Who here /stalled/ on the bench? what do?
>>37008510
Gain weight.
I mean. Fitness is only fatness with and I.
Weighted dips
>>37008521
b-but muh aesthetics. Im scared of getting fat senpai. Do I have to eat more to binch more?
>>37008533
this
also nice dubs
>>37008535
No.
But the added mass from your fatness will reduce ROM and thus making the movement easier for you.
>>37008535
>implying you care about aesthetics in the first place
if you care about your bench number you probably look like shit anyway.
If you work under the 12 rep range you should reconsider your life.
>>37008535
You can do steroids
>>37008510
stop benching heavy for a while, do 10 to 15 reps. use the 5 and 2.5lbs weights. worked for me to get back to benching lmao3pl8 after taking some time off from lifting.
>>37008535
if you already has a good shoulder and triceps yes, you will need to eat more to lift more, if not, do dips and weighted dips
>>37008533
I thought this was a meme
>>37008577
I will try this
>>37008510
Incline bench + more volume + eat more
Try switching to dumbbell press instead. It allows the to hit higher weights and then when you fail you can just drop the weight. Been climbing with that and haven't looked back. Plus my chest is finally growing.
>best set 90kgx5
>get stuck
>start doing paused bench 80x5
>Increase weight every week
>now 100x5
>>37008604
Should I have a separate day for incline? Im usually smoked after regular bench..
>>37008510
>what do?
do triceps isolation exercises, maybe add some chest.
weighted dips, skull crushers ... etc.
>>37008655
Depends on what the rest of your training is like.
I have my own days for variations over the weeks.
>>37008510
pause reps
>>37008510
WHO????
>>37008510
Accumulate fatigue. Do a few weeks where you do 70-80% of your 1rm and do 30+ reps at your working weight each session. Then slowly drop it off so you increase the % of your 1rm while decreasing the # of reps. Follow with stuff like cgbp, skullcrushers, db bench, and spoto press. Should take about a month or two. Then work up to and attempt a new 1rm.
>>37008676
>>37008654
Ok so whats the deal with paused reps? are they a meme? why does resting the weight on my chest for a short amount of time make them any better???
>>37008668
its just been PPLXPPL for 2 months now. Ive been in a rut where it seems like Im always lifting the same weight and it never feels any lighter
>>37008691
You don't rely on bouncing it off your sternum
It forces you to learn how to actually remain tight under the bar(aka not shit form)
They're the best bench assistance along with close grip if lockout is your weakness
>>37008510
Stalling on bench? Bench more. Use less weight, more volume. Don't substitute barbell bench press for dumbbell bench press. Do both. Don't stop benching and do incline. Do both. Just less weight, more volume.
Ultimately, you're stalling because the weight is increasing faster than your body can handle and thus you're slowing down. The bench press uses a lot more than just the chest, so introduce some variety where you hit your triceps, shoulders and chest differently and you'll start to see gains.
>>37008713
bump the weight up anyway
remember ppl is about building size. measure your arm/leg thickness and see if youre getting resuts
>>37008713
>PPL
There's your problem. That shit sucks for gaining strength.
>>37008510
fantastic photo ! after !!!!!
>>37008716
How long should I pause? I feel like im going to look like a dingus
>>37008744
>>37008747
Whats a better program then? I just chose ppl so I could be in the gym more often and not want to kill myself 2bh lads
>>37008510
Add less weight.
Get ahold of some microplates (.5kg or 1lb if you're Amerifat.)
Remember, the muscles you're using to bench are significantly smaller than the ones you use to squat or deadlift. They can't accomodate the same amount of added weight after a certain point.
>>37008801
Let it come to a complete stop. Just 1 second. You won't look dumb this is very standard practice of benching to non retards
>>37008827
Nothing they're meming you
You could reduce accessory sets and do lower rep sets on compounds if you wanted to gain more strength
>>37008924
It's not a meme you mong. If OP really wanted to gain strength, he'd hop on a strength or powerlifting program, not some meme bodybuilding program used by DYELs.
>>37008510
add drop sets
>>37008601
>I thought this was a meme
No, it being a "meme" was a "meme"
It's a weighted exercise that targets chest and tris what's not to like
>>37008510
i found two things that helped, 1 is doing dips a lot of them, try mixing high reps/bodyweight and high weight/low reps, the second thing is that i was doing bench 5x5 a the beginning of my routine, i simply lowered the weight and started doing 5x8 with more control adding 2x1kg per session, hope it helps
>>37008924
Don't listen to this idiot. An U/L split is just fine and objectively the best natty daily routine.
>>37008935
Oh great the "PPL is a meme" meme
Nah if you actually have decent form you can make great strength and aesthetics gains
Muscle hypertrophy is driven by volume and greater hypertrophy = greater strength
Sure there are better powerlifting programs but you can't just do 3x5s endlessly and hope for a great bench
>>37008977
Fuck U/L programs desu
You have to spend a fucking lifetime on upper and 45 minutes on lower because of the disproportionate amount of muscle groups compared to the lower body
>>37009048
>45 minutes on lower body
Do you know how I can tell you don't squat or deadlift above 2pl8?
>>37009064
Not that guy but he has a point, you can basically cover your lower body needs with just 2 lifts. I like to throw in ab work with lower body to compensate
>>37008510
Paused bench, incline bench & dips.
Also add an extra bench day. I recently started benching 3x a week instead of two. Almost instantly added 5kg to 1rm.
>>37009064
Tbh I'm weak as shit but can rep squat and deadlift for 3+pl8s
If you do leg day twice a week and do 3x5 squats and 1x5 deadlifts (you can certainly do more and I did when I ran it) you'll be done in less than half the time of upper body
Some of us aren't fat shits with no work capacity so I don't need 10 minutes to rest from my 5 rep squat cardio
>>37009093
Yes, I'm aware, but squats and deadlifts, and their variations depending on what you do, can take an hour each if you're actually moving a respectable amount of weight. Throw in some core/lower body assistance/isolations, and it'll still take you 90+ minutes. Upper body you can do 1 vertical and horizontal press and pull, and one or two pressing or pulling accessory and it'll take you the same amount of time.
>>37009121
I squat your deadlift for more reps than you can deadlift it. I didn't have to rest very long when I was moving weight like you are now, but as the weights get higher the time required to rest between sets lengthens. Up until I hit about 350 for my deadlift during warmups and 275 for my squats I finish the set, load up the weight and unrack it.
>>37008510
Who the fuck is she?
>>37009160
So what your saying is were both weak shits
You're really focusing on the wrong point desu
>>37009125
Yeah U/L is definitely workable, it's just not the greatest split imo, especially if you're doing bodybuilding type shit with a ton of isolations.
>>37009121
Not him but I rest 3-5 min 2pl8. How's that?
>>37008601
This kids and their memes
>>37008510
Who is this semen demon?
>>37009334
Average as fuck
>>37009401
Average by /fit/ standards. Normies spazz out over a 2pl8 bench.
>>37008510
My nofap NOOOOOOOOOOOOOOOOOOOOOOOOOO
>>37009428
Can confirm. My friends hear that I 5x5 225lbs and it's like magic to them. I just don't think that they have a reference level for what a high-level powerlifter is expected to bench press.
>>37008535
You don't have to do a whole two thousand plus calories. Also, extra calories don't actually mean extra weight, if you burn more calories.
>>37009428
Assumed that poster referred to Squat/Deadlift
>>37009272
So do you do deadlift and squat every other leg day? I dont really understand
>>37009537
Shit. I'm illiterate.
>>37008510
who is that boner condoner?
>>37009048
>Fuck U/L programs desu
>You have to spend a fucking lifetime on upper and 45 minutes on lower because of the disproportionate amount of muscle groups compared to the lower body
This was the biggest reason I switched to a PPL myself. Even with RDLs and calf raises thrown in on lower day, it was still stupid fast compared to my upper day. Now on PPL the times for all days are pretty comparable.
>>37009598
Was your lower day just squats and deadlifts?
>>37008545
I don't get people like you. What's wrong with aiming for numbers on the compounds and doing lower reps (e.g. 5x5)?
Surely if you're doing accessories you're going to get bigger and look more aesthetic.
>>37009547
When I did a U/L split I would squat twice a week and do front squat and deadlift on the same day, once a week.
>>37009614
High bar squats super set with calf raises
Deadlifts
RDLs
I added in some forearm work after a couple months just to justify the effort of getting to the gym.
>>37008545
>>37008510
OP plz
>>37008691
Kills the stretch reflex, making it a lot harder without affecting much recovery or needing heavy weights.
Also good to train form, and the time under tension gives a nice pump.
>>37008510
2 8
8
F R E E
R
E
E
P R O G R A M S
R
O
G
R
A
M
S
>>37009746
that chart makes no fucking sense and doesn't prove anything about which is most effective. nor does it even cite a source.
kys
>>37008691
Don't rest the bar on your chest - instead support it an inch off your chest. This keeps your back/lats/shoulders tight as fuck, which helps you on the turn around when you're doing your standard bench press. Control/power generation.
The whole point is tightness at the bottom.
>>37008510
OP you got more pics like this?
What could be the reason that my right hand always tilts back during bench? I can easily keep the bar in line with my left wrist, but the right side always falls back on my palm. If anything my right wrist should be marginally stronger from jacking off.
How do some people do bench without even tucking their back properly? That's got to hurt their shoulders. If my back isn't entirely pinched, tight, and arched, my shoulders get fucked up doing bench. When it's tucked I feel totally fine.
I've been stuck at 210 for 3 workouts and I don't feel good about increasing it five pounds. 3x5
If I increase my reps to let's say 8, what would I deload my weight to?
>>37008678
>>37008770
>>37009189
>>37009381
>>37009440
>>37009586
>>37009750
>>37009814
I dont know who she is. But glistening party sluts are my fetish. I agree shes stunning though. I dont have anymore of her
>>37009836
I have the same problem exactly. Then I end up trying to correct it midlift and it messes me all up
I weigh 170lbs and have been stuck at 185lbs for fucking ever, off and on, off and on.
Anyone else here stuck at that plateau? Is that the common plateau? I've only ever gotten past it once, and then I zoomed up to 235-245 in no time. Quit working out for a while, now I'm back at it. But getting over that 185-195 hump is a killer.
>>37008521
>>37009956
The file name says IMG_ faggot, I know you're holding out on us.
>>37009746
>>37008545
>>37009621
If you want to read about this:
http://strengtheory.com/hypertrophy-range-fact-fiction/
>implying any of you actually care about this and aren't just shitposting
>>37008510
That girl is alegit 10.
>>37008510
lol @ people suggesting random accessories without knowing where / why you're failing.
Need more info. How high is your volume already? What weight are you? What weight is your bench? What accessories are you doing? Where do you fail -- on the chest, off the chest, lockout? How much you eating?
HAVING said all that. More volume and more food is normally a good starting point.
>>37010073
what is this "volume" meme and why do I need it?
>>37010073
I weight 180, bench 250. Ive been doing ppl for a while and on push day, Ill usually either do a 5x5 or standard 3x10. After that Ill hit a few sets of shoulders and then some tricep work. Usually pushdowns or close grip bench. I think I eat enough.. I also never miss workouts
>>37010092
Volume creates fatigue, fatigue forces your body to adjust and adapt. Once you've accumulated fatigue and let it bleed off you'll be stronger to put it simply.
>>37010092
Basically volume is reps x sets x weight.
>>37010134
So you're benching once a week. Which is fuck all. Double your weekly volume.
/thread.
>>37008510
drink chocolate milk before work out
>>37010292
yeah I know what volume IS dipshit. I mean why should I do it. how does it benefit my strength. what's the reasoning behind it
>>37010332
>I know what volume is
>Proceed to show you know nothing about what it actually is
Too bad you can't google this question, I'm sure no one has ever asked it before.
>>37010332
Hurr Durr I know what it is -- I don't know what it is.
Go find out yourself you pathetic person.
>>37010389
>>37010402
>le google it
fuck off /fit/ if you're not going to help people you neckbeard faggots. go back to /plg/
>>37010329
Hearthily kek'd, I shall give this a try tho
But only because chocolate milk is great
>>37010421
>call people 'dipshit'
>expect them to spend their time giving you advice
>are autistic
>>37010421
>mfw /plg/ looks better and is stronger than you
>>37008510
Whenever I stall, i start doing some extra exercise for that. For example
>stall on OHP
Do some extra lat raises
>stall on pullups
Do some extra curls
etc.
Idk why but that has always worked so far. Plus eat well obviously.
>>37009808
that's not a paused reps though, that's a spotopress
>>37010443
>>37010452
>gets offended on 4chan
>>37008510
pick related is my dick right now
>>37008935
>ppl is a meme
>lifting for strength isnt
Wow anon
>>37011585
Why is everyone so taken with this grill? Is she that hot?
>>37009048
>You have to spend a fucking lifetime on upper and 45 minutes on lower
Do back on your lower day
>>37012836
No, she's not.
/fit/ is just filled with virgins and degenerates who are into filth.
>>37012976
*opens trench coat revealing twin katanas*
That that back. Now.
>>37013179
kekd hard
What is a good accessory for someone who is stalling and is having trouble when the bar is about 3-6 inches above my chest. I think my lockout is gold.
>>37012836
She's a qt dressed provocatively. Just what /fit/ needs to get dat test up.
>>37012377
Guess how i can tell you can't even lift 1/2/3/4
>>37014540
does 1/1/2/3 count yet?
>>37009048
>He thinks decent form is enough to make strength gains
>He thinks powerlifting programs are all 3x5s
HAHAHA, you weak faggot.
I guess linear progression, periodisation, recovery times etc. can just be thrown out the window then based on your stupid logic.
>>37010467
Which is why you're the one replying angrily and calling everyone names like a child throwing a temper tantrum, right?
>>37010332
>>37010421
>don't know what 'volume' is even though bunch of people explain it to you as simplistic as you could
>throw an autistic fit cause you're so fucking stupid
>>37014549
Lifting for strength clearly isn't a meme then since you can barely lift fuck all. I don't know how you expect to even look decent with a 60kg bench.
>>37008545
>He's one of those people that lifts just for "muh hypertrophy"
I've met people like you. Semi-DYEL. Disproportionately weak for their size. Unfit as fuck. Bad at sports. You should reconsider your life anon.
>>37014597
>>37014605
lol go back to redbit you fucking faggots
>>37008510
Move to bench twice/day, once a day on Sundays, for 13 times per week, mixing in endurance and speed workouts, alternating hard/easy days with the second lift of the day being easy 4x4 @ 75% 1RM
>>37008510
How am I supposed to nofap when people post shit like this just to get their threads noticed
>>37014793
Did we find out who the slut is?
>>37014809
doesn't matter, nofap is just a meme
>>37008510
deload by 40% for two weeks, if you did 100kgs do 60kgs.
>>37014986
Lol k keep jacking your dick off till your red in the face under the covers.
>b-but not doing this is a meme r-right guys?
Oh im laffin
>>37010070
>shitty hair
>stripper
>bling bling
Raise your standards anon
>>37015106
If you think jacking off every other day has any negative affects then you might actually be retarded.
>>37015131
Nigga you gay
>>37008545
no you do 12 reps after you have built up a strength and mass base doing low reps heavy weight
>>37015181
Maybe it doesn't for some. I'd say about half of us are seriously affected by it. Maybe it's genetic, who knows. I have way more energy when I don't whack it every day or every other day.
>>37015878
Maybe it depends partially on how furiously you're fapping
>>37008510
wow, she looks exactly like my oneitis from high school
hold me lads
>>37015971
ferocity has nothing to do with it, my balls get drained just the same
>>37008510
What would happen if I replaced flat with incline?
And also could I do incline and flat on the same day?
>>37016143
I wouldnt completely replace flat with incline. Incline should be more accessory to your flat bench. I do them both on the same day. Make sure to not ease up on your regular bench sets to save some for incline. The point of the incline should be to get extra work in.
>>37016232
I've been doing weighted dips, bench, and ohp on the same day. Do you think it's a good idea to alternate the benches on different days or just drop my bench weight to hypertrophy range?
>>37012836
She herself is alright looking, but the whole situation is hot as fuck
>>37010302
Ppl is hitting everything twice a week you dunce. So no its not /thread.
Also
>/threading your own comment
This triggered me
>>37014809
>coming to /fit/ on nofap
Nigga I come here to fax mostly
There's better stuff posted here than on actual porn bkards
>>37016268
Why not try both? We can speculate and shitpost about what "might" work all damn day. Whats keeping you from trying all your variations for 6 week intervals and seeing how your body responds to each?
Lift heavy shit up and put it down again. Dont overcomplicate it anon. Theres a reason why most meatheads are dumb as fuck. Because weight training doesnt require a textbook. I think people on /fit/ always try to overcomplicate things and it drives me bonkers
>>37016447
I will. I'm just curious as to what people with more experience think. Mostly want to see if people think it's a terrible idea.
I took a pic the other day anyway, so tomorrow is going to be the beginning of a search for a bigger chest.
>>37009956
source for girl and other party girls.
LastNightsParty Anthemic album.
>>37010062
>strength theory.
Hard to take what they say as fact when they are clearly biased towards to strength. There might be other studies they aren't citing or simplifying the studies they do
>>37009956
>>37010003
>>37010070
>>37011585
>>37012836
>>37014337
>>37014809
>>37014855
>>37016002
>>37016946
SAUCE SAUCE SAUCE SAUCE
http://www.lastnightsparty.com/anthemic/slides/IMG_1701.html
>>37008510
Who is this semen demon
>>37017066
>>37017064
Youre not a smart man
>>37017064
Where do people even throw parties that wild?
Hm drop sets helped me and i'm on a cut even
>>37015878
placebo affect at it's best. I don't believe in this shit and when I stay with family for a week, I have no urge to beat it because of lack of privacy and I feel exactly the same.
french weighted dips for dem chest strength gainz
>>37017128
My moms house
Im usually not invited
>>37017064
>http://www.lastnightsparty.com/anthemic/slides/IMG_1701.html
I would love to go to a party like that once in my life.
>>37017064
Trying to jerk off to this, but they all look like my former high school mates, and that's kind of a turnoff.
>>37008510
Next time you do chest do a few 6x3 power movements at 70% of 5RM (1 second up, 1 second hold, down controlled but don't drag it out)
My 3x5 BP went up 10lbs since I started doing that 2 weeks ago
>>37008716
>you don't rely on bouncing it off your sternum
so basically just good form?
>>37015131
>dem titties
>dem pouting lips
>dat flawless skin
>dat natural blush in the cheecks
>dat natural contrast between light skin/dark eyebrows and eyes
she's obviously a trashy slut, but besides that, her physical incarnation is a 10
>>37017064
Nice. Gods work. Looks white trash as fuck.
I know two girls that look exactly like her too, she's my type desu.
>>37008545
>not training for both strength then mass
>then strength
>then mass
>and so on and so forth
laugh at this stupid resolutioner
>>37018085
> affect
it's effect, you goddamn retard. the placebo Effect.
>>37019697
fuck you blow me how you gonna judge me when you're ass don't even know me
>>37019701
Tyrone pls, this is a nigger free board.
>>37019710
yeah nah
https://www.youtube.com/watch?v=JaSMbA-p0pE
>>37019697
two in the morning, and I had been up for 36 hours.
fuck you.
>>37008510
She looks likes she's getting ready for sex I'm not really sure I would want to have with her based on how bad her sweat stinks and how much I would regret it
>>37021613
Not an excuse for a spelling mistake.
>Nubuddy tipes lyk thiis wen thrr tyred.
>>37008946
This is why I love /fit/
Whats a meme?
Whats real?
>try it and find out you fucking DYEL
i do 3 sets of 12 reps. Starting with 40kg then 50, 60. Last set 70 around 7 reps with a spotter. Do i follow this or try something else to bench stronger?
>>37021685
mfw you think effect vs affect is a spelling mistake and not a grammar mistake
Literally kill yourself
>>37008510
hnnnnnnngggggg
>>37018989
This guy gets it
>>37021884
It is both.
