Benchpress/Chest development questions

[will13v]

Hey, I've only been lifting for about 6 months now, and I've got a couple of questions. First, and probably most importantly, is this routine good for both increasing strength and chest development, or is there a more effective one? I'm currently doing 1 set of 9 reps 165lbs 3 sets of 8 reps of 170lbs 2 sets of 7 reps of 175 1 set of 1 rep 205lbs. I weigh about 130-135lbs, if that helps. I've been upping the weight by about 5 lbs every wek and a half or so, but lately I've been stuck at these numbers, any suggestions?? Oh and any supplements that you guys would suggest?

 

[xblitz44x]

Keep your reps constant. Doing 205x5 reps is much better than being burned out from your 175x7 and only able to do 205x1. The most important thing though is that you're slowly pushing your weights from week to week (or at least trying).

Give something like this a shot:

Monday:
135x5
155x5
170x5
180x5
195x3
155x8

Thursday:
140x5
155x5
175x5
180x5
195x5 (the same weight you did on Monday but for 5 reps now instead of 3)

Do this for your other core exercises too (squat, deadlift, row) and you'll grow stronger. Each exercise compliments the other in some way or another.

 

[will13v]

Thanks, is the routine that you posted going to help promote fat twitch or slwo twitch development? Because it's important that i try and develop as much fats twitch as possible, because i compete in muay thai

 

[Creepusmaximus]

???? ROFLOL, I hope your not serious with the fat twitch. LOL.

If your serious we need to have a talk. LOL.

 

[Nathan]

Try changing up exercises. Start your workouts with incline db presses then go back to flat bb after a couple months. You'll be down a few reps but after a month or so, you'll be stronger than before and still progressing.

 

[Jimbo15]

i developed decent strength, but better size, doing pyramids. which is kinda like what xblitz has on there. if you want to get through a slow point, change the exercise. do some incline and decline dumbell bench, low rep/ heavy weight sets. force your muscle to adjust to something different, then go back to the bench