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You are over training .
Stop for a week. Then come back and start doing 5 sets on flat bench only....three working sets out of the five.
Start at about 85% of what you did before. Slowly add 2 pounds to the bar every week. Then add one pound per week when the going gets tough. EAT!!! Sleep!!!
When it gets really tough then add only .5 pound per week.
After this gets too tough and you can't make three working sets then drop to two sets.
Begin the cycle with three work sets of 7 reps.
As it gets really hard to add weight then let the reps drop to 6 and then 5 for the three work sets. try to fight this though and only drop the reps as a last resort!
Then the two works sets latter in the cycle.. with five reps.
When this cannot be maintained with tiny weight increases each week then drop the reps to 3 for a couple weeks....keep adding weight.
DONE CYCLE...BIGGER NOW!!
MICRO LOADING IS THE KEY TO NATURAL LIFTING!!! Small to tiny increses in weight weekly or at least every other week.
BUY SOME TINY PLATES or use fishing weights on a string.
www.fractionalplates.com
check out this web site www.hardgainer.com
unless you are on roids.
HIGH volume WILL NOT WORK unless you are on roids!!! You are doing too much volume!!
Stop for a week. Then come back and start doing 5 sets on flat bench only....three working sets out of the five.
Start at about 85% of what you did before. Slowly add 2 pounds to the bar every week. Then add one pound per week when the going gets tough. EAT!!! Sleep!!!
When it gets really tough then add only .5 pound per week.
After this gets too tough and you can't make three working sets then drop to two sets.
Begin the cycle with three work sets of 7 reps.
As it gets really hard to add weight then let the reps drop to 6 and then 5 for the three work sets. try to fight this though and only drop the reps as a last resort!
Then the two works sets latter in the cycle.. with five reps.
When this cannot be maintained with tiny weight increases each week then drop the reps to 3 for a couple weeks....keep adding weight.
DONE CYCLE...BIGGER NOW!!
MICRO LOADING IS THE KEY TO NATURAL LIFTING!!! Small to tiny increses in weight weekly or at least every other week.
BUY SOME TINY PLATES or use fishing weights on a string.
www.fractionalplates.com
check out this web site www.hardgainer.com
unless you are on roids.
HIGH volume WILL NOT WORK unless you are on roids!!! You are doing too much volume!!
