Am I too weak?!
Question:
Am I too weak?
I just turned 14 and i'm 5,6" and weigh 138, my one rep max at bench press is 135, i have friends that can bench press 170 or 180 some even at 210 and they are my same age, am i too weak? how can i increase my bench press?
Answers:
in order to do this you first must go on a high calorie diet. without doing this, it is pretty difficult to gain a good amount of strength and muscle. eat a lot of food each day (healthy though) with lots of carbs and protein. this is absolutely vital.
while doing this, your workout should consist of low reps.
to gain strength you must do 2-6 reps each set. this means you use a weight that will allow you to do no more than this amount of reps. i find 4 reps to work best. also, in between sets you must rest for 4-5 min. when going for strength gains its absolutely necessary to rest like this. you do 10-12 sets of 2-6 reps in total for your bigger muscle groups (chest, back, legs) and 8-10 sets for smaller muscle groups (biceps, triceps, shoulders).
by taking creatine after your workouts, your strength will skyrocket as well.
a good chest workout to increase your bench press would look like this:
barbell bench press: 4 x 4
incline barbell bench press: 3 x 4
decline dumbbell press: 3 x 4
flies: 2 x 6
I'm 17 yrs old and157 lbs and my stats look like this:
- bench: 205 lbs
- squat: 305 lbs
- deadlift: 360 lbs