Plateau

I'm 18 and have been lifting for 2 years and im stuck at 230 pound bench and 300 lb squat...i have been working each muscle hard one time per week and resting 3 days per week, im gaining size, but as my friend puts it, my strength doesnt match my size....can someone help me out or give me in depth tips on how to make a workout where i can keep getting strength gains? I'm 6'4 200 lbs

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This is my present program. I absolutely love the gains I am making.

Aside from that, you probably need to reavaluate your diet. Start by mutiplying your weight by 18-20. This is the number of clean calories you should be eating in a day.

One idea that will help your bench go up are heavy tricep exercises (skull crushers, extensions, close grip bench).. I wouldn't listen to your buddy, you can bench 30lbs over your body weight - thats not too bad for someone your age, and your experience.. Gotta be patient, size will come along with strength. Keep the calories high, and the protein high, the strength will come..

Stick with 'core' exercises large muscle groups to build mass - and always lift heavy..

squats
bench
military
deadlifts

Good luck

I also had very good results on this program:

Monday:dips, chins, squat

Friday: Overhead press, dumbell row, trap bar deadlift(alternating with standard deadlift)

Repeat after 3 days off.

Simple, but brutaly effective.