Leetcode
Stop benching?
Dude this isn’t complicated. Gradually build your way up by working out consistently. Lift for each muscle group you care about 2x per week and get enough calories. Consistency is key
Lift and don’t take a break like that again? It’s like leetcode, once you take a break you get worse. That’s why you need to leetcode every day.
already taken a break of 2 yrs.. now suggest something useful to regain
Lift every day and eat more chicken, if you need a shortcut then take five scoops of preworkout and go back to the gym.
Takes time - 1. Make your shoulders strong 2. Make your core and back strong 3. Use the right form when benching - most ppl forget to arch the back slightly to get max purchase out of your chest muscles 4. Be patient and be happy and eat your proteins
Did you grow older by any chance?
How to improve in anything: If you want to get better at x, do more x. If you want to get better at bench pressing, do more bench pressing. Since you haven’t lifted in a few years the first you want to do is get on a proper weight lifting program based on progressive overload. Starting Strength, Greyskull LP, and StrongLifts 5x5 are good programs. Make sure to get sufficient sleep and sufficient calories and nutrients. Supplements like whey protein and creatine may help but aren’t necessary. If you still can’t add weight on the bar then it’s likely a technique issue. Record yourself benching and ask for a form check on r/fitness.
Thick. Solid. Tight.
Eat pine.
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Steriods
no no.i want natural way