Literally just finished week 4 of the candito 6 week program and I can confidently say my bench dropped... I've followed the program to a T and noticed it early on but decided to stick with it all the way through. I'm almost at the end now but my bench is ass now lmao. Anyone else have this problem following a program?

how could you possibly get weaker by lifting
you over regimented, you over thought things, you over complicated it
all you gotta do is lift heavy af and your numbers will go up

Week 4... you have much to learn grasshopper.

It is generally good to take about 2 weeks of rest in between any particular lift, assuming that you're training to failure at the highest intensity level you can manage. That means it takes some months to assess impacts, not weeks. Bench though isn't rocket science. Train to failure with high volume, mid to heavy weight meaning around 4 to 12 rep range. Assess your mobility, lack of mobility in the shoulders, upper chest and traps is a huge issue for bench press

You might not be taking enough rest in between bench sessions. Blast your muscles to oblivion during your training session then give them time to rest and rebuild.

This post was edited by El1te on Oct 4 2024 12:30pm

It’s called fatigue. I know nothing about the program, but if you get weaker while your diet is in line and your working hard, you’re tired bruh.

This post was edited by ozzyarmy3 on Oct 4 2024 05:56pm

There's literally plenty of rest between workouts. I highly suggest looking into the program first before saying fatigue, but I get it. In my opinion, it's actually not enough intensity

Not sure if you just skimmed through it but again, I literally followed the program EXACTLY

Anyway, just wanted to see if anyone else has had any experience like this before. I went through countless reviews and a LOT of people have said it is severely lacking in bench

This post was edited by Era on Oct 4 2024 07:46pm

Diet.

Energy source whether it be carbs or fat.

Fatigue accumulates not only between workouts, but as you progressively overload. After 4-6 weeks of progressively lifting more, you need a break. Take a deload or active recovery week, start the program again and add 5 lbs to your programming and continue progressively overloading.

Rinse and repeat.

TWO WEEKS BRO?

Yes

High volume, high intensity, it takes about that to recover 12 days or so

For example, flat bench + press one week, incline bench + dips the next week is two weeks in between each particular lift