I am i a weight class is school and cant lift much?

i only lift the bar ppl laugh and i wanna get better but idk how to start lifting more i want to start lifting more but dont know wat supplements to take or how to work the process like add 5 pound a week

Answers:
You are probably talking about benchpress? Try doing pyramid sets. If you are unfamiliar with the pyramid. It goes warmup-12-10-8-6-12. As you keep decreasing, add more weight. Then at the last 12, go back to the beginning weight. Be sure to take a break in between sets. Also as you do each set, make sure the last rep you takes everything out of you (to failure). I am guessing you have a spotter while you do this, if not it is very important you get one. As you finish each set, you should be not be able to do another one. Add weight when you think you are ready (when you can do another rep after the last one). This is just one method. There are many other ones and different things work better for different people.

Eat properly. No junk food. Eat a lot of protein (good protein, like grilled chicken with no skin, not KFC's fried chicken). Go to your local vitamin shop and buy some weight supplements. I use Muscle Milk. You will need to drink it before and after you work out. Preferably with milk, the stuff tastes horrible with water.

I would also work on the other parts of your muscles. I am sure you learned that in weightlifting, if the teacher even teaches it. Triceps, biceps, shoulders, legs, back, and abs. Especially your triceps and shoulders, because they play a role in the benchpress.

More weight, less reps = bulk
Less weight more reps = tone

just work out as much as you can
strat out with 3 sets of 8 reps with just the bar for a week
then add a pound of each, 3 sets of 8
then 5 pounds on each end, 3 sets of 8
10 pounds on each end, 3 sets of 8
also if that is too fast, then go up every 2 weeks or whenever you feel ready.
As you keep working out add a little at a time 1-5 pounds a week is ok. The more you work out the more you will be able to do. Keep up the workout! WTG! :)
build your muscle indurance by doing more reps first do this by doing pushups they will also help your bench press by helping your coordination in that exercise movement.(creatine)
WHEN DOING YOUR SETS YOU NEED TO DO AROUND 6 TO 8 REPS COMING TO FAILURE AT THE END OF SET SO GET A SPOTER. REST FOR 2.5 MINUTES BETWEEN SETS TO ALLOW MUSCLE TO RECOVER ATP. ALLOW A FULL WEEK FOR EACH BODY PART FOR RECOVERY AND EAT LOTS OF COMPLEX CARBS AND PROTIEN
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