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Group: General Fitness & Exercise

BENCH NOT GOIN UP

zared Posts: 42 Joined: 2004/06/27	2005/01/11, 11:56 PM im just gonna go straight to the question, i've been doing the same amount of Bench weight for 4 months or even more. i mad sure i wasdoinng it right, the weight isn'to much but another few pounds would be. the amount im benching now is 150ibs 12-15 reps. How come the amount of weight ican bench isnt increasing?
xxrajxx Posts: 423 Joined: 2004/08/12	2005/01/12, 03:30 AM work on your tries, upper back and shoulders change your routine good luck
hecdarec Posts: 2,457 Joined: 2003/12/16	2005/01/12, 04:43 PM I agree with CBAS1 -------------- I am from Philadelphia, for all the people who keep posting the infamous where are you from thread.
	2005/01/12, 04:59 PM Me too but also be sure you do decline as well as incline BP. Also do the same thing with dumbells. Do dumbell presses and flyes at all 3 positions. -------------- Dances with humans Charlie
Reddy Posts: 597 Joined: 2003/09/11	2005/01/12, 10:27 PM try doing one set where you are (the 150) & then add wieght & see how many reps you can do with good form -------------- Reddy All people smile in the same language
Speeder Posts: 226 Joined: 2003/03/14	2005/01/14, 07:51 PM Agree with the others, I just want to mention, make sure you have a spotter. Try aiming for 8-10, add 5lbs, push out 8, have your spotter help you only when you cannot get it. Maybe try a cup of coffee before your workouts (if you drink it) to help up your energy levels and intensity.
zared Posts: 42 Joined: 2004/06/27	2005/01/18, 10:08 PM i hate to say it but the type of bench i got is on that machine type thing where yasit and push forward,i would by the bench but i'm a little short on money
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/18, 10:15 PM The seated bench can be useful for adding strength. YOu may want to do some power partials. These are great for building strength(exposing the muscle to loads it is not accustomed to). With the seated bench you have the ability on most to determine the starting position of the rep. Move the handles out to more in front of your chest, add more weight than you know you can handle, and push out as many partial movements as you can. Keep moving the starting position to different sticking point start positions, and repeat. Do this after you finish your normal workout, will be a shock to the muscle and should cause some new adaptation. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
zared Posts: 42 Joined: 2004/06/27	2005/01/18, 10:21 PM So i should do partials as many times as i can instead od sets
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/18, 10:26 PM Yes, push out as many as you can, and keep increasing the weights. On your last "rep" where you know you are going to fail, you may incorporate a static hold. This is just before lockout(if you are locked out, you will be stressing the shoulders more than the chest)....will really stress the chest. Time under tension is wonderful for growth. Work on your triceps with heavy weight also. Expose them to as heavy a weights as you can. The tri's can take it, and will make a huge difference in your benching strength. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
zared Posts: 42 Joined: 2004/06/27	2005/01/18, 10:29 PM thanks bud, im about to start lifting now, ill try thing things u mentioneds
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/18, 10:31 PM Good luck, remember do your normal sets first, and try to increase the weight on them. Then do the above after your final set to failure. Decrease your reps to the 8-9 range, and increase the weights. Always strive to challenge the muscle. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/19, 06:51 PM Every time I go to the gym, I go in there visualizing gains. Each and every workout I do is geared toward muscle gain. ============ Quoting from cunty: bb1fit I was wondering after looking at your profile it is odviuose that you have been in this game for a long time. my question is are you doing it now for maintenance or do you still get gains. ============= -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
chisled Posts: 7 Joined: 2004/10/13	2005/01/20, 06:09 PM this all sounds pretty solid, I would like to hear how all goes with zared and the new routine
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/01/20, 09:44 PM nobody has mentioned yet that nutrition counts a big deal on gaining mass. Maybe your not getting in enough calories and protein. But I agree with what everyone has said. DX
froshman Posts: 441 Joined: 2003/07/12	2005/01/22, 02:47 PM Hey. I have 2 benches. One with a built in bench press rack that I use to do bench presses, obviously, but which lacks the incline/decline ability. The other with the incline/decline feature but without the rack, so I use that to do incline/decline dumbbell presses. However, I keep reading that the incline/decline bench press in nominal and necessary for adding bulk to the chest, so what can I do? Also, I have one of those seated bench press machines too, but I've just about maxed out on the weight (it doesn't hold much), so I don't use it often.