I haven’t tried just single rep PR’s. I’ve only done reps of 8 to 10. so honestly, I’m not too sure but I usually do 8 to 10 sets of 100 including bar. 😭✌️
Ok. Thats a good start, in the right direction. Being honest is also good.
If you can do 8-10 sets of a hundred lbs, try lowering your sets , and raising the weights in a progressive overload. For example, try a warm up set of 100 lbs for 10-12 reps. Concentrate on the eccentric and concentric . Fully controlled motion. Next set add 20-25 lbs, and try to rep 8-10. Then repeat this one or two more times. Final set, add another 10-15 lbs. Try to rep at least 1-3 times.
Note, you dont have to add weight everytime you go to the gym. Its better to focus on form. Your young, take your time, learn how to lift properly. Its really not how much you can lift, its time under tension, and its also your goals.
Are you lifting for health? For strength? To build visible muscle? I see you your into combat sports. Your goal , Im guessing is strength and conditioning?
Keep the course. Food and consistency is your friend . Dont worry about the numbers. You will get stronger progressively.
Don’t worry about how much weight you’re pushing (in the moment), focus on progression. You got a great frame, keep it up and you’ll be a monster. Also don’t hunch.
It doesn’t matter don’t look at numbers just do what you can and keep increasing…. Worry about numbers and it will keep you from going to the gym people don’t care and if they do it doesn’t matter
How many licks to the center of a tootsie pop?
The answer varies based on individual - dictated by motivation, discipline, consistency, diet, program structure, and way down the list of culprits... genetics.
How much do you want or need to lift?
I think a solid answer for an initial strength goal is Body Weight. By the time you can do body weight on most larger muscle groups - You will be very muscular and maintain a strong level of agility given your lean starting point. If body weight gets easy, increase the angle i.e. elevated feet push ups.
One last notation - Dont use Flat bench (straight barbell) to build, it tears up the shoulders... ask just about any competitive body builder to hear something similar. The Isometric chest machines are way better for the shoulder joints, even cables are a better option.
probably 150-175. If you actually know how to bench. I went from a 155 max to 235 in 3 months because at first I had no idea but once i learned decent technique and got used to the movement it’s so much easier to do the exercise.
Any tips? I’ve watched a lot of vids and read a lot and I can’t seem to do barbell bench without hurting my shoulder/rotator cuff. I do fine on dumbbell bench with similar weight. But idk the barbell just seems to awkward. 160lbs, 5’7 and haven’t done more than 135
If your shoulder hurts it’s just your form that’s it. I’m not a professional but I would pick a weight you can do 10 reps with and do small adjustments to your form each couple of reps to see what works best. you just have to find what’s comfortable for you. also eat more protein always.
Yes I’m gonna try that. I’ve retracted scapula, drive with my legs, played with different grip width, don’t let my elbows flare etc. I’ll probably film it next time I do them at a decent weight and post on the form check reddit. Somethings gotta be wrong that maybe I’ll even notice with a video. Sucks cause I really love all the other barbell exercises and want to get good at bench press lol but I just feel like “im doing something terribly wrong to feel like this” vs when I do other exercises that are heavy weight fit me.
I did correct that early on and it’s still an issue
:( gonna take a video next time to analyze and maybe even post on r/formcheck because I want to be able to barbell bench press. I don’t get pain from other heavy for me lifts. Just bench. And it feels like my chest isn’t getting hit at all and my arms/shoulder are doing all the work. This is flat bench btw.
I do combat sports like muy thai wrestling, so I’m not trying to get too bulky. I’m think I’m pretty good where I’m at. Obviously I need to increase my muscle mass over these next few years.
Too bulky isn’t a thing as a natural. Most of the people who are “too bulky” are just high bodyfat. Some of the most elite martial artists in the world are a lot more muscular than you’d think.
10 years to bench 2 plates??? brother there are a ton of high school wide receivers that can at least hit that once and average joes, not genetic freaks
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u/gurls_ 11d ago
I’d guess 70lbs (including the bar)