I am an incoming sophomore in high school, 6 feet, 160 pounds, JV football player. I started weight lifting seriously in March of this year. When I first started, I barely benched 95 pounds, and now I am up to benching 135 pounds. I have been benching the same and similar amount of weight for almost a month already. No serious and visible results have appeared and I am not able to add on more weight to my bench. It feels like my muscle gains have been very slow and I am very pressured about this. It almost feels like my muscle gain has just stopped. I train very hard and I believe I train harder than most of my teammates. Below is a schedule of my workout:
(I hit the gym once, and rest 72 hours before the next trip. The workouts are all done in one trip to the gym, which elapses over a period of 2 hours.)
Chest- Bench Press 2x8, 2x5 (heavier weights)
Incline Bench Press 4x8
Dumbbell Bench Press 4x7
Incline Dumbbell Flyes 4x10
Back- Wide Grip Lat Pull Downs 4x10
Close Grip Lat Pull Downs 4x10
Seated Cable Rows 3x10
Shoulders- Seated Military Press 3x8
Cable Lateral Shoulder Raises 3x10
Upright Rows with a Weight Plate 3x10
Biceps- 21's 3x21
Cable Bicep Curl 3x10
Triceps- Tricep Pull Downs 4x10
Forearms- Forearm Curl- 3x12
I take protein after workouts.
I don't know what I am doing wrong because I haven't getting results lately. It feels like that I moved up on my bench a lot in the first two months and after that it just slowed. I am also very pressured when I see my teammates rack up more weight on their bench at school. I don't know if its their spotters that are helping them or they can actually do the weights themselves ( I usually don't have a spotter at the gym). When our players bench, the spotter usually keeps his hands on the bar to insure the person benching's safety, but this also ruins the workout because the spotter usually helps the bencher.
I need help on getting stronger, advice and help would be most appreciated.
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