[rolex2136]

hey, im 15 5'9'' and 147 lbs. i have good genetics so i build muscle pretty fast.
Max bench-205 Lbs.
Max curl-45Lbs. [1 arm]
Max deadlift-250 Lbs.

I need some help with benching, i hit a plateu at 205, i cant get past it, and i work out chest alot. and i need some help with lats, can anyone tell me some quick workouts to improve my lats and chest?

[ZackKnight]

What's ur split like?

you may not be giving urself enough time to recover.

[rolex2136]

what do u mean by split?

[ZackKnight]

what days you do what body parts

[rolex2136]

i workout monday-friday. for about 2 hours, i do chest 4 days biceps everyday or just 4 days. i mix alot up, and i only do lats 1 or 2 days

[ZackKnight]

2 hours is too much.

1 1/2 hours tops- that includes cardio

also, you need a new split. you could be overtraining like I said earlier.

I know I'm gonna hear many opinions on this, but god dammit i feel arms need their own day haha

1- chest/abs
2- back/calves
3- arms/abs
4- shoulders
5- Legs/calves/abs

throw in cardio on days 1/3/5 if you're bulking

and everyday for a cut.

[big bomber]

chest four days a week is entirely too much....trying to doing chest once a week, but really hard that day...u have to give your body time to heal those muscles....working that chest out four days a week will never give your chest time to repair

[under construction]

Originally Posted by ZackKnight

2 hours is too much.

1 1/2 hours tops- that includes cardio

also, you need a new split. you could be overtraining like I said earlier.

I know I'm gonna hear many opinions on this, but god dammit i feel arms need their own day haha

1- chest/abs
2- back/calves
3- arms/abs
4- shoulders
5- Legs/calves/abs

throw in cardio on days 1/3/5 if you're bulking

and everyday for a cut.

im doing arms by themselves right now for a quick change upbut mine looks like this:
chest/abs
legs(including calves)
off
back/shoulders
off
bis/tris
off
Off days I do cardio (elipticle 30min a.m 30 p.m.)
Its not bad something different and im getting ready to restrict calories

[Blitzkrieg]

Do you only do chest, biceps and back?

4 days a week/everyday is too much, you need at least 48 hours for your muscles to recover, with proper eating/sleeping, etc. You're probably in an overtrained state.

Here's my 2 cents:

Mon: Chest, triceps
Tue: Back, biceps
Wed: off
Tue: Shoulders, forearms, abs
Fri: Chest and triceps/biceps if you want
Sat: Legs
Sun: off

[Shwitt88]

Also, what do you do for you back/lats? There are a lot of different muscles in your back so if youre just doing lat pulldowns or something like that you wont get that thick/wide back that youre probably looking for.

[ZackKnight]

True, sometimes you really don't want exercises that will overlap. you want to work all muscles of your back

[miggitymags]

As mentioned - 4 days for 2 hours is too much - especially if you are doing bis and chest almost every day.. You are young and my guess is you recover fast considering you put on muscle easy, as you mentioned.. However, as many people have suggested, you need time to recover AND you need a new split. There are some good splits posted above. The key to busting through plateaus is mixing up your workouts to create confusion and shock to your muscles to keep them growing..
Also keep in mind the body compliments itself and keeps in balance. The stronger your lower body becomes the more it aids in your upper body growth.. In other words, you cant expect your upper body to grow and grow without training lower body - it just doesnt work that way..
Being only 15, I'd suggest focusing on compound movements: BB bench, squats, BB rows, deads, etc. and don't really worry too much on how much weight you are moving and whether or not your weights are going up.. Believe me, in the next few years you will really start hitting your stride in the weightroom and will grow like a weed if you keep at it! Good luck man and stay with it --- it will happen!

[rolex2136]

i cant really do lower back too much, i have spinal stenosis and its alot alot alot of pain. but i deal with it alot. but thanks for the tips guys ill use em all out.