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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Results 1 to 16 of 16
  1. #1
    Wannabebig Member
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    Bench not going up

    So I've been working out 4 days a week for 6 weeks now. Been doing upper body mondays and thursdays, lower on tuesdays and fridays. One thing really has me down at this point, I can't bench to save my life. Started out benching a measly 85x10, now I'm only up to 90x10. Everything else has gone up quite dramatically, but my chest is just not with the program. Any advice to give my chest a jumpstart? Usually my upper day starts with the bench, if that matters.

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  3. #2
    phil 4:13 Bako Lifter's Avatar
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    Lower your reps to about 6. High reps like what your doing now will not make your bench press stronger.

  4. #3
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    Yeah, lower it to the 4-6 range.

  5. #4
    Back on track.. ray34iyf's Avatar
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    UW-Madison, WI
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    I've had similiar issues. I was stuck at 145 for like 3 months. I then switched to full body routine and now am doing 4-6 rep range. I'm now benching 2 times a week and I'm starting to increase weight again.
    Age: 20
    Height: 5-9
    Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.

    http://www.fitday.com/WebFit/PublicJ...Owner=ray34iyf
    Max Lifts:
    Don't know anymore..don't care atm.

  6. #5
    Senior Member dabaugh's Avatar
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    boulder, CO
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    switch over to db bench for about over a month. ive heard it works for others and it actually did work for me when i switched back to barbell.
    Currently Bulking
    10/06:150lbs---8.5% bod fat--------------------3/25/07: 170 lbs

    8/25/07: 163lbs---------goal @ 185 by (5/1/08)

    Lifts/Goals:
    -deadlift 370x6 (current 315)
    -flat bb bench 205x5 (current 185)
    -squat 265x6 (current rehab in knees, light legs)
    -lat p/u BW+50 x 6 (current 35x6)

  7. #6
    Senior Member deeder's Avatar
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    Oct 2005
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    What's your whole program look like?
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  8. #7
    Wannabebig Member
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    Honestly I don't really follow a program yet. It seems like I bloody well do EVERYTHING on an upper day. Its getting compacted into only what has to be done as I learn what works for me. I told myself at the start of this that my main battle was going to be just getting into the gym everyday. Now that it is to the point where the gym is the highlight of my day, I need to get something a little more refined, and hopefully down to an hour and a half a day. I will say, whatever I'm doing, my shoulders and back are making gigantic gains, compared to my chest.

  9. #8
    Team Stocky Member. Killa Kurt's Avatar
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    Quote Originally Posted by Smooth23 View Post
    So I've been working out 4 days a week for 6 weeks now. Been doing upper body mondays and thursdays, lower on tuesdays and fridays. One thing really has me down at this point, I can't bench to save my life. Started out benching a measly 85x10, now I'm only up to 90x10. Everything else has gone up quite dramatically, but my chest is just not with the program. Any advice to give my chest a jumpstart? Usually my upper day starts with the bench, if that matters.
    I've been doing 3 rep sets for months and I'm still seeing gains, I would definately suggest to lower the reps if you're looking to gain strength, like everyone else said.
    Journal

    Before you go to train everyday, think about the less fortunate and what they would give to just have the opportunity to be training like a madman.

    "The squat rack is my church, the dead lift platform my temple."

    Team Stocky - "It's not a hobby, it's a lifestyle."
    The Rawmighty Team Stocky.

  10. #9
    Senior Member
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    if you're able to do 10x90lbs in a single set, that means you're not even close to approaching your max yet. Up the weight slowly, and reduce the rep.

  11. #10
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    You don't wanna workout every day of the week. Try finding a 3 day split, unless you want to power lift, a 4 day split. Also, I have a full body workout, but go threw WBB and find a routine you like.

  12. #11
    Big Smiley
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    Don't get discouraged. It takes a while to get where you wanna be. So dont give up. When I started benching again I was doing sets of 10, 8, 6, 4 and increasing the weight everytime. But I started seeing better results when I went for reps of 6 or 4. Also I started out very light as well, have been going for 15 months and am now benching 305 pounds. My point is for most people it takes a while. Its not something that comes easy, but the more you work at it weight that seems heavy now wont be so heavy after a while and just keep increasing the weight as you go.

  13. #12
    The King of Crash jtrink's Avatar
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    do a Bench Cycle.

  14. #13
    Senior Member deeder's Avatar
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    Quote Originally Posted by WarriorWalls View Post
    You don't wanna workout every day of the week. Try finding a 3 day split, unless you want to power lift, a 4 day split. Also, I have a full body workout, but go threw WBB and find a routine you like.
    Unless you want to powerlift? What? First, powerlifter's generally don't follow a bodypart split like bodybuilders do. Second, what does how many days a week you go to the gym have to do with building muscle or strength?

    I agree on the not going everyday. Get on a routine, I'd imagine right now you're overtraining your chest like there's no tomorrow.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  15. #14
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    i have built a decent bench from doing reps of ten, it is more of a mental thing forcing yourself to add extra lbs on. i start at doing 65x10 and now up to 320x10 at a 174 lb body weight.
    the main thing that will get your bench up more then anything is determination and effort, force yourself to keep adding lbs on the bench

  16. #15
    WAY past the 5 pounders... grantus's Avatar
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    I've always had a hard time doing benches so finally a few months ago I decided to put up or shut up. After not having done benches for a while, I went ahead and slowly increased the weight, then finally the other week I lowered my reps to 6-8 and upped the weight. BIG difference. It made me feel much better knowing I could bench heavier weight now.

    So like everyone else is saying - lower the reps and increase the weight. Eventually it will go up.

    Oh, and don't forget about good form!

  17. #16
    Wannabebig Member
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    Edmonton
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    I'm in the same boat as Smooth23. I started doing the bench press 6 months ago. Since then my bench press hasn't changed at all. I was able to do 10 reps x 2 sets of 90 pounds then, and I can do the same today.

    My bicep curls have caught up so that I can do the same with my biceps as my bench. My other workout techniques have improved as well, but not bench. If the 10 reps is too much, then I will gladly reduce the reps by increasing the weight and see what that does for me.

    Thanks for the tips.

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