Benching like a girl. Help?
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Benching like a girl. Help? - 1/23/2006 4:38:17 AM
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Sweet_Boy
Posts: 59
Joined: 12/26/2005
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I am relatively new to weightlifting. Im taking everything with caution, I don't want to lift the heaviest weight I see straight away in the gym.
However, at the moment I bench the bar which is 20kg. Pathetic no? And even then my form is awful, my arms wobble and I struggle. I feel I would have more confidence with at least some weight on either end.
The weights are on the ground floor and cardio runners are on the balcony above watching the weight lifters at my gym.
I am looking to build mass as I am your typical skinny guy in your local gym. Once, I can bench this annoying 20kg bar 12 reps pretty easily whats a good step up afterwards, two 5kg weights either end?
I have never had a passion as I do now to see how well I can improve on only being able to lift the pathetic girl weights I lift now.
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RE: Benching like a girl. Help? - 1/23/2006 7:12:29 AM
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veggeep
Posts: 3043
Joined: 10/10/2005
From: Reston, VA
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First off, don't be so hard on yourself  Everyone starts somewhere, and the poundages will come with time and dedication. Don't worry about the cardio runners ogling your "girlie weights" -remember, most of them are just as preoccupied wondering how ridiculous THEY look, and wondering who's snickering at THEM.
In my opinion, too many guys are too hung up on how much they can bench press. It is a persistent, annoying, dangerous preoccupation, and more often than not, it produces legions of gym rats who hog the bench press stations for hours, grunting like imbeciles to squeeze out two partial reps with hideous form and a spotter hand-holding them through the whole childish display. Frankly, these people look more ridiculous trying to lift weights they can't handle with good form than anyone ever did pressing an empty bar.
Bench presses hit a relatively small muscle group -they're not like squats, where you can and should increment nothing less than 20 pounds at a time. When you're squatting and deadlifting a whole bunch of 45Lb plates, fine-tuning with 5 (or worse, 2.5 Lb) plates is nothing short of anal. Your bench press, on the other hand, can sink or swim on a simple matter of 5 Lbs.
It took me a month before I could handle a couple of 25Lb plates, and I added 5's to that until I got to the 45's. Yes, I have a tendency to think anything less than at least two 45's is girlie, but then I remind myself that I need to lift whatever it takes to get to failure at 8 reps -no more, no less. I'm not on the bench to impress people. I'm there to stimulate growth 
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to Sweet_Boy)
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RE: Benching like a girl. Help? - 1/25/2006 10:43:50 PM
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flykick 68
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Joined: 12/14/2005
From: Australia
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Failure at 8 reps you say Veggeep? I thought to stimulate growth you should go for between 10-12 reps. I'm just asking becuase I was orginally on the the 3 sets of 8 program and was told by people on this forum to up the reps to around 10 or 12. Just asking because I want to clarify which is better to stimulate muscle growth.
(in reply to veggeep)
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RE: Benching like a girl. Help? - 1/26/2006 7:18:57 AM
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veggeep
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From: Reston, VA
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Well, originally, I was going to 15 on everything, and I grew like a weed. I don't think I'm so dialed into the groove of regular lifting at this point that reps make a whole world of difference to me. I will say this though: I think you have to take into consideration the potential fiber composition (fast vs slow twitch) of each muscle group when you devise a rep strategy. For example, I don't think the party-line advice of 10 reps for hypertrophy necessarily applies to calves, which are more tuned to endurace. The standard hypertrophy wisdom does diddly squat for my calves. The only way I can get them to grow is by blasting them with high-reps and heavy weight.
Same thing with squats. I have serious doubts about seeing any appreciable results from doing strength-type rep ranges on such a huge muscle group.
But as far as benching is concerned, I typically go for failure at 8 reps, and then I continue to failure again on partial reps. That's usually like adding two or three partials at the end of the set.
[EDIT]
Changed "10 reps for atrophy" to "10 reps for hypertorphy". Got my trophies mixed up, D'OH!
< Message edited by veggeep -- 2/19/2006 4:33:37 PM >
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to flykick 68)
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RE: Benching like a girl. Help? - 1/26/2006 2:50:21 PM
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billyjoebob
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dude veggekep... below 7 bodyfat is terrible. 7% is minimal for being healthy!
(in reply to Sweet_Boy)
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RE: Benching like a girl. Help? - 1/26/2006 4:52:18 PM
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veggeep
Posts: 3043
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From: Reston, VA
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quote:
ORIGINAL: billyjoebob
dude veggekep... below 7 bodyfat is terrible. 7% is minimal for being healthy!
Yeah, we've been through this. I don't trust my measurement at all. When I plug the numbers into ten different calculation sites on the net, I get ten different results (3% all the way up to 10%)... go figure.
Since I got half-way through my first six-month program on this 7-site calculation, I figured I better stick with it for consistency's sake. At least I can still track the up/down trends 
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to billyjoebob)
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RE: Benching like a girl. Help? - 1/26/2006 7:28:31 PM
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Rza
Posts: 127
Joined: 12/15/2005
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ok big guy LOL just kiddin
When i just started at 14 a did the bar aswell and i was sweatin' like hell
Belive me it is all about constant consistant work
Definatly listen to what these guys have said it sounds like the hard way but there is no easy way w/out risking your health
Best advice stick wit it
_____________________________
166lbs/ 5'11/ 10%bf
Bench-185 8x
Squat-315 8x
Deadlift-330 8x
Curently cutting down so i get better definition
(in reply to veggeep)
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RE: Benching like a girl. Help? - 1/30/2006 9:32:59 AM
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jsigone
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Joined: 11/21/2005
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just keep working on it, when I started lifted about 8 weeks ago, I was shaking pushing up 60lbs. Now my 1 rep max is 175. I used the 5x5 program to gain strength and it has worth well. I hit a small platue @140lbs, so I got off the 5x5 to switch up my workout annd now doing 3x10 on Monday then burnouts on Friday.
Burnouts for me = work up close to your 1 rep max, then go in go backwards.
my typical burnout
95lbs X 5, 125lbs X 5, 150lbs X 5, 170lbs X 3, 150lbs X 5, 125lbs X 8, 95lbs X near failure (burnout till you can't go anymore). Rest more between sets when going down, you will need it.
(in reply to Rza)
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RE: Benching like a girl. Help? - 1/30/2006 9:55:46 AM
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twistedlink
Posts: 8385
Joined: 5/31/2005
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vegeep them calculators online mean nothing, they made mine really low and sometimes really high too, i got mine measured around a month ago and was 11.7% when i was sometimes 6-17% online, the only way to get the proper number is through the real thing, though saying that ive seen your pic and you are very lean like me so...dunno...though i personally think i only have 11.7% fat thanks to my thighs, theyre quite fatty, even when i tense i can grab a lot, which isnt good as my legs are like twigs, and considering a lot of it is also fat is just worrying lol.
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Yeah this is just getting F'd up, im the only one without my results now, wtf is going on
(in reply to jsigone)
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RE: Benching like a girl. Help? - 2/19/2006 3:26:53 PM
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chisum1357
Posts: 375
Joined: 12/16/2005
From: Texas
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if you want to up your bench press try this for just 2 to 3 weeks. first off, dont bench. seriously, do push-ups. when you can do 3 sets of 15 normal push ups, then lift your feet so that you are completly level when you are in the ready position. then when you can do 3 sets of 15 like that, then go back to benching. i bet after you can do this, you will have weight on the bar the first time you bench.
another thing, when you are doing the push up routine, which you should do 3 times a week, do 1 or 2 tricep exercises with them. the stronger your triceps, the stronger you can bench. just be careful with that advice because the tricep is one of the easiest muscles to tear.
i did this routine when i was in jr high and could only do the bar as well, even though the coaches said to keep working out, my brother who was a power lifter told me to do this for a couple weeks and i would see results. and after just 2 weeks i went from the bar to benching 75 pounds. doesnt sound like a lot, but when you can only do the bar, and then you go to that, it makes a world of difference.
(in reply to twistedlink)
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RE: Benching like a girl. Help? - 2/19/2006 3:46:36 PM
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PumpedPrincess
Posts: 225
Joined: 2/2/2006
From: Miami,FL
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quote:
ORIGINAL: Sweet_Boy
I have never had a passion as I do now to see how well I can improve on only being able to lift the pathetic girl weights I lift now.
I would be careful what girls you call pathetic. There are some at the gym who can keep up with the guys....
_____________________________
The Weaker Sex? I'll show you weak...
(in reply to Sweet_Boy)
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RE: Benching like a girl. Help? - 2/19/2006 4:54:02 PM
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ebbearsfb1
Posts: 1071
Joined: 2/18/2006
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push ups and alot of them
but the bench press isn't everything
as long as u look fit then ur fine
(in reply to Sweet_Boy)
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RE: Benching like a girl. Help? - 2/20/2006 12:08:40 AM
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Sweet_Boy
Posts: 59
Joined: 12/26/2005
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This is an old one thats cropped up. I bench 40kg now two 10kg weights either side so it's better now! Just stick at it I found, press-ups are good too keep the chest working the ending days of the week. (I train my chest once a week)
(in reply to ebbearsfb1)
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RE: Benching like a girl. Help? - 2/20/2006 3:27:57 PM
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fatboymuscle
Posts: 48
Joined: 2/19/2006
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Dude,
Triceps are a key element in Benching BIG. Don’t just work on bench press work on all of your body.
Arms, back, shoulders, legs, abs you get the picture.
Bench press is a compound exercise and requires more than just Pecs. Build the triceps dips, DB kick backs Skull crushers close grip bench are a few exercises I do for triceps. You get the picture.
Stick with it; make lifting a way of life, a hobby what ever you want to call it. Don’t stop.
When I lift alone with no spotter I do Dumbbell bench. That way I do not crush myself if I lose control on Muscle failure. I started benching the 35LB DB, In under a year I was up to 110lb DB.
peace
jim
_____________________________
Of all the things I have lost; I miss my mind the most.
If quizzes are quizzical, what are tests?
If corn oil is made from corn, and vegetable oil is made from vegetables, then what is baby oil made from?
(in reply to Sweet_Boy)
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RE: Benching like a girl. Help? - 2/21/2006 5:51:59 AM
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Sweet_Boy
Posts: 59
Joined: 12/26/2005
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U mis-read it fatboymuscle. I train the whole body and have done since I started. I agree with everything you said, when I dont have a spotter I also use DB's thats a good point.
(in reply to fatboymuscle)
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RE: Benching like a girl. Help? - 2/21/2006 3:14:12 PM
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fatboymuscle
Posts: 48
Joined: 2/19/2006
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Well,
All you can really do for now is stick with it. (I think you already are doing that)
One other thing also is mind-muscle connection.
Concentrate on the muscle that is being worked on at the moment and visualize it working / contracting as you work it.
I have heard of this long before I really had it working for me. One day I was doing wide grip Lat pull downs, and it came to light as I did a reverse shrug (shrugged my shoulders down) and continued with the pull down. That really made the mind - muscle technique come to light in my head.
And I want to say again HIT THE TRICEPS!! Not only do they help benching big, it also makes for big guns.
Peace
jim
_____________________________
Of all the things I have lost; I miss my mind the most.
If quizzes are quizzical, what are tests?
If corn oil is made from corn, and vegetable oil is made from vegetables, then what is baby oil made from?
(in reply to Sweet_Boy)
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RE: Benching like a girl. Help? - 2/21/2006 4:33:15 PM
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chisum1357
Posts: 375
Joined: 12/16/2005
From: Texas
Status: offline
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sweet boy, how long do you allow your muscles to rest? to get a really good pump and allow your muscles to recover and get bigger and stronger you need to rest your worked muscles. like dont work the same body part out more than once or twice a week. honestly once a week is the best, it gives your muscles all the time they need to recover and heal. because its the rest where your muscles build back up from being torn down when you work out. but dont rest too much and dont work out too much.
(in reply to fatboymuscle)
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RE: Benching like a girl. Help? - 2/21/2006 6:14:23 PM
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gzinkl
Posts: 3216
Joined: 3/23/2005
From: Chicago, IL
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Speaking of mind-body connection, I totally forgot this segment of the poorly produced, but yet full of excellent information, The Fit Show--this is the episode with Milos Sarcev and one of his protoges doing a chest workout. http://thefitshow.com/week3/milos_chest_med.htm
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to chisum1357)
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RE: Benching like a girl. Help? - 2/21/2006 11:34:31 PM
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fatboymuscle
Posts: 48
Joined: 2/19/2006
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Great info thanks.
quote:
ORIGINAL: gzinkl
Speaking of mind-body connection, I totally forgot this segment of the poorly produced, but yet full of excellent information, The Fit Show--this is the episode with Milos Sarcev and one of his protoges doing a chest workout. http://thefitshow.com/week3/milos_chest_med.htm
_____________________________
Of all the things I have lost; I miss my mind the most.
If quizzes are quizzical, what are tests?
If corn oil is made from corn, and vegetable oil is made from vegetables, then what is baby oil made from?
(in reply to gzinkl)
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