inb4 dyel.. yeah i am
first i do 5x5 and then i decrease to 50kg and do 3 sets of 8 rep.. i keep the rest between sets very short. but i feel like this is thrash for hyperthrophy?i cant rep 12 or 8 reps on 60kg for 5 sets..
Stuck at 1pl8 bench
Aaron Gonzalez
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Jordan Torres
Try switching to 3x5. Also count calories for awhile just to assure you are actually eating at a surplus. There's 0 reason you shouldn't be able to linear progress past 135
Adam Rodriguez
>5x5
>3 sets
KEEP MENTZER OUT YOUR FUCKING THREAD
Gabriel Jenkins
Daniel Johnson
Maybe you simply have bad form? Post your form so we can check
Mason Barnes
what am i doing wrong
i mean i cant lift higher than 60kg but i cant rep as much with same amount of sets. i feel like im stuck.
Charles Long
have you tried eating more?
Jaxson Miller
>i mean i cant lift higher than 60kg but i cant rep as much with same amount of sets. i feel like im stuck.
because you're doing 8 sets like a retard. do 3x5, eat a lot, and you will see progress. you're too weak to be worrying about volume hypertrophy stuff
Ayden Martin
this, dyel lift 1pl8 and think their training needs to differentiate between strength/volume
Jackson King
>i keep the rest between sets very short
Why? Just why? Rest at least 5 minutes between sets.
And do 3 sets of 5. You're a dyel, don't mess with the reps.
Kevin Smith
Eat and sleep more
Do more volume, instead of lowering the weight, try increasing the reps on the 5x5, if you bench 2 times per week do a third or even a 4th day.
Add a couple of assistance exercises like dips and incline bench or skull crushers and close grip, you can alternate the exercises in different days.
You can also try doing the reps slower, hold a pause for a few seconds and the finish the rep too.
Ethan Scott
thanks fren
just asking because i dont know what im doing
i can do 5 reps on 70kg but i doubt i can do it for 5 sets, so just 3 sets it is?
Michael Phillips
Yes please just keep it simple. 3 sets by 5. Bench every other workout. Increase weight 2.5 pounds a workout. I promise you will get stronger. And by them time you get to ~185x5 you will notice you are denser as well
Wyatt Evans
Do 10x10 at whatever 60% of your 1rm is
Cameron Nguyen
>just asking because i dont know what im doing
thats ok, noone does when starting
to incease your bench try:
-eating more (not shitty food obv)
-bench more (more times per week, more sets, more reps)
-make sure that you get enough rest (not too liitle sleep, not drinking to often per week, etc.)
these points WILL increase your bench if you give it some time
Aiden Sanchez
>-bench more (more times per week, more sets, more reps)
shit advice for a novice. someone benching 135x5 doesn't need to do that
Tyler Williams
yeah I would guess it's a form issue
Adam King
ok kinda true i guess, but it depends how often OP trains and benches per week.
if he trains 4 days a week but only benches once, then thats not enough imo
Cooper Diaz
1. stick to 5x5, do not do 3x8 at lower weight afterward. If you have energy for that you arent putting that energy into your 5x5
2. Longer rest betwen sets, at least 5 to 10 minutes if needed. With strength training your goal is to lift the prescribed weight the amount of reps you need to lift, not keep the muscles under tension. You need to fully recover before each set so you can go hard.
3. 5x5 should have you progressing until you cant do 5x5 anymore. If you can do 5x5 with 1 plate there is no reason why you cant add 5lbs to the bar and perform it for 5x5. If you add that 5lbs and cant do 5x5 anymore, drop 10% or 20% of the weight from the bar and progress from there with 5x5 until you shoot past your previous sticking point. Or drop to 3x5 and continue progressing with that.
Jose Walker
>more volume!
this is not how you get stronger.
Austin Allen
Try diversifying your chest workout.
Pushups and dips are great addition especially since you're a beginner.
Focus on form and tension.
As other anons have suggested it may be a form issue. Pushups should help with that too.