Why do little guys bench more than I do?

[dave4000]

Quick background: I am about 6 foot, 230 pounds, and low enough body fat to just barely have a 6 pack (definetly can see it, but not hard cut). I've been lifting, about twice a week for the past 10 years. I think I am a hard gainer, since I do see people progress much faster than me (even though I'm really hitting the weights hard), but still, after 10 years I have a pretty good set of muscles, I can never go anywhere without people constantly pointing out how buff I am.

In any case, right now on the bench press I'm only doing about 225-230, and I can only do about 4-5 reps right after warm up when I'm my strongest. Every once in a while however I see guys considerably smaller than me, a few inches shorter, much smaller frame, with much smaller chest and arms, and look like they were still in elementry school back when I started lifting 10 years ago. They get on the same 225 and bust out 10 reps real fast like its easy?

What's the deal? Perhaps their shorter arms give better leverage? They definetly are doing a different technique, practically dropping the weight on their chest, and seemingly bouncing it with their lungs, and punching it up as fast as they can. Whereas I lower it in a slow and controlled manner, touch the chest, and lift it up nice and controlled. I'm sure that has a lot to do with it, but still, I don't think I could do 10 reps even if I did bounce it like that. What's the deal?

[kanis999]

Their technique, according to your description, is cheating, and will make weights that should be impossible for them possible.

To be perfectly blunt, I think 230 lbs is a bit heavy for your height, your true frame is probably smaller than you think. I also definitely don't think you are a hard gainer if you weigh 230. True 6' hardgainers tend to weigh in the upper mid 100s. Sorry if that offends you, I've been the butt of several such responses myself. It just helps to put things in persepective.

[dday39]

another thing is that you probably aren't strongest right after warmups. I hit my PR (on the bench) after finishing my full body routine

fixing your form is always a good place to start

[Jharmes5]

another thing is that you probably aren't strongest right after warmups.

I'm gonna agree with that, I usually push the best weight around my 3-5th sets of my first lift.

[YoBigFatMomma]

They might have more efficient neuromuscular coordination.

[NF0913]

They might have more efficient neuromuscular coordination.

^^^ this. i met a TINY 30 year old guy the other day who said he can bench over 300 lbs... he may have been exaggerating, but even so, there are people that can do this b/c they literally get so efficient with their current muscle base that they can put more weight up with it.

there can be a number of factors at play here: they have shorter arms, more efficient with muscles, etc. maybe u need to try eating a bit more to get bigger / stronger if u want ur bench to go up

[PeterGibbons316]

Strong ego.

Little guys lift more than you because you are weak. There will always be someone bigger, better, stronger, and faster than you. Learn to deal with it.

[RichardDB]

They may not be as big, but they may have very high strength levels? This is kind of like me with biceps - I'm the skinny guy. I weigh 123lbs and on the bicep bar and machine I can curl just as much as some guys that must be at least 160lbs, and a few years older. Im 16 and I haven't reached full muscle maturity, but these guys at 17+ must have. Why? I done bodyweight exercises and strength training and built up a skinny... but strong frame.

[VoxExMachina]

Quick background: I am about 6 foot, 230 pounds

In any case, right now on the bench press I'm only doing about 225-230

Benching your body weight is on the low end of the scale, especially if you've been working out for 10 years. After that amount of time, I'd expect you to be at about 1.5x your body weight for a 1RM. Unless you have an injury or something, I'd suggest taking a look at your technique, consistency of workouts, and steady progression.

http://www.exrx.net/Testing/WeightLi...Standards.html

[cmurray]

probably because they are stronger than you bro

/thread

[drpcnow]

and there are women that can bench more than you too

[Pump Freak 86]

Quick background: I am about 6 foot, 230 pounds, and low enough body fat to just barely have a 6 pack (definetly can see it, but not hard cut). I've been lifting, about twice a week for the past 10 years. I think I am a hard gainer, since I do see people progress much faster than me (even though I'm really hitting the weights hard), but still, after 10 years I have a pretty good set of muscles, I can never go anywhere without people constantly pointing out how buff I am.

In any case, right now on the bench press I'm only doing about 225-230, and I can only do about 4-5 reps right after warm up when I'm my strongest. Every once in a while however I see guys considerably smaller than me, a few inches shorter, much smaller frame, with much smaller chest and arms, and look like they were still in elementry school back when I started lifting 10 years ago. They get on the same 225 and bust out 10 reps real fast like its easy?

What's the deal? Perhaps their shorter arms give better leverage? They definetly are doing a different technique, practically dropping the weight on their chest, and seemingly bouncing it with their lungs, and punching it up as fast as they can. Whereas I lower it in a slow and controlled manner, touch the chest, and lift it up nice and controlled. I'm sure that has a lot to do with it, but still, I don't think I could do 10 reps even if I did bounce it like that. What's the deal?

train more

[dave4000]

I think the whole more efficient neuromuscular thing might have something to do with it. Or having higher strenght in smaller muscles. Perhaps some people (such as me) have bigger muscles, that just aren't as efficient. I'd agree, it seems like I should be benching much more than 230, but it is what it is, that is the most I can do now even though I train hard. Thats why I think I may be a hard gainer since that's all I'm up to, and also everyone in my whole family tree has always been in poor shape. One guy I met 2 years ago was a little smaller than me, and benching less than me at the time, but 2 years later he's massive, and benching 375, granted he may be on steroids or something, I don't know.

I find it very interesting that some say they are stronger in their 3rd to 5th set. I see some people do that, working their way up in the weight. However that's never worked for me. If I did 3-5 sets, working my way up in weight, there is absolutely no way I'd be able to to lift my max of 230. Only way I lift 230 is on a fresh start, basically I stretch out, then do about 5 nice slow reps at 145 just to warm up the muscles so I don't pull anything, then jump straight to my max while I still have full energy. I keep lifting my max as much as I can, then slowly start taking little bits of weight off.

[Rizilki]

Did you turn super saiyan before the lift?

[bobjenkins777]

don't be caught up in what others can do because there will always be someone doing more. I would rather be lifting 225 with good form than more weight and be cheating. IMO its more satisfying to do it right

[SuicideGripMe]

Strong ego.

Little guys lift more than you because you are weak. There will always be someone bigger, better, stronger, and faster than you. Learn to deal with it.

probably because they are stronger than you bro

/thread

This x3. I dont mean to sound like a dick, but stop worrying about what others are doing and worry about what you are doing. Maybe then you'd be stronger? Again, don't take offense just saying.

[drpcnow]

they are on celltech

[PeterGibbons316]

Quick background: I am about 6 foot, 230 pounds, and low enough body fat to just barely have a 6 pack (definetly can see it, but not hard cut). I've been lifting, about twice a week for the past 10 years. I think I am a hard gainer, since I do see people progress much faster than me (even though I'm really hitting the weights hard), but still, after 10 years I have a pretty good set of muscles, I can never go anywhere without people constantly pointing out how buff I am.

In any case, right now on the bench press I'm only doing about 225-230, and I can only do about 4-5 reps right after warm up when I'm my strongest. Every once in a while however I see guys considerably smaller than me, a few inches shorter, much smaller frame, with much smaller chest and arms, and look like they were still in elementry school back when I started lifting 10 years ago. They get on the same 225 and bust out 10 reps real fast like its easy?

What's the deal? Perhaps their shorter arms give better leverage? They definetly are doing a different technique, practically dropping the weight on their chest, and seemingly bouncing it with their lungs, and punching it up as fast as they can. Whereas I lower it in a slow and controlled manner, touch the chest, and lift it up nice and controlled. I'm sure that has a lot to do with it, but still, I don't think I could do 10 reps even if I did bounce it like that. What's the deal?

I think the whole more efficient neuromuscular thing might have something to do with it. Or having higher strenght in smaller muscles. Perhaps some people (such as me) have bigger muscles, that just aren't as efficient. I'd agree, it seems like I should be benching much more than 230, but it is what it is, that is the most I can do now even though I train hard. Thats why I think I may be a hard gainer since that's all I'm up to, and also everyone in my whole family tree has always been in poor shape. One guy I met 2 years ago was a little smaller than me, and benching less than me at the time, but 2 years later he's massive, and benching 375, granted he may be on steroids or something, I don't know.

I find it very interesting that some say they are stronger in their 3rd to 5th set. I see some people do that, working their way up in the weight. However that's never worked for me. If I did 3-5 sets, working my way up in weight, there is absolutely no way I'd be able to to lift my max of 230. Only way I lift 230 is on a fresh start, basically I stretch out, then do about 5 nice slow reps at 145 just to warm up the muscles so I don't pull anything, then jump straight to my max while I still have full energy. I keep lifting my max as much as I can, then slowly start taking little bits of weight off.

Drop the ****ing ego man. All you talk about is how you are God's gift to the world and the only conceivable way that someone else could be better than you is if they are cheating, or on steroids, or have some sort of genetic advantage over you.

Did you ever for one minute think that maybe you have been training like an idiot for 10 years? Or that these little guys who bench more than you have been working just as hard as you, but smarter and more efficiently and therefore have seen better results not because of some genetic advantage or because they are on steroids, but just because THEY ARE BETTER THAN YOU?

The sooner you stop comparing yourself to others and judging them to make yourself feel better, the sooner you will allow yourself to look inward and really make some improvements in yourself.

[kanis999]

Agree 100% with Gibbons. You aren't a hard gainer if you weight 230 pounds. There's just no way. Drop your body fat until you have great definition and you might think you too "look like [you are] still in elementry school", but in reality you will probably look a hell of a lot better to the general public. Also, 2 days a week just doesn't cut it.

[dave4000]

I didn't think that I had a big ego, I really don't, in fact quite the opposite. I'm asking why I'm seemingly not doing as well as smaller guys. Not trying to specifically compare myself to anyone else, just trying to understand why guys with smaller muscles are putting up more, for the sake of trying to improve myself.

I find it interesting that you guys say twice a week on the bench is not enough. I mean, I do generally exercise 4-5 times a week, but thats cardio, legs, general sports, etc. Actual heavy benching is 2 times a week, which gives 2-3 days recovery. If I ever try to bench with only 1 day of recovery inbetween, I generally am not recovered and can't bench as much.

[phozosado]

I'm one of those little guys you're talking about. I'm not about to give you sh*t for benching less than me because there are littler guys still who can smoke my ass on the bench press. So yeah, don't worry about it, put your head down, and lift.

And just in case it matters, I do 8, 6, 4, 2, 2 pyramids on my strength days for chest. You have to train yourself to not get tired. Just do it. You'd be surprised at how strong you can be even after a few heavy sets. In fact, my set of 8 is by far my worst.

Edit - If you're up to it, post your entire workout.

[ab1992]

Maybe its the shorter arms, or maybe they work harder then you?

[BruceBruce325]

shorter guys have an easier time putting up more weidht cuse of their short stubby arms

i'm 6'2 and my rom is far beyond that of the manlets

think about it... midgets can rep 225 12 times (personally have seen it). they don't have to go that far.

[phozosado]

^^^ 6' 2" isn't that tall, jack. But I freakin' love the term 'manlet.' Repped when I'm off spread.

[kanis999]

I didn't think that I had a big ego, I really don't, in fact quite the opposite. I'm asking why I'm seemingly not doing as well as smaller guys. Not trying to specifically compare myself to anyone else, just trying to understand why guys with smaller muscles are putting up more, for the sake of trying to improve myself.

I find it interesting that you guys say twice a week on the bench is not enough. I mean, I do generally exercise 4-5 times a week, but thats cardio, legs, general sports, etc. Actual heavy benching is 2 times a week, which gives 2-3 days recovery. If I ever try to bench with only 1 day of recovery inbetween, I generally am not recovered and can't bench as much.

Ahhh I thought you were saying you workout in general 2 days a week, not workout chest. 2 days/week of chest might actually be too much, leading to overtraining. You'd be surprised to find out what a decrease in training volume can do to you.

[RCMP]

Being 6'4 it's a buzz kill watching my 5'5 and 5'7 lifting partners lift more than me. Range of motion has a ton to do with it though. My arms are a half foot, if not longer, than their arms, therefore when I bench I'm moving the bar + weight twice the distance that they are in order to achieve lock out. Don't let it discourage you, use it as motivation.

Remember this, Chicks dig tall guys:
Being a tall guy, YOU can get stronger...
Short guys Cannot get taller.

[DrInhale101]

Strong ego.

Little guys lift more than you because you are weak. There will always be someone bigger, better, stronger, and faster than you. Learn to deal with it.

^^^ This!!!

[Ka0s]

shorter guys have an easier time putting up more weidht cuse of their short stubby arms

i'm 6'2 and my rom is far beyond that of the manlets

think about it... midgets can rep 225 12 times (personally have seen it). they don't have to go that far.

The best benchers in the world are 6'2-6'3

Your ROM may be larger but you have much more potential to fill out your frame at 6'2 than a 5'8er such as myself does. You could be 300-350lbs at your height without being too fat

[cmurray]

Being 6'4 it's a buzz kill watching my 5'5 and 5'7 lifting partners lift more than me. Range of motion has a ton to do with it though. My arms are a half foot, if not longer, than their arms, therefore when I bench I'm moving the bar + weight twice the distance that they are in order to achieve lock out. Don't let it discourage you, use it as motivation.

Remember this, Chicks dig tall guys:
Being a tall guy, YOU can get stronger...
Short guys Cannot get taller.

good points

keep motivated

[Kraken]

6ft, 230lbs with a 6 pack...that's pretty stacked man. If you can't bench your Body weight for easy reps with these stats, then you are giving us E stats. I have terrible shoulders, and my pressing is by far my weakest movement, and i can bench 230lbs easily, but I don't bench because it kills my shoulders.