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

Itís 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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    Is bench press still the best option for chest growth even without a spotter?

    If you don't have a spotter, is bench press still the best way to go for chest growth? I mean i'm gonna have to stop the reps sooner and not go til failure so i have enough energy to place back the barbel back on to the rack
    Are there better ways for building mass on chest in this case? or should i just keep bench pressing?
    Last edited by heysup4; 03-31-2006 at 07:16 AM.

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  3. #2
    Wannabebig New Member
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    If you are worried about not being able to re-rack the barbell, you might want to try using dumbells.

  4. #3
    ----------- J450n's Avatar
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    I'm not moaning, i'm having an opinion.

  5. #4
    ANVIL POWER Detard's Avatar
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    mabye get like a car jack or something and put it a few inches above ur chest (1 on each side) and that way if you fail you can just put the bar on the car jack.... oh wait, that could be bad outcome... mabye just raise the spotters on the bech to a few inches above ur chest so u can leave it on there if u fail
    Last edited by Detard; 03-31-2006 at 02:31 PM.

  6. #5
    Is cutting down to 9% Jordanbcool's Avatar
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    I always use dumbells because of this.

    Push comes to shove and you dont want to use dumbells go with a smith machine.

    -jordan
    Getting back in the groove
    "I'll tell you a secret. Something they don't teach you in your temple. The Gods envy us. They envy us because we're mortal, because any moment might be our last. Everything is more beautiful because we're doomed. You will never be lovelier than you are now. We will never be here again." - Achilles, (Troy 2004)
    Stats
    ATF squat- 275 RAW
    Deadlift- 415
    Bench- Two 100lbs DB's four times
    190lbs 15% BF (Estimate)

  7. #6
    SFW! drew's Avatar
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    I always just tried to figure out when I was 1 rep before failure. I only got pinned once or twice. Just find somebody to spot you, shouldn't be that hard.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  8. #7
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    yeah working above failure really does work well

  9. #8
    IRL my name is Trent Hazerboy's Avatar
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    I just set the "bars" or whatever just a hairline below my chest, so if I fail I can just relax, stop arching, and the bar will hit the bars (different from the pins). Though I'm assuming where you live you either don't have bars or a power rack for benching.

  10. #9
    Senior Member Jorge Sanchez's Avatar
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    I rarely go to failure even with a spotter. Working to failure isn't necessarily beneficial and can, in fact, be detrimental if done too often.
    quidquid Latine dictum sit altum videtur

  11. #10
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    Quote Originally Posted by Jorge Sanchez
    I rarely go to failure even with a spotter. Working to failure isn't necessarily beneficial and can, in fact, be detrimental if done too often.
    Really? explain...

  12. #11
    Senior Member Jorge Sanchez's Avatar
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    You risk overtraining. Going to failure on every lift is extremely taxing on your CNS.

    You can search, as this has already been discussed to death.
    quidquid Latine dictum sit altum videtur

  13. #12
    Getting Swole hoser813's Avatar
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    after barbell benching my entire life, i just recently switched to dumbbell benching and have been getting great gains. I like it a lot more over bb bench because its easier on my shoulders and it seems to hit the chest a lot better.
    "Everybody wants to be a bodybuilder, but nobody wants to lift no heavy ass weight!" - Ronnie Coleman

    "You've got to love what you're doing. If you love it, you can overcome any handicap or the soreness or all the aches and pains, and continue to play for a long, long time." -Gordie Howe

  14. #13
    Super Human kingkrs's Avatar
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    This is the best way to make gains on the bench, and that is by not going to failure all the damn time. You know when you are not going to get the next rep, that is when you rack it. You should rarely attempt a repetion that you cannot finish.

    Just add more sets. If you are going heavy and you do say 5 or 6 reps for 3 or 4 sets, then add more sets. Start off by adding one or two sets. As you adapt you will need to either add more weight, volume, or use the same weight and volume but do the work in less time (ie decrease rest time between sets)

    Try this for awhile and see how it goes.
    The difference between the freaks and the flock is the ****ing fork!
    You wanna gain weight? Then it's time to squat!

  15. #14
    TJW Keith's Avatar
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    Quote Originally Posted by kingkrs
    This is the best way to make gains on the bench, and that is by not going to failure all the damn time. You know when you are not going to get the next rep, that is when you rack it. You should rarely attempt a repetion that you cannot finish.

    Just add more sets. If you are going heavy and you do say 5 or 6 reps for 3 or 4 sets, then add more sets. Start off by adding one or two sets. As you adapt you will need to either add more weight, volume, or use the same weight and volume but do the work in less time (ie decrease rest time between sets)

    Try this for awhile and see how it goes.
    I think im going to disagree here in a way...
    I believe grabbing a spotter every now and then (1 of 3-4 sessions on that muscle) will simply shock that muscle. In my opinion, this will help with hypertrophy. This is only a intensity technique, therefore, it shouldn't be used that often, but should be used now and then.

    And as far as the best exercise to build the chest overall? Flat bench. Id switch up bar and dumb though. Dont worry about those cute, overrated flies people do. Stick to the compound work. Throw in a couple warm up sets...then hit it HARD with textbook form. Dont forget to get mentally ****ed b4 you go hard!

  16. #15
    Super Human kingkrs's Avatar
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    Quote Originally Posted by Keith
    I think im going to disagree here in a way...
    I believe grabbing a spotter every now and then (1 of 3-4 sessions on that muscle) will simply shock that muscle. In my opinion, this will help with hypertrophy. This is only a intensity technique, therefore, it shouldn't be used that often, but should be used now and then.

    And as far as the best exercise to build the chest overall? Flat bench. Id switch up bar and dumb though. Dont worry about those cute, overrated flies people do. Stick to the compound work. Throw in a couple warm up sets...then hit it HARD with textbook form. Dont forget to get mentally ****ed b4 you go hard!
    What are you disagreeing with? You and I basically said the same thing.
    The difference between the freaks and the flock is the ****ing fork!
    You wanna gain weight? Then it's time to squat!

  17. #16
    TJW Keith's Avatar
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    Quote Originally Posted by kingkrs
    What are you disagreeing with? You and I basically said the same thing.
    Thats why I said in a way. You just suggest you should RARELY attemp completing a rep you cannot finish. I didnt, I suggested to do it every 3-4 times you train that muscle because I consider it to be a quality intensity technique.

  18. #17
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    if you're in a gym just learn to yell "spot!" loud enough for a couple guys to hear, but not loud enough to make the whole gym turn to look at you.

  19. #18
    Getting Swole hoser813's Avatar
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    i find it best to ask for a spot before the set, rather than look like an ass yelling for a spot while the weight is crushing your trachea... but thats just me.
    "Everybody wants to be a bodybuilder, but nobody wants to lift no heavy ass weight!" - Ronnie Coleman

    "You've got to love what you're doing. If you love it, you can overcome any handicap or the soreness or all the aches and pains, and continue to play for a long, long time." -Gordie Howe

  20. #19
    202 CarlP's Avatar
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    Quote Originally Posted by hoser813
    i find it best to ask for a spot before the set, rather than look like an ass yelling for a spot while the weight is crushing your trachea... but thats just me.
    Proper form would have the bar near you chest, not your throat.

  21. #20
    Wannabebig Member SmellyHairBeef's Avatar
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    Just do some weighted Dips if you can't get a spot on the bench. I've made them my main chest excersise and they are working great so far!!

    Hi, i'm new by the way.

  22. #21
    big pimpin biggimp's Avatar
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    i do what the at large bulking article says... high intensity lower volume. last few reps are forced usually on bench (2x5 on monday 2x8 on thurs) i have been making amazing gains too...
    Rock Quotes:
    -Girls like big strong men, all the other men has to find a niche or a thing they supposedly love, you know...like saving whales or reading books, to get laid.
    -Look..first I am scared little freezing virgin munk, but then I bare my self and I am nothing like a freezing virgin!
    -Then I saw a little african boy sleeping, and I thought...that is little Okeke, he is tired from herding all the goats and the big goat got away today.
    Quote Originally Posted by fixationdarknes
    And I'll clench my buttcheeks as hard as I can to keep free of intruders.


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  23. #22
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    Best thing I ever did for my chest was integrating (and then changing to) dumbells.

    Dips are also amazing.

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