Quote: (01-18-2015 06:19 PM)Dalaran1991 Wrote:
130lbs, 5"4, 24 years old and currently benching 135lbs 5x5. There's no fucking way I can bench 225lbs I think. Ideally I think you should bench 1.5x your bodyweight?
Ok Cool. You just need to set some goals. At your height and frame I think you would approach "jacked" @ around 150-155lbs at your current body fat levels . If you are good for 175 -185 5x5 bench at some point I bet your pecs will be noticeably larger. So if I were you I'd give myself 8 months - 1 year to reach those numbers , all the while working your other large body parts like your back and legs. At that point if you are ok with your general pecs size and overall body shape/size, then you might explore some refining techniques.
Get started right away. Get an extra 250 cal in every day. If you are benching 135 5x5, now is time to move to 140lbs . When you can do that 5x5 Move to 145. If you plateau , back of that exercise (switch to a variation) or if you prefer change your rep scheme. Its ok to ramp down the weights while upping your reps and work your way back up past your plateau. I'm guessing you haven't been lifting too long. That's a good thing , in many cases it means you have a lot of room to grow. So Keep it simple , always be getting STRONGER, EAT, sleep, and be patient .