Can only press 135 at 160lbs?

[mccooey]

So I'm a male 5'8", 162lbs and 17 percent bodyfat and can only bench 135 for 6. I've been lifting for a year using only machines and I've put on decent size but I just started benching two weeks ago and only hit 155 for 3. Why am I so weak? What should I do to improve? Thanks. It's embarrassing lol. I even failed on the 7th rep at 135 and had to do the roll of shame. I work out at like 5am when nobody is at the gym because it's just to freaking embarrassing.

[sloppyfro]

So I'm a male 5'8", 162lbs and 17 percent bodyfat and can only bench 135 for 6. I've been lifting for a year using only machines and I've put on decent size but I just started benching two weeks ago and only hit 155 for 3. Why am I so weak? What should I do to improve? Thanks. It's embarrassing lol. I even failed on the 7th rep at 135 and had to do the roll of shame. I work out at like 5am when nobody is at the gym because it's just to freaking embarrassing.

What's your routine? Do you do a lot of compound lifts?
Most machines are actually pretty terrible for building strength

[mccooey]

As of now on chest/tri day I do:

Incline Press
Close Grip Bench
Tricep Pushdown
Incline Fly Machine
Hammer Press Machine
Some other tricep exercise.

All exercises are usually 3 sets of low reps. 5-8 reps not including warm ups

[sloppyfro]

As of now on chest/tri day I do:

Incline Press
Close Grip Bench
Tricep Pushdown
Incline Fly Machine
Hammer Press Machine
Some other tricep exercise.

All exercises are usually 3 sets of low reps. 5-8 reps not including warm ups

Sounds like you're a beginner and you made up your own routine. You're weak cause you're basically just ****ing around in the gym (no disrespect). What you can do to improve is do some research and find a reputable strength program.

[mccooey]

Sounds like you're a beginner and you made up your own routine. You're weak cause you're basically just ****ing around in the gym (no disrespect). What you can do to improve is do some research and find a reputable strength program.

What about Jonnie Canditos linear program?

[9863]

don't stress, all in good time.
I started in feb this year only being able to do 60kg for 5 reps (weak as ****), now I'm doing 100kg for 5 reps, you'll get there just stay consistant.

this is what I started doing when I got back into it.

DAY 1:
CHEST
Bench Press
Incline Bench Press
Chest Dips


TRICEPS
Tricep Cable Press Down
Narrow grip bench press

SHOULDERS
Military Press
lateral raise
Reverse fly on pec dec

ABDOMINALS
Twisting Crunch
Reverse Crunch

DAY 2:
LEGS

Squats
Lunges
Leg extension
Leg Curls

CALVES
Standing Calf Raise

DAY 3:
BACK
Wide Grip Chin Up
Close Grip Chin Up
Bent Over Row
T-Bar Row
Deadlift

TRAPEZIUS
Heavy dumbbell shrugs

BICEPS
Barbell Curl
Incline hammer Curl

FOREARMS
Wrist Curls
Reverse Wrist Curls

ABDOMINALS
Twisting Crunch
Reverse Crunch

[AdrianPerry]

If you only started benching 2 weeks ago, that probably explains why you can't bench very much....

You could go to the gym for 10 years but if you only ever do cardio and non-strength focused lifting, you'll still only be benching low numbers.

Start benching from now on, get a proper routine and start tracking your progress from today. 135 will be your starting point.

[sloppyfro]

What about Jonnie Canditos linear program?

I've heard some good stuff about it (I was actually thinking of trying it too).
I assume your current routine is a bodybuilding split where you train certain muscle groups every day. That type of routine isn't all that conducive to strength and size when starting out.
So yeah, what I mean to say is it's a good idea to switch over to his program.

[chicagojosh]

As of now on chest/tri day I do:

Incline Press
Close Grip Bench
Tricep Pushdown
Incline Fly Machine
Hammer Press Machine
Some other tricep exercise.

All exercises are usually 3 sets of low reps. 5-8 reps not including warm ups

do you do them in this order? kill your chest before doing any of your tricep exercises

[mccooey]

do you do them in this order? kill your chest before doing any of your tricep exercises

Yes I do. Okay so all chest first?

[chicagojosh]

Yes I do. Okay so all chest first?

Hey bud, yep you want to hit major muscles before the small ones. so if you're doing chest/tri , back/bicep splits get all your chest in before tricep and all your back work done before focusing on bicep.

if your triceps have already been hit, it will no doubt limit how much you can move on your chest exercises (presses, not really flyes)

[mccooey]

Hey bud, yep you want to hit major muscles before the small ones. so if you're doing chest/tri , back/bicep splits get all your chest in before tricep and all your back work done before focusing on bicep.

if your triceps have already been hit, it will no doubt limit how much you can move on your chest exercises (presses, not really flyes)

Okay thanks! How long have you been lifting for? Your size is pretty much my goal.

[Mrpb]

I assume your current routine is a bodybuilding split where you train certain muscle groups every day. That type of routine isn't all that conducive to strength and size when starting out.

This. See here: http://forum.bodybuilding.com/showth...hp?t=157107323

[chicagojosh]

Okay thanks! How long have you been lifting for? Your size is pretty much my goal.

that's a shaking answer haha. on and off since high school, but my nutrition bad and drank like a fish in h.s. and college into a couple years after college. so although I've been a half-ass lifter since 18, I've had about 2-3 years of strict /dedicated lifting and calorie/macro counting. wish I would have known in h.s. what I know now!