favorite way to tax the chest is with supersets...easiest way to do this IMO is to hit bench for 8 reps and then immediately hit push ups to failure or near failure.

Pic related; finally hit 315 for 5 solid reps last week,

Does this work? I usually can't push out many after a set but I've heard of static holds working

First of all, do bench press more often as your main movement find a weight you can do comfortably for 5 reps. Sometimes alternate between dumbbells. Also incline and ohp will help your gains.

I’m not one for tats but I’m mirin’ that trap tat.


For op:
get on a proper program and eat right

E A T M O R E

Fuck the bench press. 225 lb power cleans are far more impressive.

my bench went from 100 on my first day to 305 today ( took me a few years mind you but I took breaks due to depression)

anyway i did it by benching heavy. bench heavy. every workout i did reverse pyramid sets starting with my 1RM.

1-3-5-5-8-8-8

something like that

huge biceps, man. no cycle at all?

that's a man by the way

that's warmfreshpaint right? I love them so much

shit advice, just do the bench press more cupcake

How heavy is a plate?

>Is my form decent? Is it optimal?
>Have I been sleeping/eating/resting well?
>Did I periodize it correctly?
Ask yourself this question, answer then try to improve

Why not just progress with BP who cares what you bench. If that's what was bothering you.

Another beginner here.
When saying you guys bench or deadlifts x, does x mean 1time or a cean set of 5 for example?

45 lbs or 20 kg
How do you not know that

Anyone did madcow ? I feel like the volume is so low for progress, I started light (got the spreadsheet) and tomorrow is week 3 monday, I have to do 235x5 I feel im not gonna make it, like I said the volume is so low, anyone has better program ? Max is 275, im looking for strenght, I wanna hit 315

1/2/3/4 is meant to be for 5 reps otherwise if someone says something like "I can bench 315" it is meant for 1 rep otherwise they would say "I can bench 315 for reps" which generally means anywhere around 5 reps.

considering most fags on here are estatting generally if they lifted it 1 time they will say they can lift it for reps and might add a few pounds if they are literal faggots. but generally you should assume the above.

that's a fucking man you faggot.

Lock down your form and keep fucking doing it, lifting heavy (FOR YOU).

That's it. All that programming bullshit just overcomplicates things.

All that 'programming-

>that trap tatt

That's actually pretty dope.

And good motivation to stay jacked because it'll look stupid if you get skelly.

Took me a while to figure out how it works, you know, getting stronger overall.

TLDR:
1. Lift a given weight (your case, 100lb)
2. keep using that weight in your workouts and push yourself to do more reps with it. If you can do 100lbs x5, keep at it until you can do like 2-3x10 with it.
3. Add 10 lbs and repeat.

It's like you read the greyskull LP or something

It looks like matt sierra lol. like that guy in the juno movie and scott pilgrim

Thank you user

You get a stronger bench by benching more.

If you seem to have trouble increasing weight on the bar, week to week, you can always increase the number of sets you do. So, say you are benching 100lbs for 3x6, the week after you attempt 4x6, or 5x6. If you nail that, then reset back to 3x6 and increase the weight. You can also play with pyramid rep schemes. So, do 3x6, 2x3, 1x1 with increasing weight.

Warming up helps to. Doing some light mobility work with just 5 minutes of cardio can do wonders for your performance. Make sure to have warm-up sets as well as paradoxically it can help you push more weight.

Otherwise, do accessories such as suggested. Maybe try some calisthenic progressions for push-ups (i.e: normal, to close grip, to v-pushups, to pseudo planche).

Diet is a major factor too. For example, my diet collapsed during exams and so my bench and OHP especially went down. Make sure that you're getting enough calories and track your macros. If you're too lazy, just follow the advice of my sagely rugby friend and, "Eat more, ya daft cunt."

Stress management is important. How it impacts you varies from person to person. I can see that in myself it is an especially important factor, and so I temper my expectations during periods of high stress. The best way to handle this stress is to normalize it: that is, make sure that whatever work you have to do does not pile on so you don't experience spikes. If you have to deal with a lot of stress, don't beat yourself up for missing a PR.

Finally, it could be wise to include some more specialized hypertrophy work at the end of a session. Increased muscle size is correlated with increased strength.

Best of luck,

- Fellow DYEL

aren't you that faget that gets 2000 tinder matches?