The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    starting strength, arms lagging, is that ok to let them go?

    Hey guys,

    Been lifting since January. Started Starting Strength a month or so ago. Have seen very solid gains in my DL/squat (currently DL 280, squat 250) and am still adding on 5lbs every workout. I started low on the cleans and am still making good progression there also. I am eating like a beast and am getting my 1g/lbm of protein a day, and have been gaining 1-2 lb/week.

    However my bench has stalled at about 125. Which is low. (I'm 6'0" 185lb) I guess it makes sense since the squat/DL are full body movements a little gain on a bunch of muscles should let you progress linearly longer than on the arms/pecs/shoulders which are substantially less muscle, growing at the same rate...

    Should I keep on adding poundage to my DL/squat? Or should I give it a few weeks at a constant weight and focus my efforts on the bench, bump it to the first exercise, etc? In the end I really don't care, I work at a desk all day and so it's not like I need the upper body strength, and I enjoy the full body lifts more anyways, but I wasn't sure if I let the arms lag now if I'd have trouble later.

    thanks,

    philip

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  3. #2
    Senior Member sbirgel's Avatar
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    keep doing what you're doing squat and deadlift wise... these programs are tried and true and since you've only been at it for a month you need to wait a little longer to see the gains you're looking for in your chest and arms. they will catch up eventually just keep eating like a horse and lifting hard
    Age: 20
    Height: 5'11"
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    B: 255x1 DL: 375x1 SQ: work in progress

    Goals: B-275 D-400 S-275 Weight- 180

  4. #3
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    How long are you resting in between sets? Try increasing your rest to 5-10 minutes and I bet you get through the plateau.

  5. #4
    Moderator Off Road's Avatar
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    If you stalled in 4 weeks, you probably started too heavy.
    Reduce the weights, a lot, and work back up slowly.
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  6. #5
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    Keep going hard on the other lifts while working to get your bench up.

  7. #6
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    Quote Originally Posted by Off Road View Post
    If you stalled in 4 weeks, you probably started too heavy.
    Reduce the weights, a lot, and work back up slowly.
    I've been benching for a few months; I initally took about 20lbs off of my working sets (3x5) when starting SS. Should I have taken off more?

    Again, all my other lifts are still increasing linearly (5lb/workout) and don't feel like I've plateaued, even the overhead press. Just the bench.

    Could be a form issue I guess... need to get the video camera fixed

    philip

  8. #7
    Moderator Off Road's Avatar
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    Some guys are made for a big bench, others are not. But that doesn't mean you can't make progress. Here's what I'd do...

    You currently have stalled at 125 lbs.
    Keep the sets/reps the same and reduce the weight by 60 lbs.
    Every time you bench, add 5 lbs to the bar.
    Your goal is to be back at your stalled weight in eight weeks.
    During that eight weeks, work on form, form, and form.
    By the eighth week you should still feel good and have more left in you, provided your diet and rest are good.
    If you get to about week 10, and things are feeling heavy, reduce the weight added to 2.5 lbs.
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  9. #8
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    Quote Originally Posted by Off Road View Post
    Some guys are made for a big bench, others are not. But that doesn't mean you can't make progress. Here's what I'd do...

    You currently have stalled at 125 lbs.
    Keep the sets/reps the same and reduce the weight by 60 lbs.
    Every time you bench, add 5 lbs to the bar.
    Your goal is to be back at your stalled weight in eight weeks.
    During that eight weeks, work on form, form, and form.
    By the eighth week you should still feel good and have more left in you, provided your diet and rest are good.
    If you get to about week 10, and things are feeling heavy, reduce the weight added to 2.5 lbs.
    I will give that a go, OffRoad. Thank you.
    I may not be made for a big bench (tall with lanky arms) and that's fine. I really enjoy squatting and deadlifting more anyways, but I want to try and do my best at all the lifts.

    Thanks,

    Philip

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