im 5'10 and 155 lbs... i bench 190 pounds. Is that good? ne ways to get stronger other than more lifting?

Switch up your workout routine. If you are using a bar for bench, switch to dumbells or vice versa. (Stay away from machines though) If you are switching to dumbells, try and workout each arms individually. Try going out and playing football or basketball on your off days for lifting as well.

Be sure to eat plenty of protein as well. Egg whites may just become your best friend, pure protein with all essential amino acids. If you definitely don't do bars, a glass of milk with a sandwich(PB&J or any kind of lean meat) and some fruit is a great thing to eat after a workout.

So far you sound like you are doing well, about exactly where I was at one point. One little tip, I was doing typical 10-8-6 sets of bench and was 150 benching 185, then I switched up, doing 60 reps of 135 on bench 3 times a week and I got up to benching 205 in about a month.

Anyway, keep up the good work, sounds like you are on your way.

You are in the top 10% of bench performance for high school.

Keep growing with increments of 1 - 2 pounds per week until you level out...the increase reps and sets.

Do NOT worry about catching up...those that use enhancers will eventually fail and fall by the way side - or be disabled from their sport.

Start bulking dietarily though...more pastas...cuz you're still a little lite and you have another growth spurt on it's way.

By the way...taking a multi vitimin is not cheating, so take your Centrum.

Have fun

Thats a good start at 16. As you get older, from now to 21 , your frame will get bigger and wider. Keep it up but dont over due it, and I agree with you on taking enhancers. I used to lift weights as a hobby before kids. My father and brother both bench 350, but they are older. My brother is 27 and father 51. I met my hubby when he was 16 and his frame is alot bigger( not fat) then when he was a teen so dont let anyone give you crap, cos 190 is pretty damn good for only weighing 155. Gl! (btw , Im female )

it's not all about upper body. work yourself by getting a wheel barrow fill with weights a run with for hundred yards. now i'm twelve and i can do 125 so you should do about 180. it's good for your legs and upper body. also look into getting a sled. just put about 120 on it and run backwards while its strapped to you. eat tons of protein like grilled chicken. try taking a multi vitamin at least and possibly a protein. hope these tips work.

Yo im 14 and im 5'10 and 165 lbs... and i can bench 190....

http://360.yahoo.com/stevenmanone

try to work out the ab area. ab lounge works really well.