How much do you bench?

[AKIRA]

Uhhhh hell no!! lol thats sick!! I was always taught to go 85 degrees or less....on that max i went right under 85 degrees, about a little higher than the guy thats squating in that pic

No. 90 degrees at your femur. Its lower than you think. Going to parallel puts sheer force on the knees.

Its much better to go as low as possible. If it cant be done, lower the weight. If its still hard, even with bodyweight, then look at form. Squats are easy to find compensations from.

Knees bowing in/out
Heels coming off the ground
Hyperextended neck
Leaning forward during hardest part of lift
Rounding back

If any of that shit is happening, there are tight/weak muscles that is affecting balance and flexibility. Only way to know for sure is to get a certified trainer to watch you do some squats from all sides. Or you can make a YouTube vid and Ill see them.

When there are compensations found or synergistic dominances occurring, after "rehab" work, it might be best do unilateral movement for a while.

[AKIRA]

wow... ohh bay was that day today for me... 165x10 185x8 195x6 205x5 215x5 no help whatsoever, with no more than 2 minutes rest in between.. last week i barely got 235 up, and now i feel like im ready to tackle 255... on the bench btw

cant wait to see what's next...ohh and i fnally got milk so its good to have protein shakes with milk and not water haha

Are you interested in max numbers or max reps?

first off, too many warm ups. Yes, I said it right. Do some core work, then some dynamic warm ups before the lifts..

Core..
Planks
Bridges
Bird Dogs

Dynamic..
Scarecrows (and reverse)
Arm circles
Push Ups

The purpose of a "warm up" is to get blood flowing to the muscles, warming them up. Getting them ready for exercise without fatiguing them.

After those warm ups, THEN do Specific warm ups. These are what you were doing, but not as much.

If youre going for a max..
135lbs 6 reps
155lbs 6 reps
185lbs 4 reps
195lbs 3 reps
205lbs 2 reps
215lbs 2 reps
225lbs 1 rep
235lbs 1 rep
Then go on to whatever your max might be, which should be around there...at least 10% of it. Take a minimum of 3 MINUTES of rest. This is for ATP replenishment for than 'wind.'

Jesus...I think I am on the wrong forum again.

Edit...3 minutes should used when the reps are around 2. The other sets are 30-60 seconds.

[derrinx]

Are you interested in max numbers or max reps?

first off, too many warm ups. Yes, I said it right. Do some core work, then some dynamic warm ups before the lifts..

Core..
Planks
Bridges
Bird Dogs

Dynamic..
Scarecrows (and reverse)
Arm circles
Push Ups

The purpose of a "warm up" is to get blood flowing to the muscles, warming them up. Getting them ready for exercise without fatiguing them.

After those warm ups, THEN do Specific warm ups. These are what you were doing, but not as much.

If youre going for a max..
135lbs 6 reps
155lbs 6 reps
185lbs 4 reps
195lbs 3 reps
205lbs 2 reps
215lbs 2 reps
225lbs 1 rep
235lbs 1 rep
Then go on to whatever your max might be, which should be around there...at least 10% of it. Take a minimum of 3 MINUTES of rest. This is for ATP replenishment for than 'wind.'

Jesus...I think I am on the wrong forum again.

Edit...3 minutes should used when the reps are around 2. The other sets are 30-60 seconds.

Thanks for the advice!

I always strech for about 5 minutes and then do little things like pushups to warm up, and then i get onto the bench. i havent been trying to determine my max lately, but ill keep that workout in mind incase i do. I'm really jsut looking for a balance between wieght and reps, because im relatively happy wiht my size but i want to be stronger without getting too bulky, thats why i go for more reps than higher weight. i'm 5'11 ~173 now, and i want to be able to bench 275 without being over 185

[RavensFan19]

Honestly, the best way to get better at them, is just to do them. and often. if where you work has a pull up bar out side. ever hr or 2, go out and do a max set. even if it's 3. do that every other day or so. it's like doing pushups, only a little harder. the more you do them, the easier they get. all the rowing and all that shit, will make you stronger, but won't necessarily increase your pull ups.

and how do you do them? that could also be the issue. some people have stronger backs than their arms. so maybe you could do them palms out. if you have a weaker back, then do them palms in.

personally, i prefer palms out, with a close grip.

change your grip too, to the the muscles in a different angle.

and pyramids are good too. i.e. 1 pullup, 10 pushups. 2 pull ups, 10 pushups. 3 pullups, 10 pushups. do that up to 4 or 5. and then work your way down again.

I do them with Palms out...I always thought that palms in were chin-ups.

I have short arms, my back isnt weak per-se...maybe it is, I dont know, I have just never really been able to do them. I'll try your advice though...see what happens in a few weeks.

I put my hands about 6-8 inches wider than my shoulders.

[eddielb]

Im 5'11 220 pounds (people dont think I weight that much cause im kinda thin?) but I can bench 345 about 3 times, not sure what my max is?

[AKIRA]

Im 5'11 220 pounds (people dont think I weight that much cause im kinda thin?) but I can bench 345 about 3 times, not sure what my max is?

Is that your 3RM (Rep Max)? In other words, in no fuckign way can you get a 4th without help or bad form?

If so, then your max will be 365-370lbs.

[AKIRA]

I do them with Palms out...I always thought that palms in were chin-ups.

I have short arms, my back isnt weak per-se...maybe it is, I dont know, I have just never really been able to do them. I'll try your advice though...see what happens in a few weeks.

I put my hands about 6-8 inches wider than my shoulders.

Chin ups are basically what it says...your chin goes just above the bar. A pull up is when your eyes are about at level with the bar.

Whenever I do chin ups, my arms are close and I have an underarm grip.

I dont care what the fuck anyone says, chinups done that way > any sort of curl. Especially when theyre weighted. I am repping 70lbs + my weight (216lb).

[AKIRA]

Thanks for the advice!

I always strech for about 5 minutes and then do little things like pushups to warm up, and then i get onto the bench. i havent been trying to determine my max lately, but ill keep that workout in mind incase i do. I'm really jsut looking for a balance between wieght and reps, because im relatively happy wiht my size but i want to be stronger without getting too bulky, thats why i go for more reps than higher weight. i'm 5'11 ~173 now, and i want to be able to bench 275 without being over 185

I actually like that better. Personally, Id rather like to say I bench 275 for 10 times than 405 once. Actually wait...hah, no I would actually like to say it, but if you can rep 275 for 10 reps, youre going to look better/bigger (most likely) than a person that just does 1RM workouts.

Bench maxes are just numbers and bragging rights. To put on size, the key is "tension time." The longer the stress is placed on the muscle the better, but it must have intensity. 8-12 is textbook for size, but I like to train around the 8 rep range to still have some significant strength along with appearing muscular.

I remember working out at a Golds and seeing this cut to shit bodybuilder lifting and struggling on weight I rep with. Its not that hes a pussy, hes training for size, not to mention, he might be cutting, which can and will rob him of energy. I was no where near as cut, but I wasnt too far behind and its nice to know I can lift more than someone who juices.

[NE98LS1]

Im 5'11 220 pounds (people dont think I weight that much cause im kinda thin?) but I can bench 345 about 3 times, not sure what my max is?

i'm pressive! i was about that size when i was on creatine last summer (5'11 218) and could only hit 305!

[SexOnWheels]

.....Bench maxes are just numbers and bragging rights. To put on size, the key is "tension time." The longer the stress is placed on the muscle the better, but it must have intensity. 8-12 is textbook for size, but I like to train around the 8 rep range to still have some significant strength along with appearing muscular...

It is good for the psyche as well as to know that you are actually getting stronger.

But you are right mostly it is for bragging rights.

[eddielb]

It is good for the psyche as well as to know that you are actually getting stronger.

But you are right mostly it is for bragging rights.

no doubt!

but yea 3 rm would probably be my max, I struggle for that 3rd, and a 4th I would probably end up needed help... unless Im all pumped up and theres a hot ass gym trainer bending over saying if I hit 4 I get to hit her till im done then ill do 5 ! I haven't done creatine since high school, I've lately been doing kinda like what we did in college football 12-10-8-6 mon-fri different body parts every day - my damn gut wont go away ! Looks like I have a beer belly, but I dont even drink, (just turned 21) I started doing MMA last month, and i've already lost about 4 pounds (im like 217ish) we'll see!

[Raoul-Duke]

im 150lbs and the most ive ever put up was 235...two plates and a nick on each side

[TripleBlackTA]

im 164lbs, 6'1 and my max is 210

[Stone]

no doubt!

but yea 3 rm would probably be my max, I struggle for that 3rd, and a 4th I would probably end up needed help... unless Im all pumped up and theres a hot ass gym trainer bending over saying if I hit 4 I get to hit her till im done then ill do 5 ! I haven't done creatine since high school, I've lately been doing kinda like what we did in college football 12-10-8-6 mon-fri different body parts every day - my damn gut wont go away ! Looks like I have a beer belly, but I dont even drink, (just turned 21) I started doing MMA last month, and i've already lost about 4 pounds (im like 217ish) we'll see!

If you need any advice with MMA(ie Jujitzu, self-defense, or hand to hand) PM me...ive been doing it since i was 16 on and off.

[derrinx]

If you need any advice with MMA(ie Jujitzu, self-defense, or hand to hand) PM me...ive been doing it since i was 16 on and off.

i need advice...i want to start!!! haha...any suggestions? look at my local gym for classes?

its always been something ive wanted to do because i'm really really flexible, i think i have a decent power to wieght ratio haha and once i train for endurance i never get tired...ohh and i really really really like fighting...

[SeVeReDiStOrTiOn]

Gotta question that kinda has to do with the topic. I just started stacking celltech and nitrotech hardcore...anyone have any tips for the best gains? I used to use celltech back in the day before there was a hardcore version...is it the same stuff?

[AKIRA]

Gotta question that kinda has to do with the topic. I just started stacking celltech and nitrotech hardcore...anyone have any tips for the best gains? I used to use celltech back in the day before there was a hardcore version...is it the same stuff?

Im not familiar with the items, but I assume thats a stack of creatine and arginine...?

It might be the same stuff, but hydrogenized which can be better absorbed. The intake might have a larger quantity, but with both of those (creatine & arginine), more doesnt necessarily mean better. Any excess will be flown out your dick when you piss. Everyone's body is different. You might respond better to more or less dosages.

When it comes to creatine, I use a creatine ethyl ester (sp?). I used to use monohydrate and got no results, but with CEE, you dont get any bloating found with monohydrate, thus, absorbed without the need of a sugar enriched juice.

I guess Id give those 2 products a shot, though they maybe expensive compared to others. Question: What if you didnt want the hardcore version, can you still buy the regular version?

[310stanger]

Gotta question that kinda has to do with the topic. I just started stacking celltech and nitrotech hardcore...anyone have any tips for the best gains? I used to use celltech back in the day before there was a hardcore version...is it the same stuff?

the hardcore version is a more indepth product because there are plenty of products have hit the market that have eclipsed the original formual of celltech. Muscle Tech is a really pompous company so the fact that they improved their product makes it "hardcore". Honestly, jus to save you some money dude.... I recommend you not use muscle tech products. They are a huge marketing scheme, and they pay for their advertising by having ultra high prices for their products. I sware by a company called Gaspari Nutrition and by shopping online their products are not only much cheaper but far superior to anything on the market. They are cutting edge. If for whatever reason you choose to not use Gaspari products, Bsn is a great company. I'm anti muscletech. They are all hype, and they use a bunch of pro bodybuilders to push their overpriced products. Gaspari Nutrition is a cutting edge company founded by a top bodybuilder of the late 80s and early 90s in Rich Gaspari. check their stuff out when you are done with the muscle tech stuff. Try their creatine product called sizeon and their nitric oxide supplement called superpump250. Good shit. Good prices.

[AKIRA]

Good advice. Ironmagazine.com sells quality products at a fraction of the cost too. Taylorsnutrition.com too.

[SeVeReDiStOrTiOn]

Im not familiar with the items, but I assume thats a stack of creatine and arginine...?

It might be the same stuff, but hydrogenized which can be better absorbed. The intake might have a larger quantity, but with both of those (creatine & arginine), more doesnt necessarily mean better. Any excess will be flown out your dick when you piss. Everyone's body is different. You might respond better to more or less dosages.

When it comes to creatine, I use a creatine ethyl ester (sp?). I used to use monohydrate and got no results, but with CEE, you dont get any bloating found with monohydrate, thus, absorbed without the need of a sugar enriched juice.

I guess Id give those 2 products a shot, though they maybe expensive compared to others. Question: What if you didnt want the hardcore version, can you still buy the regular version?

This is from their site http://www.muscletech.com/PRODUCTS/M...builders.shtml

It's a protein and creatine stack...the thing that kinda bugs me is both products say they stimulate insulin release, I wonder if that can cause problems like making you a diabetic?

I didn't see a non-hardcore version but i was definately looking...hoping it would be cheaper.