Flat Bench press — Doing same weights for long time.?
I am male/22yrs/5’11"/180lbs/ 100% free of drugs
Currently, I am doing 275lbs for 6 times. I do total sets of 6 for normal workout routine. (6*6 =36 reps a day) MAX 335 lbs 1 rep
The problem is…I was doing same weight when I was senior in high school. Now I am senior in college and I was continuously lifting weights for last 4 years. (normally 3days a week) As of fact, I grew 2 inchs taller and 20 lbs heavier compare 4 years ago. It seems like I am just maintaining my strength since the high school. I really want to go beyond 300 or even 400 territory. Any suggestions? By the way, I do not take any supplement such as protein shake etc.
I have 2 meals a day(I do not eat breakfast) and I am not willing to change my diet. HELP ME OUT GUYS!!
Tagged with: diet • drugs • inchs • lifting weights • protein shake • workout
Filed under: Supplements To Grow Taller
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Your in a rut. All guys hit those eventually. Incremental workouts will provide the key if your not willing to wait. Instead of doing bench pressing the traditional way (a certain number of reps per set at the same weight), you have to do it in increments. So instead of 275lbs 6 times for 6 sets, you should do 250lbs 6 times for 2 sets, 275lbs 6 times for 2 sets, and 300 lbs 6 times for 2 sets. Or you can start lower and end up with your regular weight. Either way, the last two sets should be agony, which is incidentally what you judge improvement by. The more it hurts, the more the muscles will tear, resulting in better gains.
Start adding on some weight.
well what r u doing? r u also working out ur sholder back and ect. cause that will ass strength up.. also more w8 for even just once or twice.. will buuld strength.. but deff do more sholder and olther workouts
You are overtraining, you can’t train the same muscle group every day.
1. You must train the opposite muscle group to every other muscle group every time you train (e.g. Chest – Mon / Back – Tue).
2. Your muscles only grow in strength and size when you rest.
3. If you overtrain, your muscles will not gain in either strength or size and may even weaken.
4. Try to vary your exercises, 3 sets of 10 reps on the bench press, 3 sets of 10 on the cable flyes (or if you don’t use a gym buy dumbells, these act in the same way as flyes).
5. You should keep your reps to a minimum of 8 and a maximum of 12 and sets to a maximum of 4 (I find 3 x 10/12 is the best).
6. You must train your other muscle groups to see an increase in strength.