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Thread: Bench problem

  1. #1
    back at it Beast's Avatar
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    Bench problem

    Ok, so I don't really care how much I bench, but the more you bench the bigger your chest usually becomes, right?
    Well, I've been training for 2.5 years and my max bench is like 215. My chest is very much the weak part of my body, and it looks like it, too.
    I seriously do not know what to do. I've tried so many routines, and they just don't seem to cut it. I've tried working my chest as much as 3 times per week, and now I'm trying 1 time per week again. I usually do 4 exercises each workout, 3 sets each.
    Any suggestions?

    D 435 / S 340 / B 305

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    Senior Member Manveet's Avatar
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    try diet
    "It is often said, mainly by the "no-contests", that although there is no positive evidence for the existence of God, nor is there evidence against his existence. So it is best to keep an open mind and be agnostic. At first sight that seems an unassailable position, at least in the weak sense of Pascal's wager. But on second thought it seems a cop-out, because the same could be said of Father Christmas and tooth fairies. There may be fairies at the bottom of the garden. There is no evidence for it, but you can't prove that there aren't any, so shouldn't we be agnostic with respect to fairies?"

    Richard Dawkins


    "Out of all of the sects in the world, we notice an uncanny coincidence: the overwhelming majority just happen to choose the one that their parents belong to. Not the sect that has the best evidence in its favour, the best miracles, the best moral code, the best cathedral, the best stained glass, the best music: when it comes to choosing from the smorgasbord of available religions, their potential virtues seem to count for nothing, compared to the matter of heredity. This is an unmistakable fact; nobody could seriously deny it. Yet people with full knowledge of the arbitrary nature of this heredity, somehow manage to go on believing in their religion, often with such fanaticism that they are prepared to murder people who follow a different one."


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  3. #3
    back at it Beast's Avatar
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    BTW, I consume lots of protein and adequate carbs... using the diet from testosterone.net... I don't think that's the problem, since I can push weight with other body parts.

    D 435 / S 340 / B 305

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    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

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  4. #4
    Senior Member Manveet's Avatar
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    How much weight have you gained in the past while (i.e month)?
    "It is often said, mainly by the "no-contests", that although there is no positive evidence for the existence of God, nor is there evidence against his existence. So it is best to keep an open mind and be agnostic. At first sight that seems an unassailable position, at least in the weak sense of Pascal's wager. But on second thought it seems a cop-out, because the same could be said of Father Christmas and tooth fairies. There may be fairies at the bottom of the garden. There is no evidence for it, but you can't prove that there aren't any, so shouldn't we be agnostic with respect to fairies?"

    Richard Dawkins


    "Out of all of the sects in the world, we notice an uncanny coincidence: the overwhelming majority just happen to choose the one that their parents belong to. Not the sect that has the best evidence in its favour, the best miracles, the best moral code, the best cathedral, the best stained glass, the best music: when it comes to choosing from the smorgasbord of available religions, their potential virtues seem to count for nothing, compared to the matter of heredity. This is an unmistakable fact; nobody could seriously deny it. Yet people with full knowledge of the arbitrary nature of this heredity, somehow manage to go on believing in their religion, often with such fanaticism that they are prepared to murder people who follow a different one."


    Richard Dawkins


    "Bah. You know I hate poor people."

    Paul Stagg

  5. #5
    Senior Member ebon00's Avatar
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    A big bench doesn't just depend on your pecs, you need good structure (if you have long arms you'll be at a disadvantage), strong triceps, and good technique. So, pec mass isn't directly related to bench press strength.
    "We must never take these words too seriously. Words are very important but if we take them too seriously, we destroy everything."

  6. #6
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    Originally posted by ebon00
    A big bench doesn't just depend on your pecs, you need good structure (if you have long arms you'll be at a disadvantage), strong triceps, and good technique. So, pec mass isn't directly related to bench press strength.
    It is directly releated but it is not the only factor that is important in a big bench.

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    Originally posted by ebon00
    A big bench doesn't just depend on your pecs, you need good structure (if you have long arms you'll be at a disadvantage), strong triceps, and good technique. So, pec mass isn't directly related to bench press strength.
    I wouldn't say long arms equate to poor pec structure. Poor pec structure equates to poor pec structure. I'm 5'10.5" and have an armspan of nearly 6'3, and my chest is probably my strongest point in terms of natural size.

    My reccomondation is to analyze your chest routine. Have you been doing the same routine for too long? Are you continuously progressing?

    Next time you work out, add 2.5 pound plates. Increase the weight just a little when you can. Peaking at 215 sounds more like a lack of progression to me. Without progression, it's difficult/impossible to grow beyond a certain point.

  8. #8
    Senior Member ebon00's Avatar
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    Originally posted by GIS
    I wouldn't say long arms equate to poor pec structure. Poor pec structure equates to poor pec structure.
    Neither did I. I said that "a big bench" (as in high numbers) depend on structure and that long arms are generally a detriment in that case. Read before answering, pleae.
    "We must never take these words too seriously. Words are very important but if we take them too seriously, we destroy everything."

  9. #9
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    Originally posted by ebon00


    Neither did I. I said that "a big bench" (as in high numbers) depend on structure and that long arms are generally a detriment in that case. Read before answering, pleae.
    I simply misread what you meant. No need to roll your eyes.
    Last edited by GIS; 01-31-2003 at 02:41 AM.

  10. #10
    Senior Member ebon00's Avatar
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    Originally posted by GIS
    I simply misread what you meant. No need to roll your eyes.
    With that avatar of yours I might have 'rolled' somewhat hastily...
    "We must never take these words too seriously. Words are very important but if we take them too seriously, we destroy everything."

  11. #11
    back at it Beast's Avatar
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    Originally posted by ebon00
    A big bench doesn't just depend on your pecs, you need good structure (if you have long arms you'll be at a disadvantage), strong triceps, and good technique. So, pec mass isn't directly related to bench press strength.
    I don't have long arms, and my triceps are actually what makes my arms look big. They're really strong.
    I always change up my routine, so I don't know what's going on with my bench. I just get pissed when my friends, who have worked out as long as me, can put up 225 for 4 reps when I probably can't do it once. Should I try a low rep/high weight program or something?

    D 435 / S 340 / B 305

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  12. #12
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    I would add 5lbs to your sets next time, see what happens. What rep range are you working in?

  13. #13
    The English Teacher steveo's Avatar
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    I got my bench up by benching whatever I can as many times as I can. 250 once, fine next time twice. use a spotter that will get up for it. warm up on a light set and go straight to heavy and go down strip down fast short rest. This is what I did I strated of pushing 205 and in three months I was pushing 340 for reps. and I ate alot, plus my spotter was a crazy bastard that could bench 470 like a bag of feathers.
    "The only good race pace is suicide pace, and today looks like a good day to die." -Steve Prefontaine

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    Originally posted by ebon00


    With that avatar of yours I might have 'rolled' somewhat hastily...


    Tony Montoya is my idol for his approach to business... be respectful to me and I will be your best friend. Betray me and I'll be your worst enemy, hence my avatar. I can't say I'd go shoot anybody though.

    BTW, welcome to the boards. I wasn't offended by what you said, and it seems like you bring some good experience and knowledge to WBB.

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    Originally posted by GIS
    I can't say I'd go shoot anybody though.
    Just let me know who...

  16. #16
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    Originally posted by Berserker
    I would add 5lbs to your sets next time, see what happens. What rep range are you working in?
    Usually a warm-up of 15, then the standard 10, 8, 6. I think I might try to work withing a 1-8 rep range for a month or 2, see if that works.

    D 435 / S 340 / B 305

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    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties

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