I can't say I can do more than 150lb...
granted I've only been lifting "seriously" for little over 2years.. but its still pathetic however u look at it..
And when I did bench 150x5 it was with horrible form (wasn't touching my chest).. I read Starting Strength and fixed up my form and went down to 100lbx5x3 and now I'm actually up to 135lbx5 with good form.. But my strength gains seem to be getting stuck again and probably won't be able to progress on that work out for long..
Any ideas on what's wrong? I know even an untrained male at 200lb can put up 135lb bench.. i figure there's something pretty screwed up with me..
|
-
02-02-2010, 10:16 AM #1
- Join Date: Aug 2006
- Location: Philadelphia, Pennsylvania, United States
- Age: 39
- Posts: 10,360
- Rep Power: 0
Even after 4+ years of BenchPressing
-
02-02-2010, 10:16 AM #2
-
02-02-2010, 10:23 AM #3
- Join Date: Aug 2006
- Location: Philadelphia, Pennsylvania, United States
- Age: 39
- Posts: 10,360
- Rep Power: 0
well i'm not exactly indian but close enough.. And I do hear you.. Gym back home where I first started out had a grand total of 4 45lb plates.. lol!
But back here even brown ppl put up pretty decent numbers.. One of the strongest guys i knw personally is from my country (although he's been training forever and is a rugby player so that probably doesnt count)
-
02-02-2010, 10:27 AM #4
What about your diet? That can play significantly into strength gains as well as muscle gains. Carbohydrates are a good source of fuel for your muscle to lift heavier, so make sure you get a slow digesting carb and protein before you hit the weights, followed by a fast digesting carb and protein. Also, if bench is the only chest workout you're doing, then I'm not surprised you're not gaining strength. Vary your chest routine, keep the triceps strong and look at gaining overall strength as opposed to just one area. It will significantly improve your strength during the bench.
Bodybuilding is not weight and repetitions; it’s resistance and absolute muscle failure. It’s not quantitative; it’s qualitative. It’s more mental than physical. It’s more control than rage. It’s the realization that you can always get bigger. ~ bodybuilding
-
-
02-02-2010, 10:30 AM #5
Check your diet, make sure you're getting enough cals, although you can still make strength just not size gains on a caloric deficit, so it's prolly not that.
Check the rest you get, how much do you sleep at night? How many days a week do you lift, etc
Make sure you're forcing progress...like every week you bench add at least 5 lbs OR an extra rep or 2 even if it has to be forced reps with a spotter
-
02-02-2010, 10:38 AM #6
- Join Date: Jan 2010
- Location: shropshire, england, United Kingdom (Great Britain)
- Age: 39
- Posts: 1,839
- Rep Power: 3141
i have trouble benching over a 100kg's, some of us just are'nt built to be benchers.
forget about the numbers and just concentrate on feeling the muscle, read a few articles on visualisation aswell. it is very important to beleive you can lift the weight. if you do not think you can press more than 160lbs then you will automatically accept failure.Natural Physique Ascossiation South East Britain lightweight champion
2010
NPA Mike Williams Classic 3rd place Novice and Best First timer of tournament
NPA National Finals 5th place Novice
2011
NPA Midlands Lightweight 2nd - best poser award
NPA South East Lightweight Champion
UKDFBA (british INBF arm) Bantams 4th
NPA Mike Williams Classic Lightweight 2nd
Natural Physique Assocciation British Finals - 5th
http://www.unleashedbeasts.com/beasts/david-briggs-talks-to-us/
-
02-02-2010, 10:38 AM #7
- Join Date: Apr 2006
- Location: Illinois, United States
- Age: 35
- Posts: 5,585
- Rep Power: 4895
As those two said diet and patience. It isn't going to happen overnight. Also make sure your training program is balanced (ie you train everything) and at this point in your training career everything should be trained evenly as I highly doubt you have any serious deficiencies or anything yet.
livin'
-
02-02-2010, 10:51 AM #8
you gotta do more than just flat bench do different chest exercises... and get protein right after working out...a couple years ago i used to be one of those people that would go into the gym with a set number of reps,weight,sets i was going to do and just do that many...like DAVEBRIGGS said you've gotta feel it while your working out and when you leave the gym... if you cant tell that you just worked out when you walk out of the gym your probably doing something wrong...
-
-
02-02-2010, 10:59 AM #9
- Join Date: Jan 2010
- Location: Monroe, North Carolina, United States
- Age: 36
- Posts: 277
- Rep Power: 210
take a week off, and do what everyone else above me said.
"Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place and I don't care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard ya hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how winning is done!"
-Rocky Balboa
-
02-02-2010, 11:06 AM #10
- Join Date: Mar 2008
- Location: Illinois, United States
- Age: 34
- Posts: 7,837
- Rep Power: 26750
Like others have said, carbs are very important. If you goal is to become stronger you should have a clean balanced meal before working out (not immediately before) and be sure to be hydrated.
This does not mean stuff down a big meal and 2 glasses of water 30 min before lifting.
Aside from that, a 5x5 routine should get the job done.
-
02-02-2010, 11:13 AM #11
-
02-02-2010, 11:20 AM #12
-
-
02-02-2010, 11:21 AM #13
-
02-02-2010, 11:24 AM #14
-
02-02-2010, 11:30 AM #15
-
02-02-2010, 11:50 AM #16
-
-
02-02-2010, 12:59 PM #17
-
02-02-2010, 01:12 PM #18
-
02-02-2010, 01:17 PM #19
- Join Date: Jun 2007
- Location: New York, United States
- Posts: 6,196
- Rep Power: 14833
i give you credit on going back to the drawing board, reading ss, and getting your form down.
but where to go from here? i suppose you could be one of those that ss is not appropriate for...maybe your recovery abilities are lax.
if i were you, once you stall on ss, i would do one of two things. instead of sets of 5, maybe try sets of 3. and see if that doesn't permit you to keep adding weight. or, option two, would be to try madcow. it will provide a "ramping" scheme as opposed to sets across, and perhaps that is an issue. and, it would provide a bit extra recovery.
anyway, i'd try one of the two, and see how it goes.
-
02-02-2010, 01:52 PM #20
-
-
02-02-2010, 02:47 PM #21
-
02-02-2010, 03:43 PM #22
-
02-02-2010, 05:36 PM #23
- Join Date: Jun 2008
- Location: Tampa, Florida, United States
- Age: 33
- Posts: 554
- Rep Power: 228
"maybe you just dont know how to f****** bench" DAVE TATE. search up dave tate bench on youtube, WATCH IT DOIT. have some1 that knows what they are doing come watch your form and i guarantee you youll move up 10lbs the first session.
best gym lifts best competition lifts
squat 405 390
bench 265 240
deadlift 475 475
-
02-02-2010, 07:54 PM #24
I really don't mean to insult you but after 4 years of training you've yet to break the 200 lb mark? More power to you and continuing to work out, most people would have threw the towel in ages ago.
Toronto is Bake crew
Raptors-Jays-Leafs-Bills. Best 2/10 sport teams crew.
Herniated Dick crew
Mike Tyson admirer crew
Homeboy Leroy crew
-
-
02-02-2010, 08:05 PM #25
-
02-02-2010, 08:09 PM #26
-
02-02-2010, 09:29 PM #27
-
02-02-2010, 09:37 PM #28
-
-
02-03-2010, 07:08 PM #29
- Join Date: Aug 2006
- Location: Philadelphia, Pennsylvania, United States
- Age: 39
- Posts: 10,360
- Rep Power: 0
Thanks for all the replies guys.. Looks like the #1 suggestion is getting in more calories + protein.. although i'm pretty sure im getting 3000cal + 200g of proteins per day..
looks solid brah.. I'll check it out.. (i think i've seen other vids of this guy before)
Bit different with brown ppl brah.. personally I don't know of any brown kid who can put up more than 200lb (srs) except one guy.
In that context 135lb bench with solid form is not so bad.. of course it could be much better..
lol when I first started I couldn't even bench the fukin 45lb BAR for 10reps x 3.. Completely serious!
I'm much better with lower body lifts like squats, deadlifts ect..
-
02-03-2010, 08:19 PM #30
No offense, but that's the wrost excuse I've ever heard. I'm not trying to be politically correct, but why would it be different with brown people? I understand that genetics play a huge role in bodybuilding and powerlifting, but I know a lot of white people that struggle to progress in certain lifts, but they don't blame their skin color.
Besides, not to get completely off topic, but Indians have Aryan blood too (serious). That's why Sanskrit is an Indo-European language.cjj2k in a pm to me:
"**** you pussy, you and ape can eat **** "
Similar Threads
-
I'm so weak - even after a couple years (Advice Needed)
By -----------Tobi in forum ExercisesReplies: 5Last Post: 10-31-2008, 04:07 PM -
soreness ,even after years of lifting?
By freeweight in forum SupplementsReplies: 18Last Post: 10-30-2007, 05:35 AM -
no idea where to start with diet, even after 4 years
By blueadept33 in forum NutritionReplies: 2Last Post: 01-22-2007, 07:13 PM -
Are you supposed to consume simple sugars even after leg workouts?
By Mike123456 in forum NutritionReplies: 1Last Post: 07-18-2002, 06:09 PM
Bookmarks