weight lifting question...

[PassiveGuy]

Hey guys, I am having a problem with my max bench. First off, I'm 135lbs 5'8, I've been lifting for a year, and I'm really ripped but not at all huge. The problem is that I can only max bench about 90% of my weight, let me say that I'm pretty strong in some lifts: I maxed in wide grip puldowns at 150, and I workout with curls at around 70-80, maxed leg curls at 165... So is there any good program I can do to seriosly increase my bench? Know any tips when maxing???



Thanks!!!

[YeLLa-TiGeR]

Try different reps and sets. Thats what I did, I did 4-6 reps at 5 sets, after hitting a plateau, I tried 10 reps at 4 sets at the same weight.

[Oberleutnant]

The short answer: Recommending efficient protocols is dependent upon your training history, current level of training adaptation, individual physical traits (genetics), current lifestyle.

shorter answer: learn to periodize & cycle high & low intensity loading parameters.

And yes, there are competition prep. techniques to maximize your 1rm potential... but I'd save them for later when I've further developed my maximal strength.

Final notes: While I, or anyone else could simply prescribe a routine... it's only a matter of time before progress becomes stagnant and you fall into a rut. If you don't have access to a knowledgeable guide, your best bet is to educate yourself about the science of strength training

"The grass is always greener where the dogs are sh!tting"



[Edited by Oberleutnant on 02-01-2001 at 10:25 PM]

[Biker]

Are you trying to max-out every time you bench? Are you cheating the weight up? Try different rep/set schemes every few weeks and don't worry about going for a max bench for a few months. And be sure you don't cheat the weight up. When you do you work the muscles less because you get momentum carrying the weight up. I don't know how often you bench, but more often than twice a week is probably too much. Your body needs time to recover. You don't grow and get stronger in the gym, that happens outside when you are resting.

[PassiveGuy]

thanks, good replies from all :-)
biker: I don't cheat it and I only recently started maxing. But one thing I noticed is that I can lift a whole lot more if I bring the weight about two inches from my chest rather than all the way down.

[Biker]

Here's something to try, instead of going down all the way or even down to just two inches off your chest, go down maybe just half-way. That way you should be able to use even more weight. But only do this for a short period of time, say two or three weeks, then go back to a more "normal" routine. That could very well push you past your sticking point of lifting right off your chest. Just be sure you have a spotter. It's just a matter of finding what will shock the muscle into responding by growing and getting stronger.

[ze lurker]

pg, your current question and any future weightlifting question can be answered by going to medxonline.com and reading bulletins no. 1 and 2 by arthur jones. all your answers are there.

[Bau13]

Is there a "proper" way to bench?
Some say you have to bring the bar all the way down to your chest and some say 2 inches away from it...

which is better?

[duchman]

bau13,
check youre icq

[Rock Ape]

Do you want to be a power lifter ?

Do you want to be a body builder ?

Do you want to just get into good shape ?

The "bench" is not the be all and end all of weight training. If your choice is the latter, then continue to train hard.....

If you need some training tips, get me "ROCK_APE@HOTMAIL.COM".

If the first two, hit the juice and good luck !

Rock Ape

[Smokey_D]

Originally posted by Bau13
Is there a "proper" way to bench?
Some say you have to bring the bar all the way down to your chest and some say 2 inches away from it...

which is better?

"What is the proper distance" actually depends one's body. As you lower the weight, there is at some point that your chest is no longer being as effective. You can actually find your own proper distance. Try this:

Have someone place two fingers on your pecs as you lower the weight. They will feel the difference when your chest is no longer as effective. This is your proper distance. Going beyond this point really doesn't contribute to your improving the strength in your chest.

Hope this helps!

[DanInNeckaha]

It is important to mix your workouts up some. Your body gets used to doing the same thing and this lends to the plateaus we have all had. Experiment with different movements to see what is good for you. In terms of sports performance you are likely to get more out of primary leg exercises like squat,leg press, and lunge than you are bench. A nice bench helps and it impresses people but power comes from the lower body.

In terms of how far to go down on bench goes most just touch their chest but I have read it is safest to lower the weight till your upper arms break parrallel with your body and then return the weight. Whether this means touching the chest or two inches away varies with your arm length, chest size and grip width. Personally I just barely touch my chest.

[Oberleutnant]

I liked Rock Ape's advice the most Smokey_D's was some of the worst, however.

IN regard to bench form...true; you'll almost always be able to use more weight when you limit your movement range, as with pretty much any other exercise. But, it really doesn't do much apart from pumping up your ego with the inflated #'s. While limited range movements, when properly employed sparingly, can prove a useful training aid, don't make them the core of your training. You'll be shortchanging yourself... only strengthening yourself within that given movement range, less muscle recruitment, neural inhibition, among other detrimental effects.

And even with the added ego boost of skipping those last two inches, I don't think anyone would take you seriously if you started bragging " I can bench XXXlbs" when you don't lower the bar the full range, akin to those who claim " I can squat XXX" but they barely have any leg/hip flexion and lower the bar about 2 inches.

In regard to arthur jones.... bad joke =) He was a great business man/entrepeneur, not a strength coach/exercise physiologist.

And if I still can't convince you otherwise; suit y' self! I tried...

" I thank god for granting me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to hide the bodies of the people I had to kill because they pissed me off"

[Edited by Oberleutnant on 02-06-2001 at 12:38 PM]

[Underdog]

I week: 250mg sustanon 250; 200mg deca-durabolin

II week: sustanon 250; 300mg deca-durabolin

III week 500mg sustanon 250; 100 mg deca-d

IV week: 250 mg sustanon 250

V week: 100 mg deca-d

Upped bench press to 250 to 300 lbs.

[Dhalsim]

What about static contraction? Ober said limited range of motion meant less muscle recruitement but Ive read the opposite, that anytime movement is involved you are moving your muscles out of a position of full contraction. When you begin a leg extension your body recruits fibers in the same order each time and only when you have reached the full muscular contraction position are you getting the involvement of as many fibers as possible. I would like to hear some comments on this theory!