weak arms

[Big_Mac2005]

hey im a 6'4" 245 17 year old. ive been lifting for about 3 years. i play football and wrestle. when im wrestling shape im about 245-255lbs. heres the problem though, my squat is 330 1 rep,315 3 rep - power clean is 235 1 rep, 215 3 rep- deadlift is 350 1 rep, and 330 3 rep, but my bench is so embarrassingly weak. i can 5 rep 165, and barely 1 rep 185. its the worst thing ever, i eat pretty healthy most of the time, and dont drink at all, and take cell tech and nitro tech. my workouts are:
week 1
monday:
bench 3x3
incline bench 3x3
superset curls, tricep pulls,and reverse curls
dumb bell flys 3x3
dumb bell fly inclined 3x3
and an ab workout

tuesday:
squat 3x3
front squat 3x3
lunges 3x3
leg curls 3x3
calf raises 3x10
leg extensions 3x10

wednesday:
powerclean 3x3
deadlift 3x3
lunges 3x3

thursday:
bench 5x5
incline bench 5x5
superset curls, tricep pulls,and reverse curls
dumb bell flys 5x5
dumb bell fly inclined 5x5
and an ab workout

friday:
squat 5x5
front squat 5x5
lunges 5x5
leg curls 5x5
calf raises 3x10
leg extensions 3x10

sat & sun off

i eat about 4k calories a day as well, i was just wondering how to make my bench go up, i feel like such a pussy when its bench day because there are guys half my size almost doubling what i bench. any tips would be much appreciated.

 

[crazy_enough]

hey im a 6'4" 245 17 year old. ive been lifting for about 3 years. i play football and wrestle. when im wrestling shape im about 245-255lbs. heres the problem though, my squat is 330 1 rep,315 3 rep - power clean is 235 1 rep, 215 3 rep- deadlift is 350 1 rep, and 330 3 rep, but my bench is so embarrassingly weak. i can 5 rep 165, and barely 1 rep 185. its the worst thing ever, i eat pretty healthy most of the time, and dont drink at all, and take cell tech and nitro tech. my workouts are:
week 1
monday:
bench 3x3
incline bench 3x3
superset curls, tricep pulls,and reverse curls
dumb bell flys 3x3
dumb bell fly inclined 3x3
and an ab workout

tuesday:
squat 3x3
front squat 3x3
lunges 3x3
leg curls 3x3
calf raises 3x10
leg extensions 3x10

wednesday:
powerclean 3x3
deadlift 3x3
lunges 3x3

thursday:
bench 5x5
incline bench 5x5
superset curls, tricep pulls,and reverse curls
dumb bell flys 5x5
dumb bell fly inclined 5x5
and an ab workout

friday:
squat 5x5
front squat 5x5
lunges 5x5
leg curls 5x5
calf raises 3x10
leg extensions 3x10

sat & sun off

i eat about 4k calories a day as well, i was just wondering how to make my bench go up, i feel like such a pussy when its bench day because there are guys half my size almost doubling what i bench. any tips would be much appreciated.

well, first off, stop buying take cell tech and nitro tech...Ure getting robbed!

 

[BigDyl]

and take cell tech and nitro tech.

**Pictures Cell Tech scientists in lab coats examining colorful liquids in test tubes**

 

[Big_Mac2005]

i work at gnc , so i get it for about 30$ for 7 pounds of the stuff so that isnt the problem

 

[Hutz]

hey first cut down ur program man ur workin triceps 2 x a week how do expect ur bench to go up if ur workin them 2x a wk plus ur doing the exact same exercises for them ive learned tht u should switch up the exercises to shock the muscles

give it a try man pretty sure u would see soem improvement

 

[thatguy]

I don't know how long you've been doing that program, but maybe you should switch it up. Try changing exercises or rep ranges - 3 reps is pretty low.

 

[ph8bringer]

I agree with doing each muscle once per week. Also, try doing what you already do for bench, then take the weight down and do more reps.

I also find cables really good for an alternative. If you've been doing that same program for ages, your muscles have probably become used to the weights you lift, and no longer grow. Maybe you should consider putting some upper body cablework into your program.

 

[Duncans Donuts]

The reason your chest isn't improving is because you are desperately overtraining it. 20 sets? Drop to 1-3 intense sets and you'll improve immediately.

 

[GIZmo_Timme]

i think that 1-3 sets fot chest is to little.....more like 8-12 sets on chest. Insane pump if worked correctly with intensety

 

[BigDyl]

Uh oh..

 

[Duncans Donuts]

What does a pump have to do with anything?

1-3 sets is NOT too little.

 

[soxmuscle]

Your not working your shoulders, back, or biceps. Your routine isn't just flawed, its absolutely horrible. You definitly need to read over the basics laid out here on the training, diet, and supplement forums.

If you do so, you'll be jumping in your bench in no time.

 

[soxmuscle]

What does a pump have to do with anything?

Yea dude, pumps.

 

[ph8bringer]

I think he does work his other muscle gorups, but he just used his chest and leg days as examples.

 

[soxmuscle]

He laid out what he did monday through friday.

 

[CowPimp]

I definitely thing you are doing way too many chest movements. You need to reduce your volume by a lot.

Make sure your form is correct. Do a search for a post done by Mudge. He has a link to the proper form in his signature.

Try a powerlifting routine. I have been doing Westside, and the results in my journal speak for themselves. Also, you may want to do a search for Metal Militia. Their bench press routine is supposed to lead to excellent results as well.

 

[Cold Iron]

What does a pump have to do with anything?

1-3 sets is NOT too little.

Although in principal I agree with you, in this case 1-3 sets is probably too little. It takes an advanced lifter to reap all the benefits of extreme HIT like you do.

Personally, I like 6-8 sets for chest....

 

[CowPimp]

Although in principal I agree with you, in this case 1-3 sets is probably too little. It takes an advanced lifter to reap all the benefits of extreme HIT like you do.

Personally, I like 6-8 sets for chest....

I disagree with this statement. As long as you are capable of pushing yourself to your limits, you don't have to be advanced.

 

[Newt]

I disagree with this statement. As long as you are capable of pushing yourself to your limits, you don't have to be advanced.

I half way agree. You should work to failure, or "push yourself to your limits", but do it once a week. Recovery time is IMO more important than anything. If you don't rest, the muscles you've spent so much time lifting on won't grow.

 

[Big_Mac2005]

yea i just got back from mexico, but my bench is goin up lil by lil. and i do work other muscle groups too, i switch it around every week with sets, week one 3x3 week 2 5x5 , week 3 10 8 6 and week 4 cardio with 10x5 low weight. im gettin a lil bigger but i started taking some anabolics my friend recommended and eating 240 grams of protein a day( a gram per pound of bodyweight) i just want to make my arms huge and nothing else, im pretty much exactly where i want to be, so what should a typical bench/chest/bicep day look like for me is what im basically asking

 

[Warren[BigW]]

What does a pump have to do with anything?

1-3 sets is NOT too little.

Very true.

 

[Warren[BigW]]

i think that 1-3 sets fot chest is to little.....more like 8-12 sets on chest. Insane pump if worked correctly with intensety

I hope you mean 8-12 reps....

 

[BigDyl]

i eat pretty healthy most of the time, and dont drink at all, and take cell tech and nitro tech.

You should look like freakin' Jay Cutler then! Three years on muscletech products? Jesus, you should be reppin' 500 easy.

 

[Mudge]

6 sets of fly work? Dump those right now. Incidentally those wont boost your bench at all.

I see you mention bicep stuff (on a bench day? All righty...) and almost no tricep stuff, triceps are very important in the bench and may even be your sticking point. You also need to add some variety to that back work, deadlifts are nice but they dont cover lats all that well, and you need those in your bench work. Rows rows rows and some pullups if you like.

I would stop training twice a week like you are doing as well. I do less than half your volume.

Then take a look in my sig for some bench form stuff.