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How do you improve your bench press weight if you are 14 and can only bench 135 x 10 By the way you are a Chinese immigrant that just start working out for 5 months?
Wiki User
∙ 8y ago
Patience, exertion and the simple key element to building strength and muscle. No pain = No gain. If you are not pushing your muscles to exhaustion and failure every time then you are not building anything, your just maintaining. Keep pushing yourself and you will find that over time your maxes go up if you have the right diet and give yourself adequate rest between your workout days.
Do research, theres a lot of good information out there if your willing to spend a few hours sorting through it. Good luck
Wiki User
∙ 8y ago
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