No bench progress

178cm tall
62kg

I do 5x5 45kg, and I've been doing it for close to a month. I can't seem to progress.

What am I doing wrong?

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Eat more. Nah I legit mean it. Also take preworkout supplements if you got the money

You have to accelerate your metabolism. Eat 6 meals a day, eat more protein. Sleep well, 7 hours and a half, 8 hours.

Eat more
Your muscles require a shit ton of protein to repair themselves, that's why it's so important.

>178cm
You've reached your genetic limit for your height.
Good job.

>Expecting to see progress after a month.

We've all gone through that, having high expectations. Eventually you learn to forget about goals and have training become a part of your lifestyle, then after some time not thinking about it you just kinda wake up and reilise you're shredded as fuck. I'm sure many anons can relate.

I'm guessing you're 15-16 years old based on this post.

How long do you rest?
Are you gaining weight?
Is your form good?

Oh boy.

I'm 24.

Any healthy man should be able to bench at least one plate first time trying.

I severely doubt most people can 1rm their bodyweight first time benching.

heres what you do :
bulk until you reach 80 kgs, you are currently a twink, eat more
you make gains by doing as much reps as you can do 5 times, instead of 5x5
when you are able to consistently do at least 10 reps for the whole 5 sets, then you increase the weight by 5kg. repeat this, this is how you 'progress' also make sure that you always eat enough

My form is good, I asked to several confirmed benchers (140kg+).

I rest two to three minutes between sets.

I do gain weight, albeit very slowly.

lol. Most of the athletic twinks at my college gym can't bench more 40kg. I seriously doubt they're 'unhealthy'

Really? Everyone and their mothers benches 60-70kg despite looking dyel.

Only because they can run fast, doesn't mean they are healthy. By healthy I mean normal testosterone. If you can't bench at least 1pl8 for the first time = shitty genetics, don't reproduce.

>90lbs
>bodyweight

> 45 lbs plate = 20kg plate
> 20kg * 2 + 20kg olympic bar = 60kg
> op weights 63kg

oh boy here we go, retarded newfags 'trolling' retarded newfags

>Counts the bar
No wonder

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increase weight every week
do a solid 5x5, eat well, sleep well, add a few pounds next week, no way you wont be able to do it if you ate and slept enough
repeat

You also count your arms you fucking retard?

Its hard to tell with these retarded americans who literally cant do anything besides burger measurements

You want to get stronger you must progressively over load.

Do one day of 1x5 at like 55kg, and one day of 3x8 at 35kg. Or similair.

And every day you bench either put more weight or more reps on.

You do the same weight same reps every Time, your not going to go anywhere.

E A T M O R E

Sure, you should too as soon as they weigh more than pound a pop, twink

t. Fatfuck cope

try to do a for example 2x52,5 or 3x52,5 sometimes

Rest more. Rest 4 minutes between sets.

Eat more. Gain weight more quickly. You're bordering on underweight for a grown male.

>chinese cartoon picture

>reddit spacing
how about you go back insted of giving horrible advice.
only a non lifter would recommend bullshit like 1x5 to someone who started lifting a month ago. op is barely able to bench with proper form, the thing he need is a lot of volume.
>My form is good, I asked to several confirmed benchers (140kg+).
you have barely a clue what you are doing, do as much reps as possible on every set to develop a proper feeling for benching.

Does altitude affect the weight? Should I be lifting at sea level?