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Newbie needing some more help, thanks
- Thread starter 6(SIC)6
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hardgainer:
when I firsted started out I didn't bench, for chest I did push-ups due to a back condition. anywayz, I started benching at 14 and at 15 I benched about....120 pounds, 3 sets, 8-12 reps. so this is not my max, mind you. well, now I bench around....160 pounds, again 3 sets, 8-12 reps per set. the thing is, that I can lift quite a lot of weight doing other exercises but benching always seems to stay behind, while for instance, peck deck is a piece of cake for me.
well my routine used to be (I trained at home till I was 17, keep that in mind too, so no machines, just a bench and weights, and a bar too of course) :
day 1: chest, shoulders
day 2: rest
day 3: back, bi's
day 4: rest
day 5: legs, tri's
and so forth.
now, I train in a gym for about a year but the thing is, it's turned into more of a healthclub type of thing, they removed the bench so no more benching for me! so I haven't benched in quite a while but I tried it recently because the "gym" was closed, so I had to train at home.
my food intake: it's a shame I know, but I don't follow a stict routine when It comes to food. so I can't give you any info on that. what I can tell you is that I have very low body fat, (barely 6% of my body weight) and I weigh about 182 pounds.
well that about covers it all, mind you the numbers I gave you for bench press are NOT my max.
hope y'all can help me out!
when I firsted started out I didn't bench, for chest I did push-ups due to a back condition. anywayz, I started benching at 14 and at 15 I benched about....120 pounds, 3 sets, 8-12 reps. so this is not my max, mind you. well, now I bench around....160 pounds, again 3 sets, 8-12 reps per set. the thing is, that I can lift quite a lot of weight doing other exercises but benching always seems to stay behind, while for instance, peck deck is a piece of cake for me.
well my routine used to be (I trained at home till I was 17, keep that in mind too, so no machines, just a bench and weights, and a bar too of course) :
day 1: chest, shoulders
day 2: rest
day 3: back, bi's
day 4: rest
day 5: legs, tri's
and so forth.
now, I train in a gym for about a year but the thing is, it's turned into more of a healthclub type of thing, they removed the bench so no more benching for me! so I haven't benched in quite a while but I tried it recently because the "gym" was closed, so I had to train at home.
my food intake: it's a shame I know, but I don't follow a stict routine when It comes to food. so I can't give you any info on that. what I can tell you is that I have very low body fat, (barely 6% of my body weight) and I weigh about 182 pounds.
well that about covers it all, mind you the numbers I gave you for bench press are NOT my max.
hope y'all can help me out!
Dannyboy, theres thisone kid at our gym whos 19 I see him bench every week, and he can't even do as much as you. Theres 2 reasons he doesn't improve,
His diet sucks, he eats like a normal person. He doesn't eat like a lifter. Mabe he isn't serious enough to want to change his diet (the only thing he does is protein and creatine, like the creatine does him anygood) I don't know.
2nd, He doesn't push himself nearly hard enough. His reps get to high, you say that you are getting 8-12 for 3 sets at 160 I say up the weight. If you can only squeeze out 6 rest and try again (sometimes after upping the weight my first set is lower than subsequent sets mental thing or CNS or something). Then if you go down lower the weight a bit and hit it again. You still got your muscles thinking WTF more weight!
One other guy,(21) whos a bit stronger, but has been going for 2 years, (the 19 year old has been going for about 9mo. and does 155bench). He trains right but I once talked to him and he was like yeah I don't really eat much protein. what!?! Again another lifter w/ a normal diet, this is one of those guys that is genetical skinny, so he really needs to be eating right to grow, (the other 19 would squeeze by a bit better w/ a normal diet but his training also lacks)
I'm 6"3 180IBs at 19(81kgs) (started at 164IBS) stronger and a fuckload leaner (still a skinny bitch must work harder) than they are and I've been training for less time. ONLY reason I've improved and they havn't is because my Diet and Training are spot ON. The two are synergistic you can have one w/o the other but you won't see the serious changes untill you have them both down.
His diet sucks, he eats like a normal person. He doesn't eat like a lifter. Mabe he isn't serious enough to want to change his diet (the only thing he does is protein and creatine, like the creatine does him anygood) I don't know.
2nd, He doesn't push himself nearly hard enough. His reps get to high, you say that you are getting 8-12 for 3 sets at 160 I say up the weight. If you can only squeeze out 6 rest and try again (sometimes after upping the weight my first set is lower than subsequent sets mental thing or CNS or something). Then if you go down lower the weight a bit and hit it again. You still got your muscles thinking WTF more weight!
One other guy,(21) whos a bit stronger, but has been going for 2 years, (the 19 year old has been going for about 9mo. and does 155bench). He trains right but I once talked to him and he was like yeah I don't really eat much protein. what!?! Again another lifter w/ a normal diet, this is one of those guys that is genetical skinny, so he really needs to be eating right to grow, (the other 19 would squeeze by a bit better w/ a normal diet but his training also lacks)
I'm 6"3 180IBs at 19(81kgs) (started at 164IBS) stronger and a fuckload leaner (still a skinny bitch must work harder) than they are and I've been training for less time. ONLY reason I've improved and they havn't is because my Diet and Training are spot ON. The two are synergistic you can have one w/o the other but you won't see the serious changes untill you have them both down.
yo enock, thnx for the tip! so you're saying I should be strict about my diet too? yeah I kinda already knew I had to that! so you're training for less than two years now? and you weigh 180 pounds? so I guess you could say you're built about the same way as I am (since we're the same height an' all), right? then, out of curiosity, what do you bench? (keep in mind that i'm not one of those stupid fucks that judges a lifter by looking at what he/she benches
) well, thnx for the help!
) well, thnx for the help!blaster220
New member
Diet is KEY!
Last I benched was 195x8, I've switched off the bar for a while and am working w/ the dumbbells. I worked with the 75's for dumbbells when I switched over, and now I work with the 85's. I don't know if it improved my bar bench any I'm assuming a little bit but not that much, I think moving from 75's to 85's was mostly getting more stability. I tried these weird sized 87's today but wasn't happy with my form and went back to the 85's, don't know what it was more the added 2Ibs per side or the odd shaped weight. Either way looks like I'm w/ the 85's for a bit longer that or I'll go back to the bar.
Squats are at 185x10 Ass to the floor, parrallel last I did was 245x10. I like ATF more, I think the hardest part about parrallel is getting used to the weight on your back. I also think I tend to rest between dipping down a little too much.
Chins I do w/ a 40Ib weight for 8 then I drop it and continue.
Dips I do, w/ a 50Ib for 10, I love dips, though sometimes I try so hard to get one more rep I feel I'm going to tear my arms off, I do them leaning forward for more chest activity.
I think my bi's tri's suck, I'm not even sure where I'm at w/ them. Partly because I do them after back/chest respectively and they are tired before I begin. I hate doing them.
Shoulder press is 50s or was it 55s hmm damnit. Logs at the gym, I do them sitting w/o a back support, though I think I'm going to use a back support for now on last time I pulled somesort of muscle in my neck. The backing I feel makes it a bit easier, since you tend not to be 100% straight up and down in doing them. It was prolly 50s and I was trying the 55s when I got hurt figures.
Sometimes for bench I found it helps to goto a heavy weight that you can get about 3 reps (but don't fatigue out) then go back to your normal weight, seems so much easier often I get more reps that way. CNS jolt I guess.
I posted a pic at one point where I only weighed 170IB (I weigh 180Ib now) It was after cardio so I was flat I looked like a runt probally still do.
http://209.11.101.244/forum/showthread.php?threadid=15976&highlight=Bf%+pic
There it is, I'm about the same bf% now, but 10IB heavier. damn scrawny in that picture, need carbs
Squats are at 185x10 Ass to the floor, parrallel last I did was 245x10. I like ATF more, I think the hardest part about parrallel is getting used to the weight on your back. I also think I tend to rest between dipping down a little too much.
Chins I do w/ a 40Ib weight for 8 then I drop it and continue.
Dips I do, w/ a 50Ib for 10, I love dips, though sometimes I try so hard to get one more rep I feel I'm going to tear my arms off, I do them leaning forward for more chest activity.
I think my bi's tri's suck, I'm not even sure where I'm at w/ them. Partly because I do them after back/chest respectively and they are tired before I begin. I hate doing them.
Shoulder press is 50s or was it 55s hmm damnit. Logs at the gym, I do them sitting w/o a back support, though I think I'm going to use a back support for now on last time I pulled somesort of muscle in my neck. The backing I feel makes it a bit easier, since you tend not to be 100% straight up and down in doing them. It was prolly 50s and I was trying the 55s when I got hurt figures.
Sometimes for bench I found it helps to goto a heavy weight that you can get about 3 reps (but don't fatigue out) then go back to your normal weight, seems so much easier often I get more reps that way. CNS jolt I guess.
I posted a pic at one point where I only weighed 170IB (I weigh 180Ib now) It was after cardio so I was flat I looked like a runt probally still do.
http://209.11.101.244/forum/showthread.php?threadid=15976&highlight=Bf%+pic
There it is, I'm about the same bf% now, but 10IB heavier. damn scrawny in that picture, need carbs
