Stuck at 1 pl8 bench

Dude, if you're stalling on the same weight another set of the same weight won't matter.

Do 3 sets, on your last set when you're spent with that weight, reduce weight by 5-10 and rep until exhaustion.

5 sets is just wasting time. Or you can be hard headed and stay on 135 forever.

I weigh 140, dyel and can lift more than you. I implore you to reconsider

I should clarify because what I said was stupid. 5 sets on weight that you stall at, is wasting time.

Your genetics are garbage so roids would just give you gyno and balding

SS is the most retarded shit for a bodybuilder.
He doesn't need "starting strength", he needs "starting swole"

nevermind holy shit what a funny story.
dude at the gym saw me upset and told me to put my pinkies on the outside rings so my hand is on the rough part and not the bare part. Just did 150 with his help.
fuck you fit for not telling me this

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>lmao 1pl8 bench
>bodybuilder

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>he put his hands on the smooth part
This has to be bait

I promise you that you aren’t following it as written, are you doing your power cleans and chin-ups? Have you read the book? Do you have perfect form? I almost guarantee you that you don’t

3 sets low volume is bullshit if you want to bodybuild.

I do about 3 sets for warmup
5 actual working sets
then 3 sets for pump

then different chest excercises so it's about 20 sets in total.
do you think arnie got that chest with 3 fucking sets?

Stop SS its a shit routine even for powerlifting. Try 5*5 and just go heavy every workout, or high volume. And eat alot of protein

>20 sets

How in the hell? My chest is genuinely so spent at set 3 on bench that i can't do a pushup.

Are you doing low weight high reps?

Have you thought about trying HRT?

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I should be asking you the same thing 20 set man.

Yes.

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>He didn't read the book

Please tell me this is real

What are you doing? Sets of 5? Why not just go hard all 3 sets and then high rep with slightly lower weight until your muscles are spent?

I'm genuinely curious.

I'm not even the guy I'm soyposting you.

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>Low weight-high reps
>Rest a week on bench
>Superset bench with pushups
>Do a chest accessory lift

Kek I did that for 5 reps, albeit a hard 5 reps, at age 14.

I usually do something like

Bench press 3x5 (warmup), 5x5 (max), 3x12 (pump)
Incline dumbbell press 4x12
Cable flies 4x10
Cable flies inclined 3x12

It's probably because you either don't train long enough, or are OP, or you're just weak.

I have no words. You were fucking close-close grip benching.

Why do 5 reps of your max instead of 10-12? For what purpose

>guy tells me a 2plate bench is too early to roid
>he knows about strength he can bench 350lbs!
>what did you bench before you roided?
>u-uh um more than you lol

turns out it was 250lbs

>Why not just go hard all 3 sets and then high rep with slightly lower weight until your muscles are spent?
Because it's not enough? Also, I also want to train my upper chest specifically.

If you do only bench, you will never grow a nice chest, you need different angles/hit every part of your chest real good.

>actually roiding
Why

Holy shit, almost every single piece of advice ITT is completely and utterly retarded. You lot are hopeless

so many people do this, put their hands straight up

Post your chest you LARPing DYEL

Up the weight, up the sets, lower the reps. Your welcome op

I first go for strength (lower-rep sets), the rest is pump excercises (higher-rep sets).

>being a natty cuck
my steroids are already paid, im cutting and then im going to roid and bulk

you need “starting sleep on train tracks”
i weigh 165lbs, no less than 20% bodyfat, i dont eat enough to gain weight, and after 2.5 months of SS my bench is 160 for 3x5 and my OHP is 115 for 3x5
SS is not the problem, you are the problem
sleep more, fix your form, or fuck yourself

I do wide dumb bell bench, incline and OHP but I do full body splits. Sorry I wasn't clear.

So i make sure to kill my lateral bench, with my max weight with high reps per set. And when I get spent on those I burn myself out by shifting down.

Dyel but I've made decent progress with it and making my way past 50 lb dumbbell press.

I wasn't attacking you, i wanted to know what the idea behind this is. More protein synthesis?

my forearms hurt
:0

>mfw i see somebody with a sub 1plate bench doing cable chest flies in a tank top

that means theyre BLOATING

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thats good right?

two scoops another 2 lbs

I thought you are OP lol.

The idea is that you want to improve your strength - so you train for strength first. For this it is better to do lower reps with the highest weight you can do, that's how you build strength. It is a lot about the nervous system.

If you would do high rep sets first, you would have no power for the strength sets anymore.

3 sets of low volume is beginner level

intermediate lifter here, i do 11 sets of my compounds and 4 sets of accessories

but a natty isn;t going to make gains from a good pump, that only works with steroid users, natties get bigger by getting stronger

BLOATING is the most coveted form of growth in all of human physiology
prepare for strength inconceivable in the minds of mere mortals

Starting strength has the best poster boy for their program, that lard ass zach evetts. That’s the result you get from GOMAD and following an obese coach who only knows how to make people hate themselves in the mirror

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oh shit im feelin it

how much is a pl8

50lbs?

Its called STARTING STRENGTH not NIGGA WE GONNA MAKE YOU TURN INTO ARNOLD IN 6 MONTHS you enormous faggot

>3 sets of low volume is beginner level
no 3 sets is fucking bullshit. 5 sets is minimum for a beginner.
>natties get bigger by getting stronger
true, heavy weights stress the muscle more, but you can also achieve the same with slightly higher volume and not-so heavy weights.

45lbs
20kg
2x lmao0.5pl8

>posting nude parts of my body to prove a point on the internet
Kek

how does drinking a shit load of fat every day make you stronger

>45631155
Terrible bait. Im not even giving you a (You).

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Everyday a beginner to the gym will ask what program he should do. Jow Forums loves trolling newfags so they will usually respond with either Starting Strength or Stronglifts and order them to eat a lot.
A few months will pass and the beginner have stalled and is confused with why he’s not gaining any muscle despite putting so much weight on the bar. They say he should stick with the program,read the fuckin sticky, buy the book, get a lot of sleep and eat even more food and not to switch programs unless he’s reached “intermediate” lifts or 1/2/3/4. The beginner sticks with it and runs it for 1 year, while making very little progress.

Groups on the internet, such as the SS forums, have probably left untold amounts of guys disappointed with how they've looked after 3-12 months.

Meanwhile, the "bro" who goes to the gym and does curls, bench,dumbell rows, shoulders and a few chin-ups and leg presses totally blows the SS "student" out of the water, getting bigger arms, shoulders, pecs and upper back without that much weight gain. Thus trashing the SS mantra of people being unable to induce significant localized hypertrophy, which skinny fat guys benefit from aesthetically.

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You spoke my mind. The people who do Starting Strength are recognizable immediately ie a big ass, wide hips, small arms, shoulders and minimum 30% bodyfat lmao

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OK, asking 'cause genuinely interested: what would you recommend for a beginner instead of SS then? Not gonna defend SS here, just really curious as I have been doing SS for some 6 months and I'm finding myself stalling while you and observation on wide hips, ass etc. seem spot on.

Higher reps with lower weights when you stall.

Protip: Do ladders with body weight when you're done. If you can can complete your ladders you didn't exhaust your muscles so go do one more set you piece of trash

you need to do more volume

more sets of bench press more often with weight you can actually handle, whatever that may be, bench is a lift that generally responds better to more volume (and this is especially true if you are naturally a poor bench presser, the only way to overcome poor leverages is to get more muscle mass ASAP and 3x5 will not get you there)

3x5 for bench is hit or miss, works great for some people, doesn't work well at all for others

he gained 20lbs in 8 weeks, he's eating too much

make your own routine and follow it. dont worry about how much weight you can do. I started with 10lb dumbbells and did 3 sets of 20-15-12 and targeted arms, shoulders, chest, etc.

it takes a while if you've been a sedentary domesticated little bitch for your whole life like i was, I did that for a long time before even adding weight.

DO NOT WORRY ABOUT THE WEIGHT
WHAT MATTERS MOST IS THAT YOU FINISH YOUR SETS AND COMPLETE YOUR ROUTINE

t. didnt do pull ups, chin ups, shrugs, farmer walks, or curls on SS
>i-i-i didnt have the energy to do enough assistance work on SS to get aesthetic
then you shouldve eaten more
>b-but i wouldve gotten fat!
not if you were doing the assistance work you shouldve been doing
>b-b-but i didnt have the energy

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Fucking this. People would do a lot better job reaching their goals if they were honest with themselves about what their goals are. SS is good for completely green beginners to learn some basic movements, but it's NOT good for bodybuilding. Lots of people like to hide behind this thin veil that they "just want to get stronger" when, no, they want to be bigger and look good naked.

post body to legitimize advice

Try PHUL if you're into bodybuilding and aesthetics, then switch to a PPL 6 days a week.

It really troubles me when a bunch of fat guys such as *some* of those on the SS forums or Jow Forums trolls proud of being shockingly out of condition feel they are qualified to advise people on weight loss and body recomposition and “call out” anyone who does things a little differently and succeed, looking for evidence of their “failure”.

I don’t know if the SS partisans/internet ultras realise the implications of telling a light framed skinny-fat guy to go and get 15-20kg fatter in exchange for a < 5kg muscle gain. I'm talking blood sugar problems, further hormonal issues, etc.

Most of those guys don't give a damn about bloodwork or health. Plenty of them will have ceased lifting by 40 years of age through injury.

Linear progressions take so many forms. The reason why ones like SS are so popular is that they've been created with a view to being inherently "programmable". To me, progression encompasses so many things:

– more reps
– more sets (don't go mad and jump from 2 to 10 sets per exercise next session, though!)
– better *quality* reps by feeling the muscles working more
– increased TUT per set
– same weight/reps/sets but shorter resting periods
– introducing mechanical disadvantage
– etc…

Weight on a bar is just one way to go about things and the easiest in the early weeks, even if in a caloric deficit. But it comes to an end and there's no reason to push yourself towards injury or obesity when your goal is to look better shirtless and optimise health + hormones + nutrient uptake/partitioning.

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Damn, this place really is hell for someone just starting out. I did hypertrophy type stuff for a month or so because that's all I knew(noob), then got roasted for doing that in qtddtot. Then I did a bit of research and settled on gslp. Been running that for 2 weeks and now I see this thread. I'm just sticking with gslp idgaf.

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Never
But if you do, do it when you have offically made it to where you want to be, then ride the roids far beyond

When I started lifting weights I didn't know where to begin. Thanks to Jow Forums I allowed myself to fall into the trap of the whole “eat big to get big” dogma, whilst doing a pathetically low volume of lifting such as that found in 3×5 programs,

I do feel that others (especially very young guys who don’t know any lifters IRL) will continue to get suckered into GOMAD whilst doing routines that last no longer than 20-25 minutes and just make them hate what they see in the mirror. I know I did. I was fat, injured, still had skinny arms. Not to mention, those routines just aren’t fun.

I wouldn’t blame the likes of Mark Rippetoe for this trend (he has made numerous clarifications, and has never presented himself as other than a strength coach) but rather the army of dedicated SSers that present the program as the answer to all problems and denigrate anyone doing things differently with endless pejoratives and e-statting.

They say:

Wanna get jacked? Do SS. Wanna get aesthetic? Do SS. Wanna bodybuild? Do SS. Wanna become CEO of a Fortune 500 company? Do SS.

Only on the internet does this madness exist! Only on the internet do people think that squatting and eating a 2000 calorie surplus a day will cut bodyfat, build and sculpt your bicep peak and give you boulder shoulders.

I’ve never known or met anyone IRL who has looked well built and lean who built themselves up using a low volume, low rep, CNS wrecker of a routine.
Plenty have done it with bench presses or inclines, pulldowns/pull-ups, curls, shoulder side raises, rope pushdowns, facepulls and leg presses though (I would also add that diamond push-ups are awesome tricep builders, and high rep OHPs blow your shoulders)

Amazing how many forums out there one would get slaughtered on for saying people who want to bodybuild should lift like bodybuilders.

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For anyone who actually doesn't have a routine this one is quality, Lift fucking heavy or be prepared to notice no difference in physique or strength, and supplement you fucking retards. There is so many supplements that are tried and true proven to help, if you aren't taking them idk what the fuck you are doing.

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Would it be ok to do some isolation stuff like you mentioned in addition to my compound lifting program? Or would you advise just jumping into a split type thing?

If SS isnt that great, what about doing the same compound movements at much higher volume? I enjoy the core lifts and want to get strong, but I also want to get big.

Does anyone have some advice for a skeleton who's never stepped into the weights section of a gym or done an exercise program?

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Doing 3x5 bench 1.5 times a week is literally no volume. You should be doing 3x5 flat bench and 3x5 incline bench twice a week at LEAST. Also forced progression with forced deloads are dumb as fuck. They psych people out. Pick a rep range goal like 3x5-7 or something and just pump out as many reps as you can then increase the weight when you hit 3x8. Some people are built to use things like dumbells. I’m one of them.

How is this possible?

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Thanks for the pic. I will probably start this when I get out of uni for the summer.

Thanks. What do you advise for eating and nutrition?

Cool. Thanks for the help. I'll likely just take the program that posted and alter it a bit.

Of course bro! add accesories and isolation to your compounds, that's how you build muscle. Don't worry the volume won't kill you as long as you don't do 7 excercises for chest, 7 for back, 10 for biceps,6 for triceps, etc on the same day.

As a natural lifter with average or below average genetics you will most likely never have the issue of getting too big shoulders, upper chest or arms so you want to take any muscle gains you can get in these areas and training with about 8-12 controlled reps per set has been proven over and over again to be the most efficient way to gain muscular size (provided that you do progressive overload)
You can get stronger while BB'ing... apparently its some kind of rumor around here that if you do a BB'ing split you use the same weights every week. This is not the case at all.

I'm going to let you in on a secret, man.

SS and SL are highly overrated. In my case I clearly gained more muscle in Upper chest, arms and specially on my shoulders after I switched to high rep isolation work.
You will find a lot of imbalance if you strictly only do SS or SL. The founder of stronglifts Mehdi is a complete moron who believes his own bro science. At least Rippetoe knows something about training. But knows NOTHING about nutrition and bodybuilding.

I pack more volume into my calf training than one day of that routine (not srs but kind of). I like having intensity, volume and high frequency. SS is just not the type of program I would do.
I also hate the fact that people support buying that book. 5 minutes watching a video and you learned how to deadlift, squat and bench press. Don't need to read the mechanics and physics and mathematics. It's nice to know, but I just like to lift heavy weights. Best thing a beginner can do is work on himself and learn by trial and error. One thing people here forget is that training is fun, it's self improvement and betterment in your life.

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I do it because it feels better and I can lift more.

Sorry guys I had problems with my browser I had to type again because I thought my replies to you weren't posted. Deleted the other one

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Thanks man, once education and study winds down for me I'm going to try to get serious