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

It’s 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
    Wannabebig Member
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    Critique my bench routine.

    A little bit about me. Im 5'9" 175lbs. My bench was about 275 1rm and i have just came off a 1month break 3 weeks ago. I am now following the Wanna be Big program # 1 with slight modyfications of the actual exercises performed. For bench specifically here is what ive done in the last 3 weeks.

    Bench

    Week1

    2 sets x 205 x 12 reps x 10 reps
    3 sets incline x 185 x 7r x6r x5

    Week2

    2 sets x 210 x 10 reps x 9
    3 sets incline x 185x 8r x 7r x 6r

    Week3

    2 sets x 215 x 8 reps x 7 x 7
    3 sets incline x 190 x 8 x 7 x6

    somtimes i throw in some flys or cable crossovers


    I really want size and strength to go up and hope to reach 185 weight and 300 bench. Once I reach my 1rm after cycling up by 5 lbs increments I plan on starting over at 215 for flat and 195 for incline and cycling back up at either 5 or 10 pound increments.

    Is this a good program for building stregth and mass...and is 5 pounds too litttle IYOs to bump up each week as a full cycle will probably take a good 2 months to reach 1rm. I might start throwing 10 pounds on each week once I hit 225 to speed up the cycle.

    Does squating really make much difference. I have just recently began squating and deadlifting with super light weight and good form and plan to go up slowly.

    Also I always either go to failure or 1-2 reps away from it...ive seen alot of routines where people are doing not even half the reps they could if the went to failure. Does this low intensity high volume stuff really work? I may try it after a couple cycle of what im doing now if I can be convinced.


    I am on Hypergrowth creatine delivery system as well and just yesterday got some Sports Farma GAINER weight gainer mix.


    Any opinions and reccomendations welcome.

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  3. #2
    Bismarck in Training emjlr3's Avatar
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    dooesnt seem liek enough to me

    i usually do 1 warmup set then 4 heavy sets of bb bench (x10 x8 x6 x4) followed by a 1 rep max

    3 sets incline db (x10 x8 x6)

    3 sets flies (x10 X8 X6)

    that is double what you do..maybe think about doing more

  4. #3
    Wannabebig Member
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    Thanks for replying. I have heard that for natural powerlifters its good to keep under 5 sets but i will quite likely eventually try to up the sets if progress stalls. Im also thinking of doing 2 cycles of BB then 1-2 cycles of Dumbells using the same principles. I will be posting a journal soon and seem to be making decent gains...but still hard to say until i complete the cycle.

  5. #4
    Wannabebig Member
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    Emg

    Just curious what kind of progress you have had on your program and maybe name the supplements and diet your on and if you go to failure. TIA

  6. #5
    love to lift BIG C's Avatar
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    I would definitly put some heavier weight on the bar. The only way to get used to heavier weights is to lift them. Even if you go for 5's or 3 reps on a set.
    If the bar aint bending your just pretending!!!!


    My journal!

  7. #6
    Demotivated. JTyrell710's Avatar
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    Say you only do 3-5 sets, how often should pl'ers train if theyre goin for strength?
    i've been doing every week but im thinking i could go at a shorter interval.
    6'0 - 176lb
    ~14% bf

    Quote Originally Posted by body
    - women eat cream cakes when you are not looking and have chocolate in hiding places. There are no journal articles to refernce this fact.
    Quote Originally Posted by kevinstarke
    I found that while my friends were good at drawing or skating i was good at moving heavy objects.

  8. #7
    As I Am Paul Stagg's Avatar
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    You have to experiment to see what works for you.

    I'd also try to find the weak point - where do you fail on a 1RM? Train to improve that.

    Don't forget that your triceps are key to bench pressing.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  9. #8
    Demotivated. JTyrell710's Avatar
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    i fail at the bottom personally, my triceps are stronger than my chest, especially now (tricep lockouts last week went well)
    what should i do for my chest strength?

    and even if i have to find whats right for me, do powerlifters generally train more or less frequently the bb'ers?
    6'0 - 176lb
    ~14% bf

    Quote Originally Posted by body
    - women eat cream cakes when you are not looking and have chocolate in hiding places. There are no journal articles to refernce this fact.
    Quote Originally Posted by kevinstarke
    I found that while my friends were good at drawing or skating i was good at moving heavy objects.

  10. #9
    As I Am Paul Stagg's Avatar
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    i fail at the bottom personally, my triceps are stronger than my chest, especially now (tricep lockouts last week went well)
    what should i do for my chest strength?

    **Db presses, full range pressing. Work on speed.

    and even if i have to find whats right for me, do powerlifters generally train more or less frequently the bb'ers?

    ** Depends.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  11. #10
    Demotivated. JTyrell710's Avatar
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    thanks
    6'0 - 176lb
    ~14% bf

    Quote Originally Posted by body
    - women eat cream cakes when you are not looking and have chocolate in hiding places. There are no journal articles to refernce this fact.
    Quote Originally Posted by kevinstarke
    I found that while my friends were good at drawing or skating i was good at moving heavy objects.

  12. #11
    Senior Member Anthony's Avatar
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    http://www.elitefts.com/documents/de...engthening.htm

    2. P – Weak off of chest
    WP – Bar too heavy, nobody fails off of the chest
    CP #1 – Lower the bar with your back, “springboard effect”, activate stretch reflex
    CP #2 – Develop accelerative strength, prolong rate of force production
    Facebook - BW166 SQ585 BP405 DL660 CL310

  13. #12
    En botella whey! Max-Mex's Avatar
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    Thanks for posting that Anthony. Beat me to it. If you can't get it off your chest, it's too heavy. That pretty much goes for any lift. Squat (can't lift from bottom), dead (can't lift off floor).
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  14. #13
    Wannabebig Member
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    Quote Originally Posted by BIG C
    I would definitly put some heavier weight on the bar. The only way to get used to heavier weights is to lift them. Even if you go for 5's or 3 reps on a set.
    Within 2 weeks or so I should be in the 3-6 rep range then within the 1-3 2 or so weeks after that. Do you think its better to stay in the 3-5 rather than me going back to around the 10 rep range then cycling down again progressively overloading with 5-10 pounds per week?

  15. #14
    Bismarck in Training emjlr3's Avatar
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    i dont ever think you should do 1-3 rep range...just seems liek a waste to me, id say go back up...ofcourse that is just me, anything under 3 i dont consider a set, and even 3 is cutting it close, sometimes ill go x10,x8,x6,x4,x3 or something like that...but never x3,x2,x1 i dont really see any benefit in that unless maybe your training just to increase your 1rm....which is silly unless you are a competing powerlifter...which i doubt you are

  16. #15
    Senior Member Anthony's Avatar
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    Considering this is a powerlifting forum, there's plenty of reason to train in the 1-3 rep range. Competitive or not, 1-3 reps is what most of us use to increase our 1RM.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  17. #16
    Wannabebig Member
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    I do want to increase my one rep max and no im not a competitive powerlifter. I also want to gain mass. Wont increasing my 1rm increase mass simultaneously? I want my mass and bench to grow as fast as naturally possible.

  18. #17
    Bismarck in Training emjlr3's Avatar
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    do what you want, i recommend 4-10 reps for bench...and thats all i can do for you, if you dont listen and do what someone else says that is up to you...do what you liek and you feel works best for you

  19. #18
    BeBigger Noob chris6969's Avatar
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    for bulking to increase 1rep max I like a routine like this.....
    my 1 rep max for flat is 315lbs so its a good goal for you to shoot for.

    Day 1 - HEAVY intense day
    incline barbell bench
    2-3 light warm up sets... (light weight only 5-8 reps each time)
    265 x 2-4 reps
    245 x 4-6 reps
    225 x 8-12 reps

    decline barbell bench
    300 x 4
    275 x 8-10
    255 x failure

    dips
    BW + 50lbs x 10
    BW + 25lbs x failure

    Day 2 - lighter day

    flat bench 225 x 10 reps x 2-3 sets

    rope pushdowns
    60-40lbs x 10 x 3 sets

    dips
    BW x failure x 2 sets

    I put in my weights.... but just figure out what weight you can do to reach the same number of reps. (completely busting ass) 2 days per week for chest & triceps.... one day is intense with HEAVY lifting - should be sore ass hell the next day, day 2 is easier, only shooting to get triceps sore, chest may also be tight/slightly sore.

    To really get your chest to grow you need to focus on incline & decline!! Your flat bench will come up with those 2 exercises. If you stick to flat bench only routine you'll limit your growth greatly.

    I also throw in some heavy dumbell presses instead of barbell for incline & decline sometimes.... HEAVY meaning you need 2 people to hand you the weights one on each side!!
    Last edited by chris6969; 08-04-2004 at 11:28 AM.
    Preface everything I say with: "For intellectual curiosity:"
    or: "A friend wanted to know:"

  20. #19
    As I Am Paul Stagg's Avatar
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    That is not a routine I would suggest to someone interested in improving their bench press. Incline and decline will NOT improve your bench as much as benching will.

    Soreness has absolutely nothing to do with it.

    Flat benching doesn't limit ****.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  21. #20
    Bismarck in Training emjlr3's Avatar
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    i deff wouldnt reccomend doing other lifts to raise a diff lift, and deff not those amount reps

  22. #21
    Senior Member
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    ive done ALOT of different routines and my bench routine for the past 3 weeks is as follows:

    bar x12
    135x6
    225x3
    255x3
    275x3
    295x3
    315x1
    335x1
    345x1

    im trying to get back up to the 365-375 range i was at up untill i finished my last cycle 3 months ago, my max dropped alot after that mainly due to my rotator cuff injury that i refuse to have surgery on (which is stupid on my part but i dont feel like "starting all over again"). in early july i was struggling w/325, yesterday i did the 345 fairly easily and felt i possibly could get 350-355 but didnt want to over do it. anyway my point is find what works for you and go for it.

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