how much can you bench press (you know it was coming) [Archive] - Page 2

whoa4

09-14-05, 11:00 AM

Thats the main goal. You want raise the bar above the lower part of your chest and do so straight-up then back down. Its easier done when you bring your elbows in a lil bit, but widen your grip a lil bit as well. Arching the bar as you go up isn't needed. For some people who have trouble with arching I tell them to use a thumbless grip to make SURE they go straight up and down, but it can be dangerous with heavier weights. Make sure you have a spot if you try thumbless. Arching isn't bad, but it just takes more energy and power that can be diverted to your actual lift.

This also works to lower the distance you have to raise the bar (bringing elbows in a lil and widening grip). Your still working your entire chest, even better I might add, but your reducing the space needed for the bar to travel.

But do what Shaolin said and use JUST the bar to find the grip and best suits you. The advice I gave is what helped me and others I know, and are just suggestions.

I noticed last week that I liked using a wider grip (for me anyway) with forearms perpendicular to the ceiling and elbows/upperarms parallell to the floor. More like a mechanical motion/position. I still bring the bar down to my mid/lower chest, but I think I include more shoulders in this position. it's not a real wide grip, more like medium or semi wide.

Big H

09-14-05, 08:51 PM

Sorry for the delay; had some RA bullsh*t to deal with.

http://www.teenbodybuilding.com/anthony14.htm
http://www.bodybuilding.com/fun/criticalbench17.htm
http://www.bodybuilding.com/fun/schultz38.htm
http://www.bodybuilding.com/fun/animalpak7.htm <--- See all the parts
http://www.bodybuilding.com/fun/criticalbench8.htm
http://www.teenbodybuilding.com/ryan2.htm <--- Decent article for plateaus
http://www.bodybuilding.com/fun/schultz50.htm <--- Excellent article for grip
http://www.bodybuilding.com/fun/luis20.htm
http://www.bodybuilding.com/fun/schultz39.htm <--- another good article

Mic Soloist

12-03-05, 01:14 AM

Well put. Deadlifts definitely show how strong you are overall moreso than just bench. You won't hear a lot of people mention them though because like 90% of people don't f*ck with them and they are missing out.

i agree. deadlifts are my fav exercise.

bench: 315
dead: 515
squat: 405

houston911

12-03-05, 01:39 AM

my max is 305-315..i rep in workouts with 225lbs..can hit 225 10-11 times on first set...last set i fail out at 7 reps...

I weigh between 169-172 ( move up and down in this range)..im 5'9"

heres me right now...

http://i5.photobucket.com/albums/y158/Nkredible/aboveu1.jpg

heres me 8 months ago at 162

http://i5.photobucket.com/albums/y158/Nkredible/Before.jpg

how does 7 pounds make that much of a difference?

KnokStaR

12-03-05, 06:47 PM

how does 7 pounds make that much of a difference?

*shrugz*

ud be suprised how much bigger u look by just adding a few pounds of muscle...alot of people think im like 180 when they see me in person...when i tell them im only 170 their like :blink:

update....im now maxing 325 at 170lbs...im damn near maxing twice my bodyweight..im proud of myself :thumbsup:

4north1side2

12-05-05, 12:21 PM

whoa4

12-05-05, 01:11 PM

*shrugz*

ud be suprised how much bigger u look by just adding a few pounds of muscle...alot of people think im like 180 when they see me in person...when i tell them im only 170 their like :blink:

update....im now maxing 325 at 170lbs...im damn near maxing twice my bodyweight..im proud of myself :thumbsup:

I hate you....

j/k, not really. But good job man. I can't get past 295 right now. My sh*t went down and I've been stuck there for a minute. I'm trying to get to 340 by the summer (it was by christmas) and I haven't made ANY fukking progress.

Not to mention I've lost weight (I'm probably at 175-180). I've lost leg strength (I doubt that I can squat over 500 now, and I can no longer rep the entire leg extension machine in my gym) and I've lost speed. My dead's have dropped also, so I'm thinking about saying **** this sh*t and quitting until I can go back and lift at home. I do rep 225 about 10 times also, but I'm trying to get to the point where i rep 275 about 8 times (I got 2 and 1/2 about a month ago), and I'm regressing :sad:

KnokStaR

12-05-05, 08:25 PM

I hate you....

j/k, not really. But good job man. I can't get past 295 right now. My sh*t went down and I've been stuck there for a minute. I'm trying to get to 340 by the summer (it was by christmas) and I haven't made ANY fukking progress.

Not to mention I've lost weight (I'm probably at 175-180). I've lost leg strength (I doubt that I can squat over 500 now, and I can no longer rep the entire leg extension machine in my gym) and I've lost speed. My dead's have dropped also, so I'm thinking about saying **** this sh*t and quitting until I can go back and lift at home. I do rep 225 about 10 times also, but I'm trying to get to the point where i rep 275 about 8 times (I got 2 and 1/2 about a month ago), and I'm regressing :sad:

word thats good..i mean i know when im in the gym i dont see too many people maxing over 265 at your weight...especially if you're not in the gym EVERY day and takin all kinds of supplements...thats real good....i take 1 protein shake a day before bed...

if u get to 275 repping 8 times then props...that big right there...bout how much max is that? I never lifted with anything over 225 as far as normal workout reps of 4 sets...

Mic Soloist

12-06-05, 06:03 AM

whoa4

12-06-05, 09:34 AM

word thats good..i mean i know when im in the gym i dont see too many people maxing over 265 at your weight...especially if you're not in the gym EVERY day and takin all kinds of supplements...thats real good....i take 1 protein shake a day before bed...

if u get to 275 repping 8 times then props...that big right there...bout how much max is that? I never lifted with anything over 225 as far as normal workout reps of 4 sets...

I actually cut back on the shakes (I started running out) so I take one before a workout and one afterwards on lifting days.

i only lift 3 days a week and chest only one of those days. I got 275 up ONE fukking time yesterday and 225 8 times. I was sort of pissed and I felt tired. I'm thinking how the fukk can I regress in less than 2 months?

275 x 8 is a 340 max I believe, maybe more, and thats what I wanted to get to before I get to college. I might get a tryout with FSU in the beginnng of next year, and I have no clue if I'll be ready. i think I will wait on football and try to get into their strength and conditioning program, and once I get to where I want to be I might play football or baseball or fight. I got a homeboy whos sparring with me on some UFC sh*t because he trying to go pro in a few years.

Yo knok, what does your weekly routine look like. I'm not using one at the moment neither.

whoa4

12-06-05, 09:44 AM

i max @ 315 on the bench and i can only get 275 for 3.5 maybe 4. 275 x 8 is REAL BIG w/o a doubt..

id love to hit it 6 times before cutting, but ill be cutting after christmas, so i doubt it happens.

in other news, my deadlift was at 515 and possibly rising, then i hurt my knee and didnt deadlift for over a month. i went in tonight to deadlift... wack

i got 410 x 3, 530 x 0, and 480 x 0. but my grip was messed up on the 480, otherwise i would have got it. no matter how it goes, ive lost strength in that lift. i think i might be able to pull 495 next time, if i go for it before repping anything other than a warmup.

gotta love the constant state of imperfection that is bodybuilding/powerlifting...

Yea, i should be close, if not passed, 315 at this time. It's frustrating, but i don't quit. I just need better equipment to advance, IMO.

I don't even dead anymore, I need to start back. Squats were my thing and that fell off too. I started doing cleans, just repping at 135 until i get used to it. I maxed around 195 in that sh*t my first week of doing it.

ahhhhhsht

12-06-05, 03:25 PM

i think maxin out for one rep is a waste of a day, so ill say that when im doin real good the best i was at like 3 months ago or 4, was 275 for 8. Now like 225 for 6. But thats just first hard week back. I gain fast and lose faster it sucks

KnokStaR

12-06-05, 04:25 PM

I actually cut back on the shakes (I started running out) so I take one before a workout and one afterwards on lifting days.

i only lift 3 days a week and chest only one of those days. I got 275 up ONE fukking time yesterday and 225 8 times. I was sort of pissed and I felt tired. I'm thinking how the fukk can I regress in less than 2 months?

275 x 8 is a 340 max I believe, maybe more, and thats what I wanted to get to before I get to college. I might get a tryout with FSU in the beginnng of next year, and I have no clue if I'll be ready. i think I will wait on football and try to get into their strength and conditioning program, and once I get to where I want to be I might play football or baseball or fight. I got a homeboy whos sparring with me on some UFC sh*t because he trying to go pro in a few years.

Yo knok, what does your weekly routine look like. I'm not using one at the moment neither.

my routine is un-orthodox..lol..but it works..and once i've seen it working i stuck with it and im scared to try anything else lol..

Monday, wednesdays, and fridays are:

4 sets of regular bench press...repping with 225lbs
3 sets of the military press (sitting down) with 55lbs dumbbells
3 sets of shoulder shrugz burning out...55lbs dumbbells
3 sets of seated rows...140lbs weight slot...burning out
drop sets of tricep pulldowns...start at 140 lbs slot...go down 20 lbs each set til i get to 60...all burn outs...no rest between changing resistance
3 sets decline bench situps using 30lbs worth of weight using weight plates....

...i get done with this routine in about a hour and change...i do this same workout monday, wednesdays, and fridays...

Tuesdays and Thursdays (sometimes saturdays):

all dedicated to biceps....i do dropsets of standing dumbells curls...starting off using 45lb dumbells..drop 5lbs every set..no resting in between sets...i stop at 20lbs....this workouts lasts no longer than 10 minutes

.....thats it....lol

Now when somebody first suggested this method to me awhile ago i was like get the fuk outta here..that aint gonna do shyt......but let me tell you...my arms BLEW UP after about a month of doing this...VERY effective..dont be fooled...and before this i was somewhat stuck...before starting it i could curl 45lbs dumbells on each arm about 9 times each...now i can do about 15-16

as far as legs...i dont really stick to em..i just pretty much sneak in leg workouts here and there when i have time...

Mic Soloist

12-07-05, 12:34 AM

if i had to give someone one piece of advice, it would be STAY CONSISTANT. if i take more than 1-2 weeks off a certain lift, i lose hella strength.

it's stunningly homosexual, but that's the way it goes.

i got till christmas to continue this fat bulking, then i cut. i hope to hit 315 with some ease, and on a regular basis, maybe 320.

and id like to deadlift 535. my squats are all messed up right now due to my knee problems... i got a lot of work to do to get my leg back in shape.

whoa4

12-07-05, 08:44 AM

my routine is un-orthodox..lol..but it works..and once i've seen it working i stuck with it and im scared to try anything else lol..

Monday, wednesdays, and fridays are:

4 sets of regular bench press...repping with 225lbs
3 sets of the military press (sitting down) with 55lbs dumbbells
3 sets of shoulder shrugz burning out...55lbs dumbbells
3 sets of seated rows...140lbs weight slot...burning out
drop sets of tricep pulldowns...start at 140 lbs slot...go down 20 lbs each set til i get to 60...all burn outs...no rest between changing resistance
3 sets decline bench situps using 30lbs worth of weight using weight plates....

...i get done with this routine in about a hour and change...i do this same workout monday, wednesdays, and fridays...

Tuesdays and Thursdays (sometimes saturdays):

all dedicated to biceps....i do dropsets of standing dumbells curls...starting off using 45lb dumbells..drop 5lbs every set..no resting in between sets...i stop at 20lbs....this workouts lasts no longer than 10 minutes

.....thats it....lol

Now when somebody first suggested this method to me awhile ago i was like get the fuk outta here..that aint gonna do shyt......but let me tell you...my arms BLEW UP after about a month of doing this...VERY effective..dont be fooled...and before this i was somewhat stuck...before starting it i could curl 45lbs dumbells on each arm about 9 times each...now i can do about 15-16

as far as legs...i dont really stick to em..i just pretty much sneak in leg workouts here and there when i have time...

When you repping with 225 at 4 sets, are you burning out also or are you going up?

You use alot of dumbells, I use the bar of 135 or do hand standing military presses (my bodyweight of 180 against a wall).

So basically you just burn out alot? I might incorporate that into my workouts. I shrug with 95+, going up 5 lbs per set for 4 sets, but I don't burn out. I also do barbell shrugs with up to 365 (I used to anyway). I'll drop it down or do burnouts my last set on everything. I might just fukk around with 225 with benching for awhile, until i get to the point I'm hitting it around 15-20 times.

But see, you do this 2-3 times a week. I never do the same sh*t more than twice a week, but I'll probably start then and see what happens. I do more legs than you do, so I'll probably cut down on one of those days you do chest.

OK, I'm gonna see what happens. I'll start this next monday.

KnokStaR

12-07-05, 03:45 PM

When you repping with 225 at 4 sets, are you burning out also or are you going up?

You use alot of dumbells, I use the bar of 135 or do hand standing military presses (my bodyweight of 180 against a wall).

So basically you just burn out alot? I might incorporate that into my workouts. I shrug with 95+, going up 5 lbs per set for 4 sets, but I don't burn out. I also do barbell shrugs with up to 365 (I used to anyway). I'll drop it down or do burnouts my last set on everything. I might just fukk around with 225 with benching for awhile, until i get to the point I'm hitting it around 15-20 times.

But see, you do this 2-3 times a week. I never do the same sh*t more than twice a week, but I'll probably start then and see what happens. I do more legs than you do, so I'll probably cut down on one of those days you do chest.

OK, I'm gonna see what happens. I'll start this next monday.

yea burning out works out the best from my own experience..its the only way u REALLY push yourself to the limit..thats whats gonna get that muscle growing back faster...i know i used to count how much i do in sets and stick to it and move up "robotically"...but during that time i could prolly do more i would stop anyway just because i've reached that certain number. Do drops sets for biceps and triceps....that works out the best for me..may be the same for u

as far as repping with the 225...right now i just do as many as i can on each set....i dont drop weight plates at all...225 on the bar for the full workout (ofcourse quick warmup before all this..i just warm up with 135 about 15 reps)...i try to push myself on every set...no set reps...but for the past few weeks i've been stuck at 12 first set...i hit 13 first set a couple times..

oh and also...try switching to dumbells on your curls...for a couple weeks...then go back to the bar and see if it improves ya reps...i did this...and dumbells gave me faster gains....that might just be me though.....not sure about military press...never done handstand

whoa4

12-07-05, 05:11 PM

yea burning out works out the best from my own experience..its the only way u REALLY push yourself to the limit..thats whats gonna get that muscle growing back faster...i know i used to count how much i do in sets and stick to it and move up "robotically"...but during that time i could prolly do more i would stop anyway just because i've reached that certain number. Do drops sets for biceps and triceps....that works out the best for me..may be the same for u

as far as repping with the 225...right now i just do as many as i can on each set....i dont drop weight plates at all...225 on the bar for the full workout (ofcourse quick warmup before all this..i just warm up with 135 about 15 reps)...i try to push myself on every set...no set reps...but for the past few weeks i've been stuck at 12 first set...i hit 13 first set a couple times..

oh and also...try switching to dumbells on your curls...for a couple weeks...then go back to the bar and see if it improves ya reps...i did this...and dumbells gave me faster gains....that might just be me though.....not sure about military press...never done handstand

alright knok, I'm gonna do that. I kinda want to run to the gym today, but it's supposed to be my day off today and tomorrow so I got to wait. Me and my homeboy did some decline dumbell bench presses with about 60lbs each hand (basically burning out each set) and I haven't felt a burn like that in a long time, so you may be right. I might still do my robotic routine, still try to max every couple of days, but like burn out with 225's or something now.

yea, I do dumbell curls, hammers, and barbell curls. I didn't do any barbell curls this week though

and I'm gonna try them drop sets and see what happenes. I appreciate the advice

whoa4

12-13-05, 08:44 AM

well, got 225 up about 10 x's yesterday. The one-rep calculator said I should be hitting over/around 300. I could've gotten it up 11 times, but I didn't push myself yet. I'll probably try to get 11 next week.

Only 4 or 5 more until I'm hitting 225 x 15. That should give me a 315+ bench (at 180-185). I know I'll get it soon because I'm going home in a few weeks and I usually get bigger/stronger when going home. On my way to benching 360+ :thumbsup:

RAEKWON201

12-14-05, 03:16 AM

I know, everytime I bench 315lbs after Im done with the 4th I always feel like I could have done more reps. I do it with a spotter as well and he only helps me on the 4th rep really. I can probably do 6-8 reps with 315lbs. For some reason I just stop at 4 reps. Maybe is because Im not a big fan BB pec pressing exercises, I prefer flys, and DB pressing movements.

if he only helps you on the 4th, how can your do 6-8 by yourself?

i give ur props, ur mad burley but for some reason everyone thinks they do this weight, and that weight.that they bench 300 and 350 on the internet like its nothing.i hear it in real life too.people gotta understand that havin your man holding the bar is cheating.even if he aint helping you lift it (which they usually are, big time) you aint doin that ish your dam self.

anyway i bench 225 X 8 by my dam self. i havent maxed in years.pointless

khalid a.k.a Genocide

12-14-05, 01:02 PM

if he only helps you on the 4th, how can your do 6-8 by yourself?

i give ur props, ur mad burley but for some reason everyone thinks they do this weight, and that weight.that they bench 300 and 350 on the internet like its nothing.i hear it in real life too.people gotta understand that havin your man holding the bar is cheating.even if he aint helping you lift it (which they usually are, big time) you aint doin that ish your dam self.

anyway i bench 225 X 8 by my dam self. i havent maxed in years.pointless

I meant 6 reps with a spotter. but I understand your point though. I usually workout alone and rarely max out. There's weeks that I'll go extremely heavy(2-3 reps range) but only for deadlifts, squats, and (BB and DB)shrugs. On the regular, I just tend to stick to 6-12 rep range, which is ideal for muscle growth.

khalid a.k.a Genocide

12-14-05, 01:10 PM

my routine is un-orthodox..lol..but it works..and once i've seen it working i stuck with it and im scared to try anything else lol..

Monday, wednesdays, and fridays are:

4 sets of regular bench press...repping with 225lbs
3 sets of the military press (sitting down) with 55lbs dumbbells
3 sets of shoulder shrugz burning out...55lbs dumbbells
3 sets of seated rows...140lbs weight slot...burning out
drop sets of tricep pulldowns...start at 140 lbs slot...go down 20 lbs each set til i get to 60...all burn outs...no rest between changing resistance
3 sets decline bench situps using 30lbs worth of weight using weight plates....

...i get done with this routine in about a hour and change...i do this same workout monday, wednesdays, and fridays...

Tuesdays and Thursdays (sometimes saturdays):

all dedicated to biceps....i do dropsets of standing dumbells curls...starting off using 45lb dumbells..drop 5lbs every set..no resting in between sets...i stop at 20lbs....this workouts lasts no longer than 10 minutes

.....thats it....lol

Now when somebody first suggested this method to me awhile ago i was like get the fuk outta here..that aint gonna do shyt......but let me tell you...my arms BLEW UP after about a month of doing this...VERY effective..dont be fooled...and before this i was somewhat stuck...before starting it i could curl 45lbs dumbells on each arm about 9 times each...now i can do about 15-16

as far as legs...i dont really stick to em..i just pretty much sneak in leg workouts here and there when i have time...

Just a few observations:

I think you would see more strength gains as well as muscle gains if you did deadlifts and squats more often. deads and squats really strengthen your core(not to mention legs, and lower back) real good to the point that its uncivilized for an ironhead not to do them.

Also seems like you are overtaining your biceps a bit. my biceps grew pretty nicely with just training them once a week.

KnokStaR

12-14-05, 08:25 PM

Just a few observations:

I think you would see more strength gains as well as muscle gains if you did deadlifts and squats more often. deads and squats really strengthen your core(not to mention legs, and lower back) real good to the point that its uncivilized for an ironhead not to do them.

Also seems like you are overtaining your biceps a bit. my biceps grew pretty nicely with just training them once a week.

i hear you..but i think its different for everybody..cuz i've tried MANY things...basically over the 3 or 4 years i've been lifting off and on...i was experimenting on different things...and seein my results....seeing what works best for me...and i've came to this workout....

U could say im overtraining my biceps...its does seem like it..but hey...my arms have blew up since doing this...and i dont feel like im pulling or injuring anything....so its like...impossible for me to stop lol..it works well for me :unsure:

as far as squats and deadlifts..i dont do those period..i've seen too many injuries with those excersizes and i just stay away from them..thats just me.....i think i can get to other muscles groups with other things....and i know those are excersizes that work alot of muscle groups at the same time..but i rather do it the "other" way...

Only thing i honestly feel i could work out is my thigh/upper leg game..i simply slack off on the leg press machines....i can only do so much with the time i have and im more concernced with my upperbody and calves.....maybe one day....

...and workings your arms once a week...i have no idea how u see big gains in arms doing that....i tried that...and i lost reps every other week....and i KILL my arms on workouts....that just doesnt work for me...i wish i could do them once a week and see progress actually :sad: ...but the 2 day a week drop sets does wonders for me...

RAEKWON201

12-14-05, 11:15 PM

I meant 6 reps with a spotter. but I understand your point though. I usually workout alone and rarely max out. There's weeks that I'll go extremely heavy(2-3 reps range) but only for deadlifts, squats, and (BB and DB)shrugs. On the regular, I just tend to stick to 6-12 rep range, which is ideal for muscle growth.

yeah word i usually always workout alone too.when im workin with my boy i dont let him spot me, its just something i got used too, i decided one day that a spotter is dumb.im smart enough to know what i can and cant do.my boy does the same as me now and doesnt use a spot even when were training together.if someone comes over and trys to spot me i get mad distraught.anyway, i usually do 6-12 too.and only get real low on reps with deads.

khalid a.k.a Genocide

12-15-05, 01:13 PM

i hear you..but i think its different for everybody..cuz i've tried MANY things...basically over the 3 or 4 years i've been lifting off and on...i was experimenting on different things...and seein my results....seeing what works best for me...and i've came to this workout....

U could say im overtraining my biceps...its does seem like it..but hey...my arms have blew up since doing this...and i dont feel like im pulling or injuring anything....so its like...impossible for me to stop lol..it works well for me :unsure:

as far as squats and deadlifts..i dont do those period..i've seen too many injuries with those excersizes and i just stay away from them..thats just me.....i think i can get to other muscles groups with other things....and i know those are excersizes that work alot of muscle groups at the same time..but i rather do it the "other" way...

Only thing i honestly feel i could work out is my thigh/upper leg game..i simply slack off on the leg press machines....i can only do so much with the time i have and im more concernced with my upperbody and calves.....maybe one day....

...and workings your arms once a week...i have no idea how u see big gains in arms doing that....i tried that...and i lost reps every other week....and i KILL my arms on workouts....that just doesnt work for me...i wish i could do them once a week and see progress actually :sad: ...but the 2 day a week drop sets does wonders for me...

I see your point. Im glad you found a method that has given you solid gains, and thats always what we all want.

keep poundin' that iron!!!! (and keep eating big too)

DEAD

12-27-05, 07:15 PM

subs

IJ_Rizzo

12-27-05, 07:56 PM

I dont do barbell bench. I can bench 95 pound dumbbells.

khalid a.k.a Genocide

12-27-05, 08:43 PM

I dont do barbell bench. I can bench 95 pound dumbbells.

I go back and forth between BB and DBs for bench(flat bench, incline and decline). That way Im stimulating my pecs from different angles even more so then if I was just doing DBs(or just BB). more stimulation=more muscle growth. Off course there are other factors to consider as well such as rep range, amount of weight you're pushing and etc.

keep pumpin' that iron!!!!!!!!!!!!!!!!!!!!

Cool The Kid

12-30-05, 02:47 PM

khalid a.k.a Genocide

12-30-05, 05:17 PM

Damn yall niccas is crazy...

Anyways, I'm 5' 10", 170#...two years ago when I was serious I could bench 180 or so, maybe 200 max. NOW though I'm happy benching 135#. I took 2 years off cause I was gettin *****...but I'mma get back into it.

Benching is a waste anyway, it's more of a gauge than an actual excersize. It's better to isolate each muscle IMO...works better for me...

Benching is essential for chest growth though, there's no other way around it. I incorporate DB flys, cable crossovers, and machines to accentuate and stimutale more growth. But (BB and DB)bench press(flat bench, incline bench, and decline) is important for chest development.

I am also not a big fan of bench press as measure of strength. I prefer deadlift and squats, those are the bread and butter of harcore strength!!!!!!!!!! :afro: