I am 24 years old, and have been weight training for about 8 years (never taking more than 1-2 weeks off, usually done about every 3-4 months).
I am 5’10", 170 lbs., w/ 10% BF, and have rather long limbs. I am strong in some aspects (330 lb. stiff-legged deadlift max, wide-grip pronated chin ups for 8-10 reps with a 25 lb. plate, 45 lb. weighted full range dips), but can barely squeeze out 3-5 reps w/ 185 lbs. on the flat bench. I know individuals of my size who can easily handle upwards of 225 lbs. for bench press.
Many people say to vary the exercise type (e.g. use cables, do flies, etc...), but I believe that one can successfully use deadlifts, squats, bench press with a few other accessory exercises if the weight/rep/set/tempo/recovery schemes are occasionally varied.
I basically do a full body workout with the above exercises (maybe 25 sets total) for 3 days per week. I currently consume about 4000 kcal/d (in about 4-5 meals), while trying to ensure protein intake.
I am not currently any supplements except for a daily multivitamin and having post-workout protein shakes (Simply Gain, by EAS…23 g PRO, 46 g CHO, 5 g Cr).
I would be grateful for any suggestions. I recognize the fact that there are articles posted on this and similar topics, but from my experience, most guys seem to have no problem developing their chests/bench strength.
Thanks for your time,
- Dave Lounsbury