no one cares about your bench bro just be big and they will assume you have a good bench + bench isnt the most optimal way to train chest
Ik but its one of the only things making me happy so I want to improve on it
cope bro nothing feels bette than being bigger
its not cope if it makes him feel happy
train chest with isolation exercises heavily and same with triceps like elbow pec deck etc
I train for 1 year and I am 15 year old and I hit 225
Is there any special technique or any special bench program so I progress faster ?
Yeah I hit 225 in a year too. But It took me like two years to go from 225 to 315
200kg is more than likely not possible as a natty. But to increase you need to increase your weight. In terms of programming, bench EOD only go for pr once a week, and the rest bench with around 80 percent of your pr for reps. Work on leg drive and clean reps are the method
I eat 500 g a day
Thanks
No problem, rep me nigga
How about pin everything anyway lol, stop being a pussy and ascend
natty or not? even not natty still good
Natty
aristotle
dude its not like that , after a certain point it slows down . i started at a tiny 20kg bench got to 100kg in 9 months , then it took me another 6 months to reach 120kg , yes my training and diet got worse but still it slows down
Natty
Good to hear , people here think natty is cope ,going to gym is a statusmax in itself people view you as fit . my pr is 120kg and ill stay natty for a bit to see how far i can progress
I am totally locked in
yeah even then its normal . but prioitise recover and get enough protein , make sure to go to failure
wait dude i got something to help you let me take a screenshot i havent tried it myself it might be cope
Hard to hit 200kg natty esp in 2 yrs... You should be focusing on heavy weight for low reps and do a lot of progressive overload
Yh I do I hit a plateau rn in 80 kg for reps for about 2 months but rn I did a deload and I am back
Jason blaha method ?
Also I do lean bulk I gain around 7 kg a year so that helps
IMO probably dips/OHP/overhead extensions/front raises would be the best. Incline bench wouldn't maybe do much to increase your flat bench.. flat bench is already more middle + upper than lower pec biased ACTUALLY technically so dips would be superior I think really.
But since I mentioned front raises you should maybe do incline work a lil bit. Basically do accessories for ALL muscles involved in a flat bench press. Very high IQ
I do all
forget rest pin test and be the best
I will if I see that I can’t reach my goal
who even believes the bench thing anymore lol
Wdym
1. You don't know when you will hit your bench 1RM so stop saying 2 years
Thanks1. You don't know when you will hit your bench 1RM so stop saying 2 years
2. Train Bench 12 sets a week. 6 sets normal bench. 6 sets close grip bench
3. 50% of those sets should be 3-5 reps and the other 50% should be 6-8
4. Eat high protein obviously
5. Choose 2 chest accessories and 2 tricep accessories.
6. Push till failure every set.
I do dips and incline dumbbell and for triceps I do normal extensions and overhead extensions1. You don't know when you will hit your bench 1RM so stop saying 2 years
2. Train Bench 12 sets a week. 6 sets normal bench. 6 sets close grip bench
3. 50% of those sets should be 3-5 reps and the other 50% should be 6-8
4. Eat high protein obviously
5. Choose 2 chest accessories and 2 tricep accessories.
6. Push till failure every set.
