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Please follow @bodybuilding.tricks for more great content!!?? . If you want to get better at something you have to do more of it! So if a bigger bench press is your goal, benching 1x per week will not cut it. Make sure you’re benching at least twice a week, but 3x will be more ideal if bench is your main goal ??
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Variation is important as well. Work with a variety of rep ranges and cycle through them, chase progressive overload each week. Sticking with one rep range will make it harder to progress. Also, adding in a bench press variation is great. Since building my bench is a goal, I do close grip bench press when I hit arms. I work with a higher rep range, and it will carry over to your bench strength ??
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Lastly eat enough! You’re going to need to fuel your workouts, especially if you’re a hardgainer. If your training frequency is adequate and you train properly, but your strength has stalled. Evaluate the diet. Are you eating enough? If you are unaware, start tracking to get an idea. You may find you’re not eating nearly as much as you thought, or your protein is insufficient ??
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