>Can only bench 140lbs 1 rep max
What the fuck do i do to increase my bench? I do PPL, eat as much as i can but my bench hasn't increased in 3 months. What the actual fuck do i do?
Can only bench 140lbs 1 rep max
Jonathan Cook
Parker Sullivan
Try different work outs that exercise the same body parts
Switching up workouts helps also body weight warm ups
Jason Hill
PPL is a general format, your actual program could be shit. More volume and more food might be beneficial to you
Christopher Howard
stop doing a shit routine like PPL?
Tyler Diaz
You are not eating as much as you can and you are probably not training as hard as you should, so work on that
James Perry
Go up by 5lbs
Juan Foster
>that greentext
Aaron Nguyen
>22 year old girl with some 18 year old Jow Forums incel
imagine how ugly and broken mentally she is lel
Connor Harris
Bench press is pretty much the most irrelevant lift. Rows, shrugs, lateral pulldown, weighted dips, overhead press, obliques, and ATG squats are all that fucking matter
Matthew Cruz
deload?
Brayden Bell
Imagine being this much of a faggot
Carson Reyes
>she'll give me lessons
yikes! imagine losing your virginity to a whore with dozens of notches
Luke Anderson
LONDON
O
N
D
O
N
Jayden Smith
^ what this guy said
Zachary Clark
You should try it yourself sometime. Its quite enjoyable.
Julian Green
Bench more, and do some dips for that tricep strength. Also try harder faggot, some 5 rep sets won’t hurt either
Xavier Ward
Scapula retracting.
Hunter Cox
Fuck it, this thread is about programs. Any good programs that have nice volume and strength in it? I want to lookmaxxxx but also be a bit stronger than the average gym goer
Tyler Gray
when I first started lifting my bench was terrible so i quit benching for a month and exclusively OHP, I then came back to bench and I was significantly stronger.
Grayson Sullivan
Brayden Rivera
Finally somebody fukin said it.
Op should probably legit not lift for a week and eat+ rest a fuckton.
>After this keep up the eating and start PPL first week with 1 rep max and after that negative workouts on the bench.
( if 100 kg is ur max, you load 110-120 and only do the downwards motion alone, spotter helps with the upwards motion)
>After 2 weeks of that you change it up to volume training, not going 100%.
>Change it up every 2 weeks between volume and 100/80% max.
>If after 6 weeks of training you STILL don't see your lifts increase better pray2satan or smt idk.
Jackson Martinez
Why would you recommend advanced training methods for people who obviously are new to lifting?
OP, tell us more about your program so we can critique it, because PPL is shit.
Best advice?
see Get on SS and eat.
Jaxson Russell
Your only benching twice a week on ppl. You need to be benching 3 times a week. Do a beginner full body strength training routine for a few months. Then go back to ppl.
Jonathan Myers
Deload and switch to 5x5
Eat more
Evan James
Since we're talking about different routines, what does Jow Forums think about the modified Greyskull routine they recommend for beginners on the Fitness subreddit (pic related)?
>inb4 shitting on it just because it's from reddit
Benjamin Evans
fucking crabs