i cant improve my bench at all someone help me!?

Question

im 14 right now and been lifting for maybe two years. I used to bench everyother day and no results showed for like 6 months. Then i switfched to benching everyday till now and i cant seem to improve at all. any advice??? i think its because my workout program sucks.

Answer 1

well, first of all, every day and every other day are way too often- you are not giving your muscles a chance to recover and build back up. You should not work the same muscle groups more than every 3 -4 days.
Also in workouts , try pyramids : You can go from light to heavy (considered safer since you're warmed up before the heaviest set) or from heavy to light (considered more efficient because more energy is expended on the first set). Using this training method recruits different patterns of muscle fibers, challenging both slow twitch and fast twitch muscle fibers.
for example :

Light to Heavy:
set 1 - 12 reps
set 2 - 10 reps
set 3 - 8 reps

Heavy to Light:
set 1 - 8 reps
set 2 - 10 reps
3 - 12 reps

my husband and friends saw quick results with this method

He does straight sets now but never works the same muscle group less than 3 days apart and believe me - the results are nice :)

Answer 2

Ok this is what you do, you work out for 3x a week, you have to work out your arms, legs, everything, and you have to have a good diet, lots of carbs, and protein. Next when working out use the same weight for 3 weeks, when that starts becoming easy, add just a little more weight. But before you workout you need to stretch, because when you stretch your muscle it builds faster and you last longer, and you keep yourself from getting injured. Also drink plenty of water, and drink Gatorade, the stuff actually works. The Gatorade replenishes your electrolytes. Because when you sweat you are loosing salt, water, and electrolytes. What electrolytes are is they are minerals that keep your cells in the muscle functioning correctly, and gives you that energy that lasts long. Also you need to get a book on muscles, that tell you about what the action of the muscle is, once you know what the action of the muscle is then you can pretty much know how to work a muscle and get cut, and really show off to the women.

Answer 3

*just hitting puberty??* cmon man dont listen to him...i was hitting puberty at age 12 and i was benching at 13 years old...then i was around 90 pounds.. now im 19 and im around 205 pounds ;) and only 5'9" tall and hardly any fat on me .. the key is this man...dont focus on Benching alone...do Pushups daily too the more you can do the easier it is to push people off you since the average person around you might be around your weight... so just do alot of Benching every other day and do pushups the same day for like warm-ups for the benching :) oh and make sure you get enough protein in your body daily....i would recommand 50grams a day for your age...im taking in around 110grams daily atm... things with alot of protein in it would be Peanut butter sandwiches, Chicken, Protein shakes and Protein bars at GNC store....

Answer 4

perseverence. You're only beginning puberty. It won't be long before your hormones catch up with your ambitions. in the meantime just keep going for the burn then stretch and repeat. Also switch to every other day. Your biceps need time to heal and grow before you tax them again.

Answer 5

this article has some great work outs. youll find body building and that tell you targeting of certain muscles and also a dietary program