increasing bench max & power

[klyk21]

been doing incline, flat bench, decline (in that order) on chest days. My current max is about 225 (1 time). A few weeks back i could get it up no problem but tonight i tried and only got it about halfway off my chest (had a spotter). Seems like i dun got weak in these weeks on chest for whatever reason but my legs have continued to get stronger. What can i do on chest days that will increase my max. Btw, i need power off my lift..i can substain it but i just feel i need the power (torque) to get it off of me.

thanks

[andre patton]

you are either over training or under eating. maybe even both.

[klyk21]

training 4 times a week and been eating a little later on in the day. Im gonna try and eat breakfast but every since my overnight job ended, i been sleeping all day and waking @ like 2pm and eating at 3 and every 3 hrs or so thereafter. Definetly not overtraining. I'll take a week off maybe @ the end of feb

[andre patton]

how many calories a day do you eat? how many grams of protein? how much do you weigh?

[BOI_A_RHASTA]

When You Do Flat An Declinez Put Your Feet Up On The Bench So You Dont Get Any Help From Your Legz

[klyk21]

how many calories a day do you eat? how many grams of protein? how much do you weigh?
calories fluctuates, maybe 100-130 protein, and i weigh 172. My food intake doesn't seem to be the issue at the moment. Im thinking of cycling with creatine again..

[Spliff Star]

You should be 1 rep maxing once a month, if that.

You prolly didin't eat or sleep good recently. Shyt like that happens. Best advice I can give you is don't worry bout your 1 rep max.

Whats your normal workout for "chest days"?? Whats your week look like? Benching is not just your chest. It's your triceps and shoulders too. As all three of those increase in strength your bench will grow.

[andre patton]

calories fluctuates, maybe 100-130 protein, and i weigh 172. My food intake doesn't seem to be the issue at the moment. Im thinking of cycling with creatine again..

there you go.

for muscles to grow they need to be sufficiently stimulated, then fed. thats all their is to it (for most people). eat more and watch yourself get stronger.