Gaining Strength in Bench and..

[ZacTargac]

Dear EF Goers,

I Have been lifting off and on for quite some time. My problem is it would take breaks or not be motivated to go.

These past weeks (since midterm) I have decided to stop Doing that.

I lift 5-6 times a week and drink/smoke ganj only once on the weekend its either one or the other. Yes its bad and wont be a benefit but it's college.


Well I currently my stats are 6'0 176.
Freshman year of highschool I was 115 and now im a freshman in college.
Im still a lean kid with the long arms but bench I can not notice Size gains or strength gains for sure.

For chest i will Hit up bench press
3x8 135
3x10 115
3x12 95

then do incline at 95 (i cant do much more w/o spot)

Sometimes decline at 135
DB bench/incline
Flies
cables (crossovers)

That's about it from what i remember for chest.

Suggestions, Advice?

 

[Tomek.. The HULK]

You havn't listed your diet.. and this vital... can't possibly help you with out listing your daily diet...

 

[blut wump]

I have to admit that diet was what came first to mind as I was reading. At your age and height, you probably need around 3500 to 4000 calories a day to get some good growth underway.

 

[AhMadKooL]

Try adding weighted dips and DB pullovers.

 

[bignate73]

stick with the basics:

presses: flat, incline, overhead
pulls: rowing, pullups or pulldowns
leg: squats, deadlifts
accessory: triceps, rotators, abs

anything else is fluff and too isolated. work on improving the main compound movements, your accessory lifts should compliment the other lifts.

eat! eat! and eat! lifting is the stimulus, eating is the building blocks.

 

[BiggT]

stick with the basics:

presses: flat, incline, overhead
pulls: rowing, pullups or pulldowns
leg: squats, deadlifts
accessory: triceps, rotators, abs

anything else is fluff and too isolated. work on improving the main compound movements, your accessory lifts should compliment the other lifts.

eat! eat! and eat! lifting is the stimulus, eating is the building blocks.

I was gonna post something, but this is really all I was going to say anyway.

I really want to stress that you bag the flyes and crossovers, they're gay. Work your main lifts and do some assistance stuff and eat and you'll grow. Sets and rep schemes aren't as important as adding weight to the bar or reps to a weight each session, progress and consistency are what matters.

 

[rbtrout]

Bignate and Biggt said it all. Focus on core lifts and eat like crazy!