My bench press was terrible 3 months ago I think it was 150 lbs and now I'm at 200 lbs. What my friend I did was this; start with your 3-5 rep range weight, immediately after drop the weight to your 8-10 rep range, its ok if you can do the full 8-10 reps, push your self to exhaustion and then do 3 negative reps. You will need a partner for this system but it has worked wonders for me with bench press, squats, and lat pull downs.
I want to start lifting this year - tips on keeping my arms attached to my body?
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My bench press was terrible 3 months ago I think it was 150 lbs and now I'm at 200 lbs. What my friend I did was this; start with your 3-5 rep range weight, immediately after drop the weight to your 8-10 rep range, its ok if you can do the full 8-10 reps, push your self to exhaustion and then do 3 negative reps. You will need a partner for this system but it has worked wonders for me with bench press, squats, and lat pull downs.
Your main muscles for overhead press is shoulders and triceps whereas bench is shoulders triceps and chest .. pretty sure it's clear to any gym regular why bench is always significantly higher for just about everyone that does it .... you can "push press" a lot more than overhead press and they look similar of course so you sure you're doing true overhead press form?
A respectable ratio for those who train overhead press and bench is 2/3 or slightly less if you're especially skilled in overhead pressing .. NOWHERE near approaching 3/3 ... strstd.com which is a great site/tool to use puts a 200 pounder at advanced when they can bench 289 and overhead press 172. That's as you can see significantly less even than 2/3 ratio, and you're about 10 pounds away from being elite in the overhead press with that ability, but you've barely broken intermediate level on the bench ... benching intermediate and overhead pressing elite does not add up or make any sense at all. We're not exactly comparing deadlift and bench or squat and curls or something using different muscle groups either! this is press and bench press!
I've dieted down recently to 161 and lost a little strength and size but really lean and bulking back up and currently about 168 pounds at 6'2 1/2 and my bench is about 250 and overhead press about 160.
I'm what you would call a good overhead presser relative to my bench and yet it's still 90 pounds away from it .... (strstd.com's advanced level starts for my weight at 258 for bench and 154 for overhead press.) Basically if you really can't bench more than you overhead press you're not really overhead pressing or something is SERIOUSLY wrong somewhere ... either way it's surprising you respond the way you are here when you're pretty strong you'd think you'd know how insane what you're stating sounds ... so as it's not impossible, I added the qualifier word "pretty" in front of it so it is pretty impossible.
Movingup is correct. I guess I am one that can be considered to have a strong shoulders. Bench (275x3) and Military Press (155x4). I dont think Ive seen or heard of anyone that can military more than they can bench. Same muscles are activated in the bench as it is in the military plus the chest of course. And powercleaning a weight higher than benching is either crazy or ridiculous.
Pic or it didnt happen! srs
Pic or it didnt happen! srs
How many pushups can you do?
I don't know if you should start with weights right away.
I don't know if you should start with weights right away.
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I wasn't familiar with the term "push press" sorry. I saw some videos on youtube and that's exactly how I do it. I thought the movement of my legs and the momentum they created were just techniques to lift heavier. I didn't know they would constitute a whole other exercise. Thank you for the astute observation. I'm sorry for getting a bit confrontational at first. I thought you were calling me a liar. I will have to get back to you with my overhead MAX then.
MovingUp is right and he was intelligent enough to know exactly what I was doing wrong. You on the other hand I will not even dignify that with an answer. Maybe Moving Up can tell you whether it is possible or not to powerclean more than you bench.
Heretohelp,
Your description sounds like you hardly do any upper body work, which would make you a "beginner" for these body parts you want to improve. You've received some good advice for a beginner and good advice for someone who is not a beginner (i.e. bad advice for a beginner). Let me reconfirm the good advice for a beginner.
First 3 months: Training the body for good technique and preparing the muscles for lifting
Month 1, Low weight, high reps: You will want to be able to complete 3 sets of 12-15 reps/set. Your focus is on technique. Your weight is sufficient to make you focus on your technique but light enough to complete all reps in the 3rd set without struggling. You will get your best value from a personal trainer during this section. The trainer will help you ensure your technique is excellent.
I recommend dumbbell bench/incline press, seated shoulder dumbbell press, lat pull downs, bent over rows, shrugs or upright row. Since you're not "building muscles" but "learning technique" you can work your muscle groups more than once a week. You should not be paralyzed with soreness because of your routine. You can increase the weight only if you can complete all the reps.
Month 2, increase weight and split up the first exercises, add complementary exercises: There are many ways to split up these exercises. Some recommend combining complementary muscles (bench press and shoulder press) some recommend combining the push/pull exercises (bench press and lat pull downs). You'll have to decide which you prefer. What ever you choose, you'll also add complementary exercises to these initial ones. Chest flies complement bench, lateral shoulder raises complement seated press, seated rows complement both lat pull downs and bent over rows.
You'll perform the new exercises low weight and high reps. Your old exercises will increase weight so you can only do 8-10 reps for all three sets.
Month 3, increase weight for both primary and complimentary exercises and consider adding bicep and tricep exercises. Don't bother with low weight and high reps for the new stuff. Target your weight so you remain between 8-12 reps. Increase when you get 3 sets of 12 reps.
Once you've finished the first three months, evaluate your results and see if you're getting what you want. If you desire more bulk, add weight and keep your sets in between 4-7 reps. If you like what is happening, continue with your 8-12 rep sets.
Your description sounds like you hardly do any upper body work, which would make you a "beginner" for these body parts you want to improve. You've received some good advice for a beginner and good advice for someone who is not a beginner (i.e. bad advice for a beginner). Let me reconfirm the good advice for a beginner.
First 3 months: Training the body for good technique and preparing the muscles for lifting
Month 1, Low weight, high reps: You will want to be able to complete 3 sets of 12-15 reps/set. Your focus is on technique. Your weight is sufficient to make you focus on your technique but light enough to complete all reps in the 3rd set without struggling. You will get your best value from a personal trainer during this section. The trainer will help you ensure your technique is excellent.
I recommend dumbbell bench/incline press, seated shoulder dumbbell press, lat pull downs, bent over rows, shrugs or upright row. Since you're not "building muscles" but "learning technique" you can work your muscle groups more than once a week. You should not be paralyzed with soreness because of your routine. You can increase the weight only if you can complete all the reps.
Month 2, increase weight and split up the first exercises, add complementary exercises: There are many ways to split up these exercises. Some recommend combining complementary muscles (bench press and shoulder press) some recommend combining the push/pull exercises (bench press and lat pull downs). You'll have to decide which you prefer. What ever you choose, you'll also add complementary exercises to these initial ones. Chest flies complement bench, lateral shoulder raises complement seated press, seated rows complement both lat pull downs and bent over rows.
You'll perform the new exercises low weight and high reps. Your old exercises will increase weight so you can only do 8-10 reps for all three sets.
Month 3, increase weight for both primary and complimentary exercises and consider adding bicep and tricep exercises. Don't bother with low weight and high reps for the new stuff. Target your weight so you remain between 8-12 reps. Increase when you get 3 sets of 12 reps.
Once you've finished the first three months, evaluate your results and see if you're getting what you want. If you desire more bulk, add weight and keep your sets in between 4-7 reps. If you like what is happening, continue with your 8-12 rep sets.
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namsokiek,
Thank You for Refocusing the post to the Lady's Question!
For the Lady, lifting BIG weights this early on is a recipe for setback injuries.
Check out Bodybuilding.com, Labrada.com or scoobysworkshop.com all are good sources of information.
One good tool is: Custom Workout Plans - Scooby's Home Workouts and also:
Lastly Check Out a Personal Trainer at your gym for Goal Setting, Nutrition, Proper Technique and most importantly to help you achieve "YOUR GOAL's"!
Thank You for Refocusing the post to the Lady's Question!
For the Lady, lifting BIG weights this early on is a recipe for setback injuries.
Check out Bodybuilding.com, Labrada.com or scoobysworkshop.com all are good sources of information.
One good tool is: Custom Workout Plans - Scooby's Home Workouts and also:
Lastly Check Out a Personal Trainer at your gym for Goal Setting, Nutrition, Proper Technique and most importantly to help you achieve "YOUR GOAL's"!
Ok I'm going to settle it all for you right here!
Start with calisthenics first, the bottom, the way bottom! A lot of people here are saying weights weights weights. But what control do you truly have? No one here who lifts weights has any business doing so when they have not shown a sense of mastery and control of their own body.
I do yoga and calisthenics... These fundamental basis of fitness will bring better kinesthetic awareness to your entire anatomy.
Who here can do 5 strict no kip slow up and down ring muscle ups from dead hang?
Raises hand.
Start with calisthenics first, the bottom, the way bottom! A lot of people here are saying weights weights weights. But what control do you truly have? No one here who lifts weights has any business doing so when they have not shown a sense of mastery and control of their own body.
I do yoga and calisthenics... These fundamental basis of fitness will bring better kinesthetic awareness to your entire anatomy.
Who here can do 5 strict no kip slow up and down ring muscle ups from dead hang?
Raises hand.
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Ring muscle ups are advanced.You need a good deal of work done BEFORE getting on the rings.
I suggested basic calisthenics because she should start light, lifting herself before trying weights.IMO.
I suggested basic calisthenics because she should start light, lifting herself before trying weights.IMO.
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Heretohelp, I would just do basic conditioning exercises, to be honest from what I could see of your picture you already have a nice body. I don't think you need any hardcore routines. You would be surprised what some light conditioning would do for a body but as I see it your body has no issues in my eyse
Thankyou for all the advice everybody. After an initial phase of hiding behind my sofa and poking the 5x5 manual with a stick I managed to capture the beast and bring it to my dad who apparently has tried it out before and has enforced some kind of parental health and safety code which means he has to be with me when I try it. I do need to work up to it since I'm a beginner so I'll probably start by trying not to look the heavy lifters in the eye as I flail about with an empty bar. Thanks for the compliment BigO but my major issue with my body is that it won't fight off my friends when they rugby tackle me or lift a motorbike into the back of the car without a muscle injury. I took the photo down as I figured leaving it up for too long wouldn't be wise.
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Do 3 finger one armed pull-ups count?
I use Free Weights (mostly dumbbells), Rings, a Total Gym, Jam Gym similar to TRX and a Metolius Simulator (for Hand and Forearm) strength.
Lower body is built with Big weights and Inline skates! :biggrin1:
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Just a quick question about the 5x5 - my dad got pretty huge on it, which makes sense since he's been training and doing physical jobs for most of his life, but you don't think I will do you? I know most women can't get large without steroids but I tend to put muscle definition on fast. I've been talking to somebody who thinks I'll lose the indent of waist definition when the muscles straighten out and that people might perceive me as fat rather than muscular if this happens further on down the road. Is that other people's experiences as well? I really want to do this for my health but I don't want to make myself look worse.
Your height will conceal a lot of mass or fat.Are you " Big Boned " meaning you have a large skeletal structure? If so that may indicate quite a bit muscular potential.
Either way, depending on how wide your hips are, you will mostly retain the curves as you will not be developing your sides too much.You can look at pictures of female athletes....they retain curves.
Either way, depending on how wide your hips are, you will mostly retain the curves as you will not be developing your sides too much.You can look at pictures of female athletes....they retain curves.
That sounds awesome. I can put a few pounds on without it being too noticeable so hopefully it should be the case with muscle mass too like you say. I'm not big boned (I don't think?) or at least I'm pretty small for a tall person, if that makes sense (small feet etc). I do have quite broad shoulders though. Like a patch work quilt of body parts.
They're 40" wide and my waist is 26/27". Thanks for your input, that's very reassuring. I get overly cautious of appearing too intimidating since I'm aware that height and bulk can look physically alarming, especially in a stern looking suit xD
They're 40" wide and my waist is 26/27". Thanks for your input, that's very reassuring. I get overly cautious of appearing too intimidating since I'm aware that height and bulk can look physically alarming, especially in a stern looking suit xD
Here are two books about weightlifting for women. I'm a guy so I don't have either of them. However, I do follow both of the authors and read their articles. I would especially recommend Strong Curves. I've incorporated a lot of Bret Contreras' advice into my own training, and have found it to be incredibly effective.
Strong Curves: A Woman's Guide to Building a Better Butt and Body: Bret Contreras, Kellie Davis: 9781936608645: Amazon.com: Books
The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess: Lou Schuler, Cassandra Forsythe M.S., Alwyn Cosgrove: 9781583333396: Amazon.com: Books
Also, I wanted to add that the StrongLifts 5x5 program is great, and you can't really go wrong with it. However, if you find that you stop making progress on it, or that it's adding muscle to the wrong places, then I would recommend looking into one of the books I've recommended.
Strong Curves: A Woman's Guide to Building a Better Butt and Body: Bret Contreras, Kellie Davis: 9781936608645: Amazon.com: Books
The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess: Lou Schuler, Cassandra Forsythe M.S., Alwyn Cosgrove: 9781583333396: Amazon.com: Books
Also, I wanted to add that the StrongLifts 5x5 program is great, and you can't really go wrong with it. However, if you find that you stop making progress on it, or that it's adding muscle to the wrong places, then I would recommend looking into one of the books I've recommended.
That sounds awesome. I can put a few pounds on without it being too noticeable so hopefully it should be the case with muscle mass too like you say. I'm not big boned (I don't think?) or at least I'm pretty small for a tall person, if that makes sense (small feet etc). I do have quite broad shoulders though. Like a patch work quilt of body parts.
They're 40" wide and my waist is 26/27". Thanks for your input, that's very reassuring. I get overly cautious of appearing too intimidating since I'm aware that height and bulk can look physically alarming, especially in a stern looking suit xD
40 in hips...? I am fat, and 36 in hips.Waist appears narrow enough for you to be very curvy.
