Thread: Please..I need some advice

what do you currently do for your bench press?

I did 2 sets of 10 reps of 90 with flat bench press.
2 sets of 8 dbell incline presses.
and 1 rep of 10 skull-crushers.
then I did about 20 push-ups

what ahve you been doing for the past 3 months?

That is what you did...as in that is what you did last time you worked out? That is the program that you did for the past 4 weeks?

You have to be more specific.

How many times a week do you train your chest? What does your overall training look like?

I followed that routine once a week for 3 months.
I did 2 sets of 10 reps of 90 with flat bench press.
2 sets of 8 dbell incline presses.
and 1 rep of 10 skull-crushers.
then I did about 20 push-ups
for 3 months with no increase in bench.

mondays I do legs and abs
then wednesdays it's the chest and back/shoulder
and fridays are the arms

Also, are you getting enough calories? Eat like a bird, and you'll be lifting like a bird. What's your eating like?

Oh I eat like crazy. it's not that. I get plenty of calories and protein. I just cannot increase my bench press.
any suggested chest workout routines?

Originally Posted by superman1990

Oh I eat like crazy. it's not that. I get plenty of calories and protein. I just cannot increase my bench press.
any suggested chest workout routines?

How do you know? Come up with your exact number of daily calorie intake and your exact weight to see whether that is the problem or not. Until then, I prefer to believe that your calorie intake is insufficient.

Originally Posted by superman1990

Oh I eat like crazy. it's not that. I get plenty of calories and protein. I just cannot increase my bench press.
any suggested chest workout routines?

you still haven't answered my questions about being specific with your routine. How long have you been doing this same routine? How often (frequently) do you train your chest each week? What is your overall progam look like.

can't give suggestions if we don't know what you are currently doing.

Originally Posted by P-funk

you still haven't answered my questions about being specific with your routine. How long have you been doing this same routine? How often (frequently) do you train your chest each week? What is your overall progam look like.

can't give suggestions if we don't know what you are currently doing.

followed that routine once a week for 3 months.
I did 2 sets of 10 reps of 90 with flat bench press.
2 sets of 8 dbell incline presses.
and 1 rep of 10 skull-crushers.
then I did about 20 push-ups
for 3 months with no increase in bench.

mondays I do legs and abs
then wednesdays it's the chest and back/shoulder
and fridays are the arms

oh, well no shit you didn't see improvements.

have you read the stickies yet?

follow my routine bro... my flat bench was around 110 was able to up to 145 in a month give it a try.. good luck.

also 1 of your problems is that you might lack some lat and shoulder some make sure you hit them hard.

http://www.ironmagazineforums.com/on...ill-180-a.html