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tapnyaout
11-26-2009, 11:45 PM
I've been a thick person all of my life and it's very frustrating having a low bench 1RM. I lifted weights in high school for football and I ended up getting 205lbs sophomore year. TERRIBLE. especially considering that I have short arms. I can't say I was dedicated though I remember being dedicated on the lower body days which is usually the most dreaded by others. I have AWESOME strength and size in my legs my calves are pretty defined (due to packing me around I'd imagine). Last leg press max I done was also during that time and it was 650lbs metal which was all they had and 2 300lb+ teammates and I rep'd it for 5-6 and could've maybe got 10. This was near vertical unlike the leg press that's in the gym I have begun to workout in. Theirs is more or less in a flat sitting postion and is pushed outward and the whole stack of 500lb doesn't strain me for sets of 10. My squat was also pretty high, and deadlift was kind of mediocre as I remember due to my grip not being that great. I also am pretty well evenly strong in other exercises with the guys that are pressing around 250-280lb on the bench. Sometimes even stronger. I use 150lbs 5-10 reps 3-5 sets on the cable tricep pull with the metal V, and 120 with the rope pull. I've read things about weak musculature involving the shoulders and back. I know I hurt terribly in the shoulders during the workout and I'm considerably weaker than the 250-280lb benchers in the gym in that area. Right now I'm using 55lb dumbells on the flat bench and 45lb on the incline 5x5.
Anyways, I hear genetics play a huge deal in strength and potential. So I'm wondering if I'll ever be able to get near or over 300lbs (which isn't that strong from what I've heard)? Right now I'm on a 5x5 that I just started ahh maybe a little over 2 weeks ago. Right now I'm going 5x5 with 135 (bar and 2 45lb plates) I'm going to try to go up at least 5lbs a week or more if I'm able. I rep everything to my chest unlike some of the other guys that I'd say 2board their max (without boards though I'm just saying they're several inches between the bar and their chest during reps/1rm) I had been using the Smith Machine? or I think that's what you call it but I've changed since I read that I needed to use the regular flat bench/free weight so that it'd stimulate my nerve system more and use more muscles due to the fact that there's nothing to guide the bar. That makes alot of sense because the machine is just a bar that is guided by a pole on each side which controls movement so all you're doing is pushing it up and it takes away from the control. So is it correct to get out of that machine and to get on the regular bench? Will it be more beneficial to gains and also if I'd continued with the machine as I got stronger would I have also been able to switch to the regular bench and do near the same amount of weight or would it take away from my ability to control it? I'm also average with lat and deltiod exercises. the handled pull down machine I use 140lbs and the handled pull back I use 14lbs also.
Lastly, I know it's a long post and I appreciate any input about the genetics involved in strength, and also the role shoulders REALLY play into the bench because I am stronger in some areas than others I'd mentioned but my bench is WAY lower so IMO I shouldn't be that far behind in the bench. Am I right? Should I just start pressing like some of the other benchers in the gym or should I stick to touching my chest with the bar? I think my form and technique is solid I do all the proper positioning of the shoulder blades and feet, as well as properly gripping the bar. I just want any advice anyone might have in this matter bc it's embarrassing being 280 with a bench of 180-190lbs at 27yrs of age. If anyone has a schedule/split that'd help me I'd also appreciate that as well. i've researched the net over and over and the information is so vague and different that I've just went 5x5 (or 3x10 on some exercises). AM I just weak in the bench or are my other numbers the numbers for someone thats 180-190lbs bench? If so why are the other guys near 300lb not using weight higher than me in most other exercises?

JK1
11-27-2009, 01:22 AM
Dude, quit thinking, get under the bar and lift some weights. You'll never know what your potential is if you don't try. At your stage, the only limits that you will have are the bull**** attitudes and ideas that are holding you back. Push it to the max and see what you can do...

tapnyaout
11-27-2009, 02:50 AM
Well thanks for the encouragement. Mind-set and encouragement mean alot. I'm a little too philosophical and scientific about alot of things, I guess at some point it's a flaw. However, remembering back to another time I began to lift weights hinders my outlook on the issue. It's rather depressing when 170lb guys who you began to lift weights with pass you by and never look back. That's why I wanted a little info on genetics and muscularity limitation. I think maybe I'm one of those douchebags that'll never raise their strength much. So along with my questions from my previous posts does anyone know someone who just didn't gain strength that well? If so give me an example of their progression.
thanks in advance.

ct67_72
11-27-2009, 05:09 AM
I used to think the same thing. I lifted for years and could never bench 2 plates (225) but had a great leg press. Actually I think my max bench had been around 185 at my peak. Just never thought I could get strong. I have been training at a real gym with a real crew for about 10 months and I bench 260.
Find a program that works for you and stick to it and I garantee you'll get to where you want to be

skinny99
11-27-2009, 10:39 AM
First thing! Paragraphs,much easier to read!

Second you have some good things going for you,most people don't want to work their the lower body. Howwever you need to get on a program setup by an experienced strength coach. Since you really want to increase your bench try this.

http://www.wannabebig.com/forums/showthread.php?t=113583&highlight=30+day+bench

Eat,lift and rest.

tapnyaout
11-27-2009, 04:28 PM
That nearly mirrors my program right now. With exercise selection anyways because I do almost each exercise mentioned using a 5x5 and am increasing 5lbs each week on most exercises. I've actually read that before as well it seems to be a nice workout.

tapnyaout
12-01-2009, 10:45 PM
Well, progress is coming pretty rapidly. Took two days off came back yesterday with a ME on chest/triceps.
I added 5lbs on my bench 5x5, taking it to 140
10lbs on cable tricep pulls taking that total to 160.
took the butterflies w/ cables up to 80lb got 2 sets and felt shoulder pain, dropped 10 on each side finished with 3 sets of 8.
On the incline I added 20lbs using the smith machine (which I hate)
I kept the same set on dumbell incline going 45lbers for 5x5 adding extra reps here and there each set.
No flat bench dumbells.
I also didn't struggle using the sit down tricep machine @ 125lbs as I barely got them last time but I did 3 sets of 8, and I'll move that up next week along with flat/incline dumbells.
I did one set of roped triceps 120x10 easily.
Close grip bench 3x10 and 90lbs on the smith easily.
Today I did shoulder, lats, and only a little bicep because I'm lacking more there and not seeing the improvements because I've not did a hard bicep day so day after tomorow I'll strap up and take on the curls.
Anyways TODAY
Warmed up some.
shoulder dumbells. went from 30's to 35's 5x2 sets 6x3 sets
Front raises 25lbers 3x8
side raises 25lbers 3x8
Behind the neck pulls downs 3x10 using 110lbs (should've increased to 120 but didn't) so only added 10lbs since last week
Sitting lat pull back with straight bar pulling to the neck 1 set 150x5
shoulder press machine added 15lbs went 5x4
Sitting lat pull back machine w/chest pad twisting curl grip 5x3 @ 140lbs (no increased btu could've)
Sitting lat Pull DOWN twisting curl grip 5x5 @ 155 a 15lb increase
Small bicep workout as follows
sitting preacher curl w/ 55lbs 2x10 10lb increase since last week
sitting bench curls 25lbs 2x10
zottoman curls 1x10 w/25 5lb increase from last week
hammer curls 1x10 35lbs
Iso curls 25lbs 1x10 each arm.
over the bench curls 1x10 35lbs
So IMPROVEMENT has been prevalent.

NickAus
12-01-2009, 11:01 PM
Anyways TODAY
Warmed up some.
shoulder dumbells. went from 30's to 35's 5x2 sets 6x3 sets
Front raises 25lbers 3x8
side raises 25lbers 3x8
Behind the neck pulls downs 3x10 using 110lbs (should've increased to 120 but didn't) so only added 10lbs since last week
Sitting lat pull back with straight bar pulling to the neck 1 set 150x5
shoulder press machine added 15lbs went 5x4
Sitting lat pull back machine w/chest pad twisting curl grip 5x3 @ 140lbs (no increased btu could've)
Sitting lat Pull DOWN twisting curl grip 5x5 @ 155 a 15lb increase
Small bicep workout as follows
sitting preacher curl w/ 55lbs 2x10 10lb increase since last week
sitting bench curls 25lbs 2x10
zottoman curls 1x10 w/25 5lb increase from last week
hammer curls 1x10 35lbs
Iso curls 25lbs 1x10 each arm.
over the bench curls 1x10 35lbs
So IMPROVEMENT has been prevalent.

I hope your kidding, this will not help you.

tapnyaout
12-02-2009, 03:19 AM
You hope I'm kidding?
This was my weakness day, delts, and lats are my weak point in the bench and that's what I emphasized.
My split was shoulders/back (emphasizing lats as it's been the week point in my bench) today, each exercise consisted of such.
My routine is 5x5 adding 5 lbs each week, which as SHOWN has worked, and if you think this split is horrendous maybe you should visit the training section and voice your opinion in the 5x5 section.

tapnyaout
12-02-2009, 03:47 AM
@NickAus
Btw, if you've got a better split with detailed exercises: that exclude deadlift, and use leg press instead of squat post it up I'll try it for 2 weeks and see if the gains were better than the gains this 2 week split has given me.

Magilla
12-02-2009, 05:40 AM
Here is what I would do:

1. Learn the proper benching technique. Coupla of good articles from some world class benchers on this website.
2. Pickup your intensity when you lift. I suspect that is not happening.
3. Keep your exercise's simple with much compound exercises. Use DL, Squats, Military presses
4. No DL or Squat? No big bench. DLs and Squat will make you stronger.
5. I would eliminate the five different exercises for the bicep alone. As an example I do six total exercises in a workout. I haven't done a bicep curl in years. I recommend knocking off the small muscle group stuff. See #3.

Good Luck

Barbaccio
12-02-2009, 06:49 AM
Holy ***** man, just freaking lift! You've got about 10,000 pieces of information in your posts that are meaningless. If your training is anything like your posting you're thinking alot and accomplishing very little. You try to ask a question about benching giving us 100 thing about your squatting, leg pressing, and tricep pushdowns? Dude, nothing anyone says here right now is going to help you until you get under the bar, stop thinking, and freaking WORK.
You have 5....5 bull**** bicep movements. How about doing 5 movements for your lats and upper back? Oh yes, it's very hard and its musculature you can't see in the pretty mirror. Stop thinking and go *****ing WORK. Come back in 6 months after you've been doing 2 bicep movements a month and 2 back movements A DAY. Then we can talk. Giving you advice about genetics is like giving you an excuse to fail. You don't have an excuse. If I was a 6'6 185lb skinny freak and I can build to a 500+lb bench then there is NO reason you can't. Forget your genetics and start working.
Harsh? Yes, but if you take it and use it you'll see results. I just don't believe you will. I think you're looking for a reason to fail. And that sucks.

tnathletics2b
12-02-2009, 06:51 AM
Well, progress is coming pretty rapidly. Took two days off came back yesterday with a ME on chest/triceps.
I added 5lbs on my bench 5x5, taking it to 140
10lbs on cable tricep pulls taking that total to 160.
took the butterflies w/ cables up to 80lb got 2 sets and felt shoulder pain, dropped 10 on each side finished with 3 sets of 8.
On the incline I added 20lbs using the smith machine (which I hate)
I kept the same set on dumbell incline going 45lbers for 5x5 adding extra reps here and there each set.
No flat bench dumbells.
I also didn't struggle using the sit down tricep machine @ 125lbs as I barely got them last time but I did 3 sets of 8, and I'll move that up next week along with flat/incline dumbells.
I did one set of roped triceps 120x10 easily.
Close grip bench 3x10 and 90lbs on the smith easily.
Today I did shoulder, lats, and only a little bicep because I'm lacking more there and not seeing the improvements because I've not did a hard bicep day so day after tomorow I'll strap up and take on the curls.
Anyways TODAY
Warmed up some.
shoulder dumbells. went from 30's to 35's 5x2 sets 6x3 sets
Front raises 25lbers 3x8
side raises 25lbers 3x8
Behind the neck pulls downs 3x10 using 110lbs (should've increased to 120 but didn't) so only added 10lbs since last week
Sitting lat pull back with straight bar pulling to the neck 1 set 150x5
shoulder press machine added 15lbs went 5x4
Sitting lat pull back machine w/chest pad twisting curl grip 5x3 @ 140lbs (no increased btu could've)
Sitting lat Pull DOWN twisting curl grip 5x5 @ 155 a 15lb increase
Small bicep workout as follows
sitting preacher curl w/ 55lbs 2x10 10lb increase since last week
sitting bench curls 25lbs 2x10
zottoman curls 1x10 w/25 5lb increase from last week
hammer curls 1x10 35lbs
Iso curls 25lbs 1x10 each arm.
over the bench curls 1x10 35lbs
So IMPROVEMENT has been prevalent.


This is so much volume I didn't even read all of it. Do you really think you will get strong doing 15 bicep exercises moving 25 pounds at a time? No. Search for Starting Strength in here and read about it some... you do 3-4 exercises a session and that's it. I can't imagine how much time it took to do all of that above.


Small bicep workout as follows
sitting preacher curl w/ 55lbs 2x10 10lb increase since last week
sitting bench curls 25lbs 2x10
zottoman curls 1x10 w/25 5lb increase from last week
hammer curls 1x10 35lbs
Iso curls 25lbs 1x10 each arm.
over the bench curls 1x10 35lbs

Do you really consider this a "small" workout? :eek: This is more exercises than I do in a whole session and for you it is all bicep work!

You need to simplify tremendously. You can barely do half your bodyweight on your bench and yet you are doing isometric zottoman bent over dumbbell reverse fly bicep curls while standing on your head. You want to work on your bench so do bench!

Drop the leg press and the 37,786,958,267 cable exercises and get down to basics. Deadlift, bench, squat. If you are able to do chinups and pullups and dips and not 56,735 different lat pulldowns and tricep cable extensions.

To get stronger you have to move weight. You have to be consistent and you have to work at it for years. You will not start throwing up 300+ pounds on your bench in a month so just forget about it. It seems you have dropped your ego and that is good- you have started back at the beginning with your bench. Now keep steadily progressing, work hard, eat right, sleep, and get simple.

getting there
12-02-2009, 07:43 AM
I think you're looking for a reason to fail. And that sucks.

What he said:thumbup: Dude, don't worry about genetics. The mere fact that you are bringing it up from the very beginning makes me believe you don't want to push yourself in the gym. Also, where did you get the info to set up your workouts from? Way too many cable exercises and even more for your biceps. Search Starting Strength workout on here, eat, sleep, repeat and you will get stronger.

Barbaccio
12-02-2009, 07:55 AM
5/3/1 Get it. Read it. Train it. Give it 3 months. Do the Boring But Big Template for assistance.

Morgan McPherson
12-02-2009, 12:06 PM
5/3/1 Get it. Read it. Train it. Give it 3 months. Do the Boring But Big Template for assistance.

Barbaccio is right on! Get the book, do the work. Don't stop thinking, that is impossible, just learn how to think correctly. Think about how your going to succeed, rather than how your going to fail. Read lots of articles on getting stronger, not bodybuilding. If your into philosophy than hopefully you will see that there are lessons about life that are here for you to learn. And if your scientific, than put that towards reading a lot. Eat, sleep, read, lift, repeat. And remember to lift with your whole heart every time you set foot in the gym.

BigTallOx
12-02-2009, 12:21 PM
Holy ***** man, just freaking lift!

This ^^^ and everything else he says.

tapnyaout, I didn't read all of your post, sorry, it was kind of long and didn't seem to have anything all that meaningful, except I got the feeling that you were making excuses talking about genetics ( maybe I'm wrong ). But, I've been there, I did that for years, and it didn't get me anywhere. Quit over thinking it, get a good program designed by somebody who knows what they're doing, and stick to it.

JK1
12-02-2009, 01:26 PM
This dude's posts are looking more and more like a pseudotroll that has circulated other forums. He puts up these ridiculously long, difficult to understand exactly whats being stated or asked posts that are all whiney about not being able to build a bigger bench or not being strong or some other crap like genetics with strength gains, argues with individuals who tries to help, posts up workouts that are absolutely ridiculous claiming things are getting better, then gets pissy when people point out how stupid training like that would be for strength gains and comes back with something even more off the wall.

I wish I could remember the name he used the last time I read this crap... its always something MMA/fighting oriented too. Like TapUout, Tappinout, Taprout.....

Barbaccio
12-02-2009, 02:03 PM
If this is a troll, then this guy has NO life. The amount of time and energy it would have taken to write that heap of sh1t post would have bored me to sleep before I got through the first paragraph.

tapnyaout
12-02-2009, 04:07 PM
This is so much volume I didn't even read all of it. Do you really think you will get strong doing 15 bicep exercises moving 25 pounds at a time? No. Search for Starting Strength in here and read about it some... you do 3-4 exercises a session and that's it. I can't imagine how much time it took to do all of that above.



Do you really consider this a "small" workout? :eek: This is more exercises than I do in a whole session and for you it is all bicep work!

You need to simplify tremendously. You can barely do half your bodyweight on your bench and yet you are doing isometric zottoman bent over dumbbell reverse fly bicep curls while standing on your head. You want to work on your bench so do bench!

Drop the leg press and the 37,786,958,267 cable exercises and get down to basics. Deadlift, bench, squat. If you are able to do chinups and pullups and dips and not 56,735 different lat pulldowns and tricep cable extensions.

To get stronger you have to move weight. You have to be consistent and you have to work at it for years. You will not start throwing up 300+ pounds on your bench in a month so just forget about it. It seems you have dropped your ego and that is good- you have started back at the beginning with your bench. Now keep steadily progressing, work hard, eat right, sleep, and get simple.

Thanks for the common sense with the post. Simple is simple to understand. I think people are misunderstanding me for some reason. My work-out was only about 75 minutes. I went as hard as I could with as much weight as I could and I'm not sore, I don't get sore really I feel it a little but...not like I remember it during football season (nearly 10 years ago). I don't need remedial lifting technique advice, I know how to properly bench press. My grip, stance, and shoulders tucked back. I used to cheat but now I don't so my actual form has nothing to be worked on, but thanks whoever it was that mentioned it.
If I did 6 exercises per day, I'd feel like I've wasted my membership to be honest. 6 exercises isn't much for me to do. I might be weak and bench half my body weight but I do have muscular endurance so that's the reason I added in a little bicep yesterday.
As for the squats can't do em. C tear of meniscus in the right knee so being that it's the ligament that gistributes weight evenly across my knee adding 3-400 more lbs wouldn't be good. However, I do add in the leg press 2 days a week.
thanks to all the guys who aren't complete asses. I've read up on workouts, and I'm not a complete beginner that's never picked up a bar so most of their exercises aren't for me. yet I understand that I'm not seasoned as well so I have to find a happy medium to get the job done.

My progress will be posted throughout the week, and for tonight legs and cardio, maybe abs if time permits.