Strength

[Hero of Games]

Um so I'm 17 weighing around 140 and standing a little over 5 feet 7 inches, an ex-cross country and track runner, I've been lifting weights for about 2 years now. I focus on bench press and curling a lot, as well as other things that strengthen arm and chest and back. I've been doing sit ups and push ups and pull ups and other body-weight training for a few months now. For cardio, I run and shadow box. I haven't been sore for awhile after training, no matter how long I work out. I get tired, and fail last rep usually, and so I move on to another workout, but I never remain sore. But I've recently reached a plateau in strength training. one rep maximum for bench press is at 205 lbs and I want to avoid gaining weight but still increase strength.

Any suggestions on work outs that'll help compliment bench press or specific reps and weights for bench press?

edit: I figured I'd mention I'm a bit advanced...so please no amateur suggestions who don't know a lot about all this. Not to be mean, at one point we were all beginners.

[swanso5]

gaining wt is the amount of food you eat...you could do a mass building type plan but if you don't eat enough you won't gain wt although you probably won't recover properly either

anyway keep cal's at little above maintainence level or just on although depending on how much your exercising it may be more...i would strat off with maybe 6 sets of 3 where you'll still use a bloody heavy wt but the volume will still be low enough that it shouldn't induce hypertrophy...that being said at some stage you need to get bigger to get stronger and vice versa so maybe a hypertrophy phase is where you're at right now

what do you think??