Thing is, it’s quite easy for me to gain mass, but my strength developement is painfully slow. I’ve been lifting for 9 months and I started from approx. 73kg (about 161lbs?) and so far I weight 88kg (about 194lbs?. I am soon turning 18.
It’s quite disturbing that people I know are benching in their garages three times per week and hardly doing anything else and having alot better progress while of course being half of my size.
I am using bench and chins here as example:
I think I started somewhere around 5x5 93lbs 9 months ago and currently I can get 5x5 for 135 lbs.
Typically I’ve done 4x10, 4x8 or 5x6
I can do 8 full range of motion chin ups at the moment with quite fast tempo, without swinging myself. I guess I were able to about 2-3 when I started, which weren’t so pure. Note that I am way heavier nowadays.
Usually I’ve done like 5x3 pure chins with slow negative with having my chin high above the bar.
I really don’t know how to design a program for strength goals so here is what I need advice for. I mainly want to improve on benching and chin ups. I would be thankful if someone would take the time to help me by designing a program to get my strength levels higher.
To make things easier, let’s say that I want program to improve bench, chins and squats. The reason I think my pressing strength is quite low is because that my triceps are weak since close grip bench is probably the worst of my lifts and I think this should be considered in the program.