newbie question

>>39876735
no bench presses and upper body are not the only exercises I do however for the time being I am extremely limited = just a barbell and a bench

>>39876735
Two things. One - About that pic. As a mulatto myself, I'm positive that baby is full black and they adopted it. I have pics of myself, and have seen pics of other mulattoes as babies, and no mulatto baby is that dark, has that frizzy of hair, or those very distinguished African features. Babies are usually lighter than adults, and that baby is still so dark. No way is she the biological mother. They adopted that baby, and that makes them great people. Just thought you might like some insight to that funny pic of yours.

Secondly - Are you a girl? Harder for females to build muscle, especially in the chest. Their chest musculature is different since they aren't the sex that evolved and adapted to being knocked down by shit like bears every day while hunting for food and having to get back up before their throats get ripped out. If you are a guy, you definitely can not be eating enough or sleeping enough. consider dropping down to 2x a week and recovering longer.

Please do the Smolov Jr bench programs. With that you bench 4 times a week for 3 weeks. With bulk diet you max will increase a lot. I improved mine from 45kg to 60kg.

>>39876735
> you need to start asking questions dave!

>>39876928
If you can't bench 100kg theres no point in giving advice breh

>>39876735

How many reps are you doing now? If it's more than 5 add weight, preferably 5 pounds if you have baby plates but 10 pounds should be fine.

You can get stronger without consciously being aware of it from session to session. Just don't go overboard and kill yourself.

File: IMG_2408.png (4KB, 310x253px) Image search: [Google]

4KB, 310x253px

>>39876735
what a beautiful family

>>39876999
10 reps first, which is pretty easy

10 reps second, which is much harder

10 reps again, which is way harder

and then however many until i fail.

>>39877136
failure usually comes at 4-6

>>39876735
How many reps are you doing per set? If it's higher than 6, drop reps, increase weight.

high weight low rep --> lower weight higher rep