bench press vs close grip bench press

[arb15_00]

is it weird that i can put up more weight while doing a close grip bench compared to a normal bench press? its only a 10 pound difference but i struggle to much if i add more weight to my bench.

also, i bench 205 on a 5x5 routine and i can get in all 25 reps, but i have a hell of a time putting up 225 once. what am i doing wrong? am i just being a pussy about it or what?

[mikevall]

is it weird that i can put up more weight while doing a close grip bench compared to a normal bench press? its only a 10 pound difference but i struggle to much if i add more weight to my bench.

also, i bench 205 on a 5x5 routine and i can get in all 25 reps, but i have a hell of a time putting up 225 once. what am i doing wrong? am i just being a pussy about it or what?

a little i guess, my workout partner has 18 inch arms and his triceps are friggin huge, and he says its relatively easy to do close grip bench than normal bench I guess its just a tricep thing...

as for 225, how often do you do 5x5 for bench... maybe try switching it up to a pryamid scheme, or light week/ heavy week. U should be really trying to switch it up alot. For me I do Light week, heavy week, light week with 1 pryamid bench (15,14,13...1), heavy week with maxing and negatives. Keeps muscle confusion id say. Also wats ur chest routine look like?

[chazzy1864]

you aren't doing 25 reps in a row.

[mikevall]

you aren't doing 25 reps in a row.

dude, he does 205 5x5 scheme 5x5 = 25 he said he can do the whole 25 reps...

[demike]

What is your routine for chest? Routine for triceps? Are your triceps a strong point for you? Is your form correct?

Maybe try to do a pyramid scheme, if you do 5 sets of 205x5 one would think you should be able to do 225x1 fresh.

[Jrahe42]

close grip is more triceps so your triceps are stronger if you cg more than you bench press. is 205 five times your max for 205? if so it kinda makes sense cause you should only be able to do 220-230 for one

[mikevall]

What is your routine for chest? Routine for triceps? Are your triceps a strong point for you? Is your form correct?

Maybe try to do a pyramid scheme, if you do 5 sets of 205x5 one would think you should be able to do 225x1 fresh.

this is like wat i said lol

[arb15_00]

no, not doing all 25 reps in a row. will do 5 reps, take a 1-2 min break and then do 5 more. normally when i can complete all the reps i will add 5 pounds next time i do that exercise. problem is, when in put 210 on the bar it doesn't feel "right". Chest routine looks like this

machine chest fly: 10 sets, 55 total reps, set one is 1 rep, set 2 is 2 reps, all the way to set 10 for 10 reps with quick 10 second breaks between sets

bench press: same as machine fly or 5x5 with heavy weights

incline bench press: same as machine fly or 5x5 with heavy weights

standing high cable crossover: same as machine fly

[chazzy1864]

dude, he does 205 5x5 scheme 5x5 = 25 he said he can do the whole 25 reps...

Holy crap, you know 3rd grade level math.


I betcha I could do a 95% 1RM x 5 singles. Yet I won't say I can do all five reps, why can't I do 130% of my 1RM?!?


According to the handy dandy rep calculators:

205x5 = 231x1.

I wonder why he can barley do 225 for 1 rep. It is 98% of his 1RM.

So what, that he can do 5x5 with it? How long is his rest periods?

[TheProgressiveOne]

no, not doing all 25 reps in a row. will do 5 reps, take a 1-2 min break and then do 5 more. normally when i can complete all the reps i will add 5 pounds next time i do that exercise. problem is, when in put 210 on the bar it doesn't feel "right". Chest routine looks like this

machine chest fly: 10 sets, 55 total reps, set one is 1 rep, set 2 is 2 reps, all the way to set 10 for 10 reps with quick 10 second breaks between sets

bench press: same as machine fly or 5x5 with heavy weights

incline bench press: same as machine fly or 5x5 with heavy weights

standing high cable crossover: same as machine fly

Might just be me, but that seems like a **** load of volume..How long does that take you to do?

[demike]

this is like wat i said lol

Not really.

You talked about muscle confusion and switching things up a lot. I DO NOT agree with that.

[arb15_00]

45 min for actual lifting, not including warm ups. sometimes its shorter or maybe a little longer, kind of depends on how i feel when i work out.

[mikevall]

no, not doing all 25 reps in a row. will do 5 reps, take a 1-2 min break and then do 5 more. normally when i can complete all the reps i will add 5 pounds next time i do that exercise. problem is, when in put 210 on the bar it doesn't feel "right". Chest routine looks like this

machine chest fly: 10 sets, 55 total reps, set one is 1 rep, set 2 is 2 reps, all the way to set 10 for 10 reps with quick 10 second breaks between sets

bench press: same as machine fly or 5x5 with heavy weights

incline bench press: same as machine fly or 5x5 with heavy weights

standing high cable crossover: same as machine fly

Why dont u try doing a light week, with just high reps? im assuming u always do 5x5

Holy crap, you know 3rd grade level math.


I betcha I could do a 95% 1RM x 5 singles. Yet I won't say I can do all five reps, why can't I do 130% of my 1RM?!?


According to the handy dandy rep calculators:

205x5 = 231x1.

I wonder why he can barley do 225 for 1 rep. It is 98% of his 1RM.

So what, that he can do 5x5 with it? How long is his rest periods?

Your just mad cuz you suck balls lol

Might just be me, but that seems like a **** load of volume..How long does that take you to do?

I dont think its that much... kinda excessive on the 10 sets of machine flies tho

[mikevall]

Not really.

You talked about muscle confusion and switching things up a lot. I DO NOT agree with that.

how do u not agree with that?? Muscle confusion = muscles dont adapt = stronger/bigger

[arb15_00]

when i do 5x5 on bench, i will do lightweight on incline. the week after i switch it, 5x5 on incline, lightweight on bench. just started doing high volume 2 weeks ago and i kind of like it. after i do a high volume it actually feels like i worked out where as a 5x5 doesn't give the pump that i like

[mikevall]

when i do 5x5 on bench, i will do lightweight on incline. the week after i switch it, 5x5 on incline, lightweight on bench. just started doing high volume 2 weeks ago and i kind of like it. after i do a high volume it actually feels like i worked out where as a 5x5 doesn't give the pump that i like

how many times u get 205? I think it might just be a mental thing. It took me along time to get 225 when i was already repping 205 like you. Just keep working hard and you will eventually get it.

[arb15_00]

it just seems like if i can get 205 up 25 times, i should be able to do more then 225 max. also with the pyramid, do you start with light weight and high reps and work down to heavy weight with low reps?

[chazzy1864]

Your just mad cuz you suck balls lol

I would I be mad for doing something I love?

how do u not agree with that?? Muscle confusion = muscles dont adapt = stronger/bigger

Because, just like most of your lifting knowledge, it is misinformed, misconstrued, and misapplied.

[mikevall]

it just seems like if i can get 205 up 25 times, i should be able to do more then 225 max. also with the pyramid, do you start with light weight and high reps and work down to heavy weight with low reps?

yea i think its just a mental barrier dude, just get pumped or somthing, drink a monster lol.

Yea i do the pryamid once a month, wat ive been doing is like 15,14,13...1
if u complete it its like 120 reps.

so start off really low but it eventualy builds up. Today i started at 135 for 15... failed at 245 i was supposed to do 4 but i only did 3. but last month i did this i failed at 215 so its been working for me lol.

If you do try this, you shouldnt be able to finish it, if you did you should increase the weight.

[demike]

how do u not agree with that?? Muscle confusion = muscles dont adapt = stronger/bigger

I don't believe you need to switch up all your exercises or routines every other week, 3 or 4 weeks. I change up routines for not getting bored, not to "shock" my muscles or anything else.

If I get adequate food, rest, and lift hard I will grow. I have been doing the same routine going on 7 weeks now, still progressing in weight or reps, so for me, I don't need to keep switching things up like you suggested.

You can believe what you want, not trying to change your mind. Just saying what I feel.

Lets get back on topic for the OP.

[mikevall]

I would I be mad for doing something I love?


Because, just like most of your lifting knowledge, it is misinformed, misconstrued, and misapplied.

okay... ive asked various guys on here that are 3x as strong as you, and their advice works for me and helps me break platues... also ive been on a steady increase for my bench max... I guess if i only add 5-10 pounds a week on my bench im misinformed, my knowledge sucks and im not doing anything right... PS ur stats suck my anus

[zildjian_4]

pretty simple...youve probably been training in the higher volume/rep range.. take bodybuilders vs powerlifers for example...

lets say ronnie can do 495 for 10, but a powerlifter can only get it for 6, ronnie cant get 585, but the powerlifter can get a single out of it.. its all about the reps volume

[arb15_00]

do you increase the weight 5 pounds every set while doing the pyramid?

[mikevall]

I don't believe you need to switch up all your exercises or routines every other week, 3 or 4 weeks. I change up routines for not getting bored, not to "shock" my muscles or anything else.

If I get adequate food, rest, and lift hard I will grow. I have been doing the same routine going on 7 weeks now, still progressing in weight or reps, so for me, I don't need to keep switching things up like you suggested.

You can believe what you want, not trying to change your mind. Just saying what I feel.

Lets get back on topic for the OP.

thats not what i was saying dude. i meant like with the reps/sets i usualy stick to the same exercises for along ass time i just change the reps/sets like look this is wat i do and wat i meant by muscle confusion...

Week 1 Light 12-15 rep range, Week 2 Heavy 3-8 rep range, Week 3 Light 12-15 rep range with 1 pryamid bench scheme 15,14,13..1, Week 3 Heavy 3-8 rep range, maxing out core lifts, doing negatives on last set....

I keep the same exercises, I just do this, this is wat i meant by muscle confusion.

[mikevall]

do you increase the weight 5 pounds every set while doing the pyramid?

yea thats wat i do. For you id probly say start at 95..

so

95 x15, 105 x14..etc, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205 ...i guess tahts acutaly too much cuz u cant get 225, but thats just an outline so go lighter... but you can try it starting at 95, you will obviously not complete the whole pryamid but you should get better at it each month.

[demike]

thats not what i was saying dude. i meant like with the reps/sets i usualy stick to the same exercises for along ass time i just change the reps/sets like look this is wat i do and wat i meant by muscle confusion...

Week 1 Light 12-15 rep range, Week 2 Heavy 3-8 rep range, Week 3 Light 12-15 rep range with 1 pryamid bench scheme 15,14,13..1, Week 3 Heavy 3-8 rep range, maxing out core lifts, doing negatives on last set....

I keep the same exercises, I just do this, this is wat i meant by muscle confusion.

Fair enough. Your original post seemed quite different than your explanation. Whenever I see "muscle confusion" it usually means how I thought you meant it.

Changing up rep ranges in EACH workout has been beneficial to me, just FYI. If maxing out every 3rd week is working for you thats cool, IMO I would not do it quite so often but thats just me. Maxing takes quite a bit out of you.

Either way, if it is working for YOU, that is all that matters in this sport. Good luck.

[chazzy1864]

okay... ive asked various guys on here that are 3x as strong as you, and their advice works for me and helps me break platues... also ive been on a steady increase for my bench max... I guess if i only add 5-10 pounds a week on my bench im misinformed, my knowledge sucks and im not doing anything right... PS ur stats suck my anus

Glad to hear my dong isn't the only thing with sexual prowress.

3x as strong? really? I mean I know I'm not real strong. I'm a skinny guy, with a bad frame for lifting. But 3x as strong, that is world record holding weights. We have a fair amount of PL champs on this board? Or was that merely a figure of speech?

At 18, I'm guessing you haven't been regularly lifting for a long time. 5-10 pounds a week will slow. But it is still good progress.

I never insulted your lifts, or your progress. I merely pointed out an observation, on your (perceived) lack of knowledge, based on many of your posts on the boards.

You state the usual absolute garbage that every other newb does, becuase it helped you bust through a plateau you had in your newbie gains.

For the record, going by body weight to strength # standards, the only lift you really outdo me in, is squat. Which no telling how low you actually go. My squat is only 1.75x my BW, where yours is nearly 2. Yet, your DL sucks pretty bad, at 2x your BW, where my weakling ass has a 2.5x BW dead. Our bench strength is about the same. So....cheers mate.

[arb15_00]

thanks for the help everyone, i will add in some pyramids and maybe some drop sets and see where it takes me.

[mikevall]

Fair enough. Your original post seemed quite different than your explanation. Whenever I see "muscle confusion" it usually means how I thought you meant it.

Changing up rep ranges in EACH workout has been beneficial to me, just FYI. If maxing out every 3rd week is working for you thats cool, IMO I would not do it quite so often but thats just me. Maxing takes quite a bit out of you.

Either way, if it is working for YOU, that is all that matters in this sport. Good luck.

I dont think maxing out 3 times a week is bad... some ppl do it every week i think thats too much, once a month is fine for me, anyways i was told to do it that way.

Glad to hear my dong isn't the only thing with sexual prowress.

3x as strong? really? I mean I know I'm not real strong. I'm a skinny guy, with a bad frame for lifting. But 3x as strong, that is world record holding weights. We have a fair amount of PL champs on this board? Or was that merely a figure of speech?

At 18, I'm guessing you haven't been regularly lifting for a long time. 5-10 pounds a week will slow. But it is still good progress.

I never insulted your lifts, or your progress. I merely pointed out an observation, on your (perceived) lack of knowledge, based on many of your posts on the boards.

You state the usual absolute garbage that every other newb does, becuase it helped you bust through a plateau you had in your newbie gains.

For the record, going by body weight to strength # standards, the only lift you really outdo me in, is squat. Which no telling how low you actually go. My squat is only 1.75x my BW, where yours is nearly 2. Yet, your DL sucks pretty bad, at 2x your BW, where my weakling ass has a 2.5x BW dead. Our bench strength is about the same. So....cheers mate.

im kinda getting offended, you dont really know me, ive been lifting for a solid 2 years, but the first year was ****, this year im actually doing stuff right with my routine.

Sorry if I dont have as much knowledge as you for body building? What i do know is ive had my share of bad routines with long platueas, now that im doing somthing right that I know is right from many other critics or ppl that give me advice, I thought on sharing my benefits with others lol like tell me if what i was saying to this guy is bad, wat i said wrong, or if it just wont work, if not stop being a douche bag lol.

As for lifts lets see, my squat aint ****, I dont max on it anymore i got 385 1 year ago at school which all max's are watched to parrellel by my football coach, I do squats once a week always go parrallel or as low as i can go ( touching my knees) and again i got my deadlift 405 2 years ago lol I never deadlift at all, last year Since i dont deadlift that much and my form sucks I was lifting 425 and then my lower back popped so ive stayed away from deadlift... even then its easy to get up and kudos for you that u actualy work deads... And our bench can be the same in comparison to our body weights.. mine is more impressive. And i plan to get 315 next week.. Cheeers queer lol

[mikevall]

Your 24, 173 body weight and u bench 246? I guess thats just an estimate or how much do you actualy bench. Or me 18, at 200 body weight, benching 300 gonna try 315. U suck

And i do lift regularly... thanks for judging tho, 5 days a week 2 horus a day buddy.