“The 22 Rules That Flip the Script With Women… And How You Can Use Them Tonight”

Most guys accidentally kill attraction before they even speak. They assume they need a bigger bank account, a better physique, or smoother lines. They miss the point.

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I learned this the hard way. Years of freezing up. Getting friend-zoned. Watching other guys walk away with the girl I wanted. Then I discovered a set of 22 simple rules that rewired my entire approach.

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Huge Disparity in Incline/Decline/Flat Benching. Why?

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ThatGuyOverThere

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So I've been regularly lifting for about a year and a half, and I'm currently 5'9/145 pounds. I lift twice a week, and for chest I do flat bench one day, and incline bench the other day, with decline bench both days. I do three sets of each, going up ten pounds each set, and I try to get about 10/7/5 reps each set before moving up in weight. My current weights for each with my personal best reps:

Flat Bench: 195/205/215 (9/6/3)
Incline Bench: 145/155/165 (12/9/6) - moving up today to 155/165/175
Decline Bench: 155/165/175 (12/10/8) - moving up today to 165/175/185

I know incline benching should be lower than flat but the disparity seems ridiculous. Also, shouldn't my decline be higher than my flat? I only recently started doing decline benching a few weeks ago, so would that be a reason? Why is my flat bench so much better compared to the other two?
 
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CarlitosWay

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ThatGuyOverThere said:
So I've been regularly lifting for about a year and a half, and I'm currently 5'9/145 pounds. I lift twice a week, and for chest I do flat bench one day, and incline bench the other day, with decline bench both days. I do three sets of each, going up ten pounds each set, and I try to get about 10/7/5 reps each set before moving up in weight. My current weights for each with my personal best reps:

Flat Bench: 195/205/215 (9/6/3)
Incline Bench: 145/155/165 (12/9/6) - moving up today to 155/165/175
Decline Bench: 155/165/175 (12/10/8) - moving up today to 165/175/185

I know incline benching should be lower than flat but the disparity seems ridiculous. Also, shouldn't my decline be higher than my flat? I only recently started doing decline benching a few weeks ago, so would that be a reason? Why is my flat bench so much better compared to the other two?
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Yeah if you just started declines your body is not really used to the movement yet. in my humble opinion, Flat bench is overrated unless you power lift, . This is coming from a bodybuilding/safety view.

What days are you benching? How far in between are they?

How high is the incline? Might be getting more shoulder involvement and less tris if it's set to high (i personally got15-20 degree low incline).

Yet incline and decline BB pressing is a good combo...Flat/low incline dumbbell work is good to.
 
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Pimp-sicle

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Your over-training your chest....

Secondly, your back and shoulders are weak, which is why you have a huge disparity in your bench.

You should be training your entire body over 4-5 days in the gym if your serious about gaining some size.

Lastly as Carlito mentioned; flat bench is an ego exercise. Its horrible for your shoulders and is one of the most common exercises that causes injuries over time.

If you really want to improve your bench numbers start hitting free weights and improving your back and shoulders.

A weak back and shoulders will always show up in your bench numbers. Don't ignore your rear delts and rotator cuff when training shoulders.





PIMP
 
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CarlitosWay

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Pimp-sicle said:
Your over-training your chest....

Secondly, your back and shoulders are weak, which is why you have a huge disparity in your bench.

You should be training your entire body over 4-5 days in the gym if your serious about gaining some size.

Lastly as Carlito mentioned; flat bench is an ego exercise. Its horrible for your shoulders and is one of the most common exercises that causes injuries over time.

If you really want to improve your bench numbers start hitting free weights and improving your back and shoulders.

A weak back and shoulders will always show up in your bench numbers. Don't ignore your rear delts and rotator cuff when training shoulders.





PIMP
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Nice repped, this is solid advice. Wish I could see more **** like this thrown around here..
 
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