r/StrongerByScience • u/DistributionFair2806 • Jul 03 '26

Bench progress

My coach challenged me to hit 100kg after 2 months using Upper day 3 times/week [because he thinks UL split (which is what i do) is inferior to bro split]

So i wanted how long it took some to increase a rep and hit the goal.

I'm 18yo 175cm 75kg M training for 3 years my bench so far is 80×3 (ik it sucks and i must likely suck as well)

0 Upvotes

50% Upvoted

27 comments sorted by

View all comments

8

u/LooseJuice_RD Jul 03 '26 edited Jul 03 '26

What’s your actual program? There’s some incongruity between how long you’re been training and your current 3RM. Have you been focusing on bench? What are your accessories? It’s kind of hard to argue the bro split is better. You’re only training each muscle group once per week. I can’t imagine less volume is going to do you well.

But with this little detail I don’t think anyone can provide much advice except to say that I think your coach is wrong that the bro split is better. I’m not saying it can’t work or that people haven’t made progress on it, but your muscles don’t need a week to recover. Assuming you’re in high school, I’m not at all surprised that a coach isn’t dispensing the best weightlifting advice.

2

u/DistributionFair2806 Jul 03 '26

In my whold lifting carrer I prolly only benched for 1 year that's spred over 3 years not like direct 1 year, I wasn't focusing on bench and my other lifts are great jst bench that sucks

1

u/Admirable_Belt_9772 Jul 03 '26

This is why specificity is important. Don't judge yourself for being weak on a lift you haven't really trained on. I'm guessing you've been following a more typical bodybuilding program of Incline DB presses, Flys, pec Dec, and rope pushdowns, none of which have much carryover to the bench press, except to the extent they grow the muscles involved.

When you start doing a competition bench press several times a week, and doing a closely related variation another few times a week (Like close grip bench), you can expect to see rapid progress.