thanks for replying bro, i have seen some gains but not much my bench press has gone up and i am lifting more heavy weights than when i began my reps are for upper body are usually about 12 - 15 but mostly 12 what do you think
You should have seen some gains already, has your lifting weight increased? First off, what is the count of your reps, sets, and what is your lifting weight, for bench press, has it gone up? What is your supplementation like? I am a certified personal trainer, so feel free to ask anything.