no pain....

[vhalz]

i'm doing flat bench press rigjt now (im a newbie)..

im a 24 yr old guy about 145 lbs and 5'10...


im lifting a total of 35lbs..

my question is im not feeling pain in my chest, is it normal?? will i achieve results?? or am i doing something wrong??

whats happening to me??

im doing a 12x10 3 times a week....

[D-RAS03]

Is this a serious post?

[vhalz]

yes why??....

[D-RAS03]

yes why??....

Why would you think benching 35lbs should give you pain? Pain is an indicator that you should stop. Now if your talking about being sore that's different. Up the weight some. Or is that as much as you can push right now?

ETA: 12 sets of ten seems like overkill. Try 3 sets of ten with heavier weight.

[vhalz]

as you can see...sir im a 145lbs guy meaning im thin....

you are right i as of now..thats all i can push..i think i can push for 40lbs...


thats why im doing 12 sets of 10 is that wrong??..


how heavy do u suggest?...

btw tnx

[D-RAS03]

as you can see...sir im a 145lbs guy meaning im thin....

you are right i as of now..thats all i can push..i think i can push for 40lbs...


thats why im doing 12 sets of 10 is that wrong??..


how heavy do u suggest?...

btw tnx

I suggest to where you have a hard time racking on the tenth rep. And only 3 sets. You should see better progress that way.

[vhalz]

I suggest to where you have a hard time racking on the tenth rep. .

what do you mean?

why would a 12x10 not give better result?


12x10 is not giving me soreness in my chest...(only in triceps)

why would a 3x10 give better result?

[D-RAS03]

what do you mean?

why would a 12x10 not give better result?


12x10 is not giving me soreness in my chest...(only in triceps)

why would a 3x10 give better result?

The higher rep won't do much for building muscle. Lower rep and heavy weight yields much better results. If you can do 12 sets of 10 your not pushing yourself hard enough. Hard work will get results.

ETA: Where's your hand placement on the bar when you bench? If your chest doesn't get sore but your triceps do. Maybe your hands are to close together.

[vhalz]

and how many times should i do it a week??? im thinking of monday and thurs

is that good??



tnx for the patience of helping a newbie like me ....

[D-RAS03]

and how many times should i do it a week??? im thinking of monday and thurs

is that good??



tnx for the patience of helping a newbie like me ....

If your just starting out. I would only hit the chest once a week till you make some gains and get used to lifting then up it to twice a week. Always here to help.

[vhalz]

then my time in weight lifting will more or less 30 mins..

im juz targeting chest and biceps...that seems a rather fast excercise...

[D-RAS03]

then my time in weight lifting will more or less 30 mins..

im juz targeting chest and biceps...that seems a rather fast excercise...

You need to be doing full body. Why are you leaving out all the other muscle groups? My time lifting is around 45min. You don't need to spend all day in the gym.

[vhalz]

i see....u really helped a lot tnx sir....

[stanton]

Do you have a gym? Look into starting strength routine. You will make gains really fast on this routine...get you a good foudation going. You need food, gym time, and rest to grow. Eat, eat, and eat if you want to get strong and grow.

[vhalz]

i just have some dumbbell and barbell at home.....i cannot do incline/decline only flat bench...is that enough??

also...
D-RAS03 said 3x10 bench press..but i think i can do more..should i do more or should i stick to that routine??...

my triceps are not hurt yet...
i usuaully stop when they hurt and cannot carry the barbell..


tnx for the advices....


btw like i said im a 5'10 145lbs guy how much weight should i carry??

also i hear NITREAN is a good supplement but i cannot afford it
can dynamatize tablets work?

[Bako Lifter]

If you are doing 10 reps, the weight should be heavy enough to where you can do 10. Not light enough where you can keep going for set after set. Your chest and triceps should be very fatigued after a few sets.

You can do 3x10 with a wide grip, then 3x10 with a close grip.

You need to work the rest of your body as well. Back, legs, shoulders. Your body will grow so much faster.

You can't ask us how much weight you should use, everyone is different. When I weighed 145 I could bench over 200. You just need to add weight every week, everybody starts somewhere.

[vhalz]

If you are doing 10 reps, the weight should be heavy enough to where you can do 10. Not light enough where you can keep going for set after set. Your chest and triceps should be very fatigued after a few sets.

You can do 3x10 with a wide grip, then 3x10 with a close grip.

You need to work the rest of your body as well. Back, legs, shoulders. Your body will grow so much faster.

You can't ask us how much weight you should use, everyone is different. When I weighed 145 I could bench over 200. You just need to add weight every week, everybody starts somewhere.

wow 200 lbs??...
i see...so twice a week is a safe bet?? mon and fri??

[Meat_Head]

wow 200 lbs??...
i see...so twice a week is a safe bet?? mon and fri??

You're doing bench presses with a 35lb barbell? Look, everyone has to start somewhere but that's not a heavy weight even for a beginner. Certainly not a 145lb beginner!

Not trying to be a dick, but I don't understand what you're doing. The name of the game is weight! Don't do too much and get stuck under the bar unless you have a spotter, but 35lbs? There's absolutely no point in bench pressing 35lbs, even for 12 sets of 10 or whatever.

Sorry, but I don't think you're listening to what everyone has been telling you. Bako said you need to work back, shoulders and legs, and he's right. You're not going to get anywhere just bench pressing. Find a good weight program, do it, and stick with it. I'd be glad to direct you to a few great starter programs, as would the other guys.

[vhalz]

i did what u said. im now lifting 50lbs....

you see im an asian...and we asian are not gifted to carry heavy load that much (100lbs?...but i dont think all asians are like me)

meat_head can you direct me to starter programs...appreciated so much ....tnx

[vhalz]

athletic training will do...tnx

[tmor6]

.and we asian are not gifted to carry heavy load that much (100lbs?...but i dont think all asians are like me)

That's just racist bullshit and ignorance.

[vhalz]

That's just racist bullshit and ignorance.

yeah i know..something like this will occur...

i ain't racist..i just think it's the reality....


but anyway..i apologize...

[tmor6]

yeah i know..something like this will occur...

i ain't racist..i just think it's the reality....


but anyway..i apologize...

/brief thread highjack

Everyone is entitled the their own opinion, but no one is entitled to their own facts.

"Asians," "Whites," "Blacks," "Hispanics," ect...can all pile on muscle in the same way using a proper routine and nutrition. Group-level genetic differences are vastly smaller than individual-level characteristics. That is to say that you can find, for example, two White people that are more genetically different than a White person and an Asian, or an Asian and an African. The reason you don't find many Asian bodybuilders in national competitions can be explained by cultural influences, not genetic.

/thread highjack

[vhalz]

you are right tmor6....
me and many fellow weight lifters here in our coutry start with a 30-40lbs. and in people here in this forum atleast 16 yrs. old advice to start with if I'm not mistaken as heavy as 90-100lbs. we consider it a beast...hahahhaa (compliment)...
but everyone can lift as much as anyone if they want to...

just for the sake of argument..but hehehe I ain't racist....sorry for those offended..

now can anyone tell me some starter programs...I don't wanna be hulk type build, just athletic build..

I almost doubled the lbs. I'm benching but still I don't feel the soreness in my chest, feeling the soreness means I'm doing right in my bench press ryt..? I'm now benching 50lbs. of 5x10 but I don't feel the soreness after a day off (I will feel it during day off right?)

[vhalz]

btw I have done the advice of full body workout, I just want to say that I only do flat Bench press, I can't do incline/decline because I'm doing it just at home ^^,) we only have flat bench press...tnx