How much do you bench press?

[danielzxc]

Bench is 240lbs at the moment, my progression has slowed right down. In 8 months it's only gone up 20lbs, although i'm happy with the way my body composition is changing. Stats: 5'7.5"-5'8", 215 lbs 9% bf.

I hope you're not claiming to be natural, or else I'm calling bull-****ing-shyt right there. At 5'8 215 9% you would be one of the greatest naturals in history. Either that, or you haven't got a fkkn clue how to measure bodyfat.

 

[shaunuk]

I hope you're not claiming to be natural, or else I'm calling bull-****ing-shyt right there. At 5'8 215 9% you would be one of the greatest naturals in history. Either that, or you haven't got a fkkn clue how to measure bodyfat.

What the hell, 240lbs on the bench press ain't that much, and all it takes to reach 9% body fat is gentle dieting and cardio (9% is very lean but not out of this world). What's the problem with Salvatore's claim, I believe him...

-shaun

 

[Hank Rearden]

6'0'', 230lbs, and I bench press 155x6. Yeah, I body build not strength train. To Arnold and beyond!

 

[howardalex]

6'0'', 230lbs, and I bench press 155x6. Yeah, I body build not strength train. To Arnold and beyond!

either that or you're really fat....and with a 155x6 bench at your weight, you sound pretty fat to me

 

[Hank Rearden]

10% body fat. Stimulating muscle growth is far easier than lifting heavy weights.

 

[howardalex]

amazing how you've bulked from 135lb in just one banning....95 more lays too? hahahaha dude that'd be VERY respectable if it were true

 

[Hank Rearden]

amazing how you've bulked from 135lb in just one banning....95 more lays too? hahahaha dude that'd be VERY respectable if it were true

Last time I was banned, I weighed 230lbs at 10% body fat.

 

[howardalex]

Last time I was banned, I weighed 230lbs at 10% body fat.

yeah sure john, also you weren't a virgin or a loser at all

 

[Hank Rearden]

Aright than. Good luck with the whole body building philosophy every noob follows.

 

[shaunuk]

Aright than. Good luck with the whole body building philosophy every noob follows.

I'd be interested to hear what your views are - in your opinion, what philosophy should newbies be following?

-shaun

 

[Hank Rearden]

I'd be interested to hear what your views are - in your opinion, what philosophy should newbies be following?

-shaun

The first and most important point is the newbies will put on a lot of muscle for pretty much any form of weight lifting. It doesn't really matter. Most people go there pushing the weight as hard as they can and they naturally assume that lifting heavier and heavier weights will yield more muscle.

People need to understand good body building techniques yield results over years. Most people have that initial burst of muscle growth than it's subpar for the rest of the time. Most people at the gym are small, and the ones that are actually big have put on subpar amount of muscles for a decade, and yeah, you'll eventually get big.

You should be doing full body workouts. There's absolutely no reason to break up your days into chest & trics, back & biceps, etc.

I also noticed you need a time where you're low volume, or off. I picked this up when I was on xmas break at school, I'd be off for a few weeks and when I came back, my arms were like an inch bigger. You just can't beat the sh*t out of your body, and not give it a good period of rest.

You should consume the same amount of protein every 2-3hrs. There's absolutely no need to eat more, or less.

You always need a good meal that is low in fat, high in carbs before a workout. This is what makes you more explosive.

Cycle volumes. You need times when you're regular, low and when you're beating the sh*t out of your body. This will do more to shock your muscles than anything. And that means changing your rep range.

Don't over do it. I see people at the gym that do flat bench press, than do incline, than do decline. Not only is your chest pretty much done after your flat bench press, you're just wasting your time after that.

Keep the workout short. 30-45mins. You have no reason to go by this. NO REASON! some people think if they're there longer, they feel like they're getting a better workout, Well, you're not.

The more compound the exercises, the better! Squats, Deadlifts, Bench Press and bent over rows. If you're not doing ALL of these, you're wasting your time.

No cardio before or after your workout. This is just a no no.

Hope this helps.

 

[itishe]

I weigh 185. I'm about 5'8-5'9 (short)

I recently got my bencpress up to 245 x 1.

 

[TyTe`EyEs]

your mom

Haven't heard that one in a while. Still lmao

 

[lookyoung]

I am 5"10 weigh 185 pounds and a max bench of 290 pounds for 1 rep.

Damn dude that's bada55,wish I could hit 290!

What is your weight and how much do you bench?

Currently weigh 148 @ 9%(slowly dropping).

I have three different workouts for benching.

Dumbells;
-when I do four sets, 80lbx10 reps, 80lbx10, 85lbx8, 85x7(tyring for 8)

-Three sets(heavy) 80x10,85x8,90x6(trying for 8)

Barbell;

-in three sets, 185x10,205x8,225x5(trying for 8),for some reason when I go barbell I only want to go heavy.

I haven't maxed in almost a year,I would LOVE to try and hit 100+lb. dumbbells though. I wish I could but no spotter on chest day.

Blinkwatt pound for pound your **** strong. Wait until you hit the age of 23 years old. Your going to put on weight and get that man power. I would not be surprised if you put up 315 pounds in a few years.

By your stats you could probably do 275 pounds if you tried. I think your probably stronger in dumbells than me. I really don't do dumbells.

Keep up the good work. You have great genetics. Way better than mine. You just need a little more thickness and shoulder muscles. Your shape is there. Keep up the good work.

 

[[S]alvatore]

I hope you're not claiming to be natural, or else I'm calling bull-****ing-shyt right there. At 5'8 215 9% you would be one of the greatest naturals in history. Either that, or you haven't got a fkkn clue how to measure bodyfat.

Hmm not really. I've been training since I was 15 and had my training + diet sorted out within a month of lifting, and i've stayed extremely dedicated all these years. Your opinion is meaningless to me regardless.

 

[Mintyfresh]

I have to say, some of you must be exadgerating a hell of a lot in this thread.

Personally I've been benching every other day for the past 2 years. I'm naturally pretty bulky and muscular and around 180 lbs. Yet despite all this I'm still only putting up 3 sets of 155 @ 10 reps before muscle failure.

 

[Warboss Alex]

Personally I've been benching every other day for the past 2 years. I'm naturally pretty bulky and muscular and around 180 lbs. Yet despite all this I'm still only putting up 3 sets of 155 @ 10 reps before muscle failure.

okay, who's gonna get to this first.. Throttle, EFFORT, Espi, mrRuckus?

*takes bets*

 

[Flyer]

@Mintyfresh

Every knowledgible gym goer should be able to bench at least their body weight for starters...

Why would you be doing 10 reps if you're trying to gain strength? You'll be exhausting both type 1 and type 2 muscles fibers.

Try upping the weight till you can only do 6x3sets for a few weeks and see how you go

 

[shaunuk]

lol...Alex is definitely talking about the every other day thing..

Personally I've been benching every other day for the past 2 years. I'm naturally pretty bulky and muscular and around 180 lbs. Yet despite all this I'm still only putting up 3 sets of 155 @ 10 reps before muscle failure.

You don't wanna be benching every other day...once or twice a week in most setups is all most can handle. Some genetically-gifted guys and people on steroids can possibly handle more, but most can't.

Try upping the poundages and doing 5 rep sets, and decrease the frequency to once per week maybe? The way you're doing it, you're not giving your muscles enough time to recover and grow. That's *seriously* halting your progress.

-shaun

 

[Throttle]

lol...shaun's got it covered.

lose the bench press fetish. switch to incline for fewer reps and only once a week. learn the joyous discipline of squats and deadlifts. the yoke ain't easy and the burden ain't light, but you'll start to grow again. and if you're interested, post your diet and the vultures...err...volunteers will tear it apart. I mean, offer some helpful advice.