bros I have been doing bench press 5 sets of 3-5 controlled reps twice a week for 3 months, I got stuck in 200, I haven't
been able to improve my bench , what would you suggest to reach 220 ? thank you.
bros I have been doing bench press 5 sets of 3-5 controlled reps twice a week for 3 months, I got stuck in 200, I haven't
been able to improve my bench , what would you suggest to reach 220 ? thank you.
If I were you, I'd put a little more volume into this workout ... at least for a while. Schedule your workout in phases, phases with more volume and moderate loads, phases with medium volume and loads moderately higher and phases with very low volume and extremely high loads. Be sure to program deloads in between phases to manipulate and dissipate the accumulated fatigue between the phases of your workout.
3 months is not much training time, but quite possible to have improvements. In fact, if in 3 months of training you do not improve anything, you are training wrong and wasting your time. Obviously what is possible within 3 months and taking into account the response and development of each individual.
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