quite happy to bench my own weight 85kg but surely aiming for more this year. man this bench pressing thing do make a man's ego sky rocket wherever they talk about this

quite true.. i was wondering too why it doesn't work that way on squats n deadlifts..

You know, you're benching weight which is 1.25x bodyweight is quite good, for somebody training around 1yr++..

I've been training for 4 yrs+, and still can't get 1.5x bodyweight bench, currently at 110kg/78kg = 1.41x bodyweight only.. reason being the numbers not that high is probably due to excess fats n leg muscles which I gained recently from squats n deadlifts..

Peace

Nope.

The lower portion of the Bench Press works the pectorals more, the upper portion (last 25% of the rep near lockout) works delts more. That's why some coaches make very effective use of partial reps to failure.

Triceps does more or less work depending on grip distance and bar placement. Wider grip = less tri more pecs, closer grip = more tri less pecs. Lower bar = more tri less pecs, Higher bar = less tri more pecs. In fact guillotine press (placing the bar just under the neck with wide grips) is one of the best exercises to stimulate pec development but prepare to drop your weight waaaaaaaay down.

Inb4 some people gonna cry broscience, check with Uncle Google and do your own experiment in the gym if you don't believe.

Who agrees with these?

I agree. It is true.




This post has been edited by darklight79: Feb 15 2013, 06:56 PM

Starting Smolov Jr Bench next week, thank you based benching



This post has been edited by adix4: Feb 15 2013, 09:01 PM

Hmm, i got more sores and lactic acid in my shoulders when i'm doing heavy sets. Is that normal or i'm out of form because i'm going too heavy?

Why? You dont agree?

Mana vid?


And we would know your form is bad? Heavy does not necessarily mean bad form. Benching hits the anterior delts so yeah you would definitely feel it.

at 63ish or 64ish bw

Nice one! 1.57x bodyweight

This post has been edited by Seasick85: Feb 16 2013, 06:09 PM

When i just started lifting, i did guillotine presses for chest, but it worked my shoulders more than my chest.

i did a lot of research about lifting, i always end up getting more confused, there's always different theories advocated by different reputable trainees that has good results to show for, nearly all of them has good scientific basis in being the "best" way. HIT, GHVT, HST, 5x5, 3x5, high rep, different splits, full body, upper lower, push pull, different frequency 3 day, 5 day, 2 day a week. Too many factors like recovery rate, diet, rate of protein synthesis, hormonal response, different forms stimulating different muscles in different intensity.

that's why i think at the end, it's really up to self-experimenting and to find out what's best for you, there's no universal method in getting the most gains, only some basic principles like, progressive overloading, below 90 sec TOT for hypertrophy, weight gains = calories in vs calorie out. but even in those principles there's many variables, such as the poundage increase can be more of a neurological adaptation rather than a muscle growth.

regarding in lifting techniques and form, people are built differently, yeah there might be studies out there showing the best exercise for maximum muscular activation using EMS, but the population that participated in those studies aren't large enough to represent all of us, there is simply too many variables to draw any absolute conclusion about the human body. That's why like most bodybuilders, kai greene, jay cutler, their forms are sometimes weird, a lot of times we see them doing partial reps, bodybuilding isn't so much about the lifting technique, it's about muscular stimulation, mind muscle connection, if jerking only a few inches in the bench press allows you to feel like you have your chest muscles fully working, then to me it's fine, given that the form won't cause any injuries.

sorry it's a little long

Agreed. It ain't long at all. I read it all.

i wish i can gain more fat around my legs, i have small calves no matter how hard i hit them, my mom has really really tiny calves. i don't know much about lower body training, i do squat, but i have a serious lower back injury, i can squat only for like 120 x 5 max is that bad? my legs can do more, but when my things reach around parallel, my lower back feels like squished jelly. And about deadlift, i only started deadlifting for about 1 month, once a week, i can do 150kg x 1. won't say it's good form but acceptable, full rom. is that good?

Finally.

Good is subjective. To others, 120kg x 5 squat n 150kg x 1 deadlift is considered good..to others it maybe just normal or bad..as long as you keep lifting n eat right, the numbers will go up eventually..tiny calves doesn't really effect squats n deadlifts..your quads n hams will determine ur squat n deadlift strength..btw, where do u train?

I can only squat like 110kg x 5 reps at most, my deadlift seems to be at 140kg but I don't intend to increase leg power due to lower back injuries i had recently..furthermore i hate leg days compared to bench days..lol..which explains why my bench numbers is higher compared to my squats n deadlifts..

damn i'm heavier than you but lift the same weight as you.

dafuq?? adix post a video! doomsday coming.

That was long time ago, lifting for strength. Now focus on more reps, less weight.

if thats you in the avatar, then dont worry about the weight, u already look big

yeah thanks bro but want to keep improving, so planning to progress slowly but surely still lacking here and there