Why the fuck can't my bench get over 205x3-4?? Is this the end of my noob gains? (7 months) I've never stalled this much, should I just fuck intensity and do a shit load more volume?
Why the fuck can't my bench get over 205x3-4?? Is this the end of my noob gains...
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yes
Lower the weight
Up the reps. You need a base of strength+mass+ and strenght endurance.
The strength base thing is a meme shilled to you by powerlifting retards.
You've hit the wall and ther is nowhere else to go.
Not just drop to 150-175 and just go balls deep and hammer at it.
yes your noob gains are over
yes, you should say fuck intensity and do a shitload of volume now, and also do direct chest and tricep work
Add isolation and push-ups after bench and be sure to rest 5mins between sets since your goal is strength it's not a meme
More food
More preworkout
Post body
Up volume, eat more, sleep more
I could solve all the worlds problems.
...
These guys are right.
Your calories are too low. Metabolism is elastic despite what you might read here.
I went from 250 max bench to 300 in 4 months by eating more
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>then discover she's started doing hardcore cam-porn
Name?
Allison Parker
BLACKED when?
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could you even imagine the amount of dick this chick gets? She could fuck a different chad every day of the week, kind of surreal when you think about it
Three times a week do 205x3 for however many sets you can do, maximum 25 minutes.
Bitch
leave
jealous whiteboois who cant compete with the bbc
Tricep assistance work will take you to 315 bench
if you haven't already, start doing paused bench and using a closer grip (slightly outside of biacromial width)
if you're doing 205x3 using a wide grip with stretch-reflex touch and go reps you're a lot weaker than you think and haven't gotten to the end of your noob gains yet
the biggest dick in the world belongs to a white man
stay mad dindu
why don't you go delude yourself some more by masturbating to your favorite interracial porn scene?
We're working on it, goy
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>us blacks
cumskin confirmed
larper detected
>using a wide grip
why is it when I bench I feel I do better with a more narrow grip? I'm not talking about some wide ass grip, but shouldn't I be able to lift more wider than closer?
weak chest stronger tris? have same problem
Stop larping trigge
stop larping you triggered leftie white cuck. you are fooling no one. go back to jerking it to your blacked videos
Oh my
could either be weak chest relative to triceps, or just a consequence of your individual leverages
no matter how much i train wider grips my close grip still is about the same and feels a lot more natural and a lot of other people with extremely long arms feel the same
kek
this is the best advice in the thread
people forget that triceps are like 80% of your arm
>FB_IMG
How about you FUCKING EAT MORE GODAMMIT
Squidbrap
I've seen the comment section on enough porn vids to know this isn't true
MY WH*TE ASS ON FIRE
Not OP but when my routine starts to fail should I adjust the reps?
Should I say for example do 3 sets of 10 instead of 5x5 for the next 2 months?
...
What's the other 30%? It can't be bicep
>tfw have over 10gb of her hardcore content
She's a dirty slut
>could you even imagine the amount of dick this chick gets?
that's not how it works, incel.
Massive slut face
Larping in comments duh
>He watches interracial porn
>it isnt true though
S H I T T E D
You are not strong enough to be doing heavy singles and sets of 3-4
Do your 3 sets of 5 reps. If you fail, you lower the weight and go back up.
If you do that and persistently fail, you require intermediate programming. Do 5x5 of 90% of your last 3x5 weight, for three of your benching days, increasing the weight 5lbs the last two times if you pass. Then, work to a new five rep max, and focus on your five rep maxes.
Your issue is poor programming. And probably other things if you really have a hard stop under 2plate, but I can't know that.
sup faggot, I bench 355, and yes that's strict, paused, everything.
You need to work in waves now, volume first, then intensity. Start with easy weight and do 5x5, sets across, for like a month until you stall.
Then make it a "ramped" 5x5 where you work up in 10% increments, so 60/70/80/90/100% of that day's work weight. Your first work weight (1x5) is the last weight you got for all 5x5. Work up linearly from there. And when you stall here?
5x3, five sets across of 3 reps. Start with at least 90% of your last successful 1x5. When that stalls...
"Ramped" 5x3, just like before. When that stalls...
5/4/3/2/1 with 10% jumps. Yes, the early sets will be easy, use them to perfect form. You should put up a string of 1-rep PRs (desu your 3RMs should have been smashing old PRs by this point anyway). And when that stalls, back to the top.
you're build is just more suited to a close grip
most people can do more with a wide grip tho
>only whitbois watch porn us blacks just fuck white bitches
lol imagine being this delusional
blacks are so stupid that they actually believe that jerking off to an interracial porn scene with a white woman is somehow their own personal sexual conquest
Teats to bump my own excellent advice
>sup faggot, I bench 355, and yes that's strict, paused, everything.
>You need to work in waves now, volume first, then intensity. Start with easy weight and do 5x5, sets across, for like a month until you stall.
>Then make it a "ramped" 5x5 where you work up in 10% increments, so 60/70/80/90/100% of that day's work weight. Your first work weight (1x5) is the last weight you got for all 5x5. Work up linearly from there. And when you stall here?
>5x3, five sets across of 3 reps. Start with at least 90% of your last successful 1x5. When that stalls...
>"Ramped" 5x3, just like before. When that stalls...
>5/4/3/2/1 with 10% jumps. Yes, the early sets will be easy, use them to perfect form. You should put up a string of 1-rep PRs (desu your 3RMs should have been smashing old PRs by this point anyway). And when that stalls, back to the top.
thanks homie
Np ^_^