there are many factors..........what are you eating? how much sleep are you getting? are you taking any supplements? dont tell me you are only working your chest and triceps!!! how much do you weigh? how long have you been lifting? what kind of workout routine are you doing? what does your family look like? D.N.A. is 60% of how your body can look.
here is my routine...wake up in the morning, eat a healthy meal small and light. maybe oatmeal or fruit, depending on what day it is. then I go work out, if it is a day that I throw cardio in do it first. at least 30 minutes worth like this 3-5 minutes steady pace 1 minute as hard as you can. thats cardio. If you have fun and live on the weekend Monday will be your strongest lifting day as your body is loaded with built up energy (carbs and calories), I like you, am aiming for a big chest so Monday is my chest and tricep day. Tuesday I will do Back and Biceps. then depending on how hard I worked Monday and Tuesday I will do legs if I really hammered Monday and Tuesday, to give my shoulders a rest. then Thursday I will do Shoulders and Trapezieus muscles. Friday, Saturday and Sunday I take off to give my muscles a rest. The only muscle group I work every other day is my abs, because me personally my abs get soft and lose the cut pretty quick. After I get done working out (my workouts with weights last at least 1 hour + 30 minutes if I do cardio), I get home and take a packet of Animal Stack Vitamins and a protein shake. then I do my daily routine eating at least 3 more times and 2 more protein shakes.
Overtraining a muscle is worse then undertraining because you think you are working harder and should be getting better results but your muscles are not getting time to heal. Only work a muscle once a week. but dont do the same workout everytime, you need to continously shock a muscle to make it grow, they get used to the same thing, and will stop growing.
I normally will do the same workout for 3 weeks but add weight everytime I workout. I always do 3 sets, but if you need a number of reps to shoot at, do 8 reps with a particular weight lets say yours is 145lbs 8 times. when you can do that weight 10 times add 5 or 10 more pounds. until you can barely get that eigth rep. Do 3 workouts per muscle also, like for your biceps do preacher curls, standing alternating curls and hammer curls. Always focus on the pinch at the top of the lift also.
This has been my routine for quite some time, and it has worked great. Just so you know, I had a total ACL replacement after a Motocross crash 2 years ago. I had to learn how to walk again because I crushed my femur, last week after this routine I squatted 504lbs, at 3 sets of 10. This routine works, but weightlifting is more of a dedication sport, and results dont happen overnight but just remember to not get frustrated when your results dont happen overnight in a week or maybe even a month, just remember they will happen if you do your part your body will do its part.
P.S. to answer your question if you work your Back you bench will get better, as they are stabilizer muscles for your chest. Also shoulders play a heavy part in your bench so do neglect them either. Sorry this was soo long but there is soo much more information that I didnt even touch on that is very important, but dedication and patience are the 2 things you really need to remember. Good Luck.
