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Please help me /fit/
Me my brother and my father have horribly weak chests... It's shitty genetics, even my sisters have small breasts.
I just want to hit 225 please tell me how to get there.
I attached a picture of my workout yesterday, I went ham because I'm getting sick of it.
usually I only do 3 or 4 sets but I've been determined lately.
give me some suggestions please!
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>>40039955
SS + GOMAD
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Don't do more sets on 1 day. Do more sets spread out over the week.
The strongest I ever got with my bench is when I benched 4 times a week.
Frequency is king for strength.
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>>40039964
I weight 175 lbs I don't want to become a fatass, I think I get enough nutrients
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>>40039955
Bench 3-4 times per week. Do facepulls and other pulling exercises to keep your shoulders healthy, I would do them as part of your warmup. Always warm up your shoulders.
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>>40039984
that is exactly what I was thinking about doing.. how far should I space the days out once every other day??
Even after all that yesterday my chest isn't sore..
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>>40039992
Will do thank you!
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>>40040004
I hit a 352.5lbs x 5 bench @ 181lbs by just doing the following
5x5 flat bench - monday
3-4x8 flat bench - tuesday
3x8 flat bench - thursday
3x8 flat bench - friday
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>>40039955
my dude what app is this?
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>>40040033
FitNotes it's free and pretty bad ass app
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>>40040033
not OP but that's FitNotes.
what you SHOULD be using however is "Progression Fitness Tracker", really great app.
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>>40040046
>>40040055
cheers m8's 'avin a look now
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