I'm buying a bench

Olorin · 21-12-2004, 10:24 PM

Alrighty folks,

I going to buy a bench for the house, what I'm after is just a basic bench without stands for the barbell or anything like that, just something that will give me incline, flat and decline workouts with dumbells.
I have decided it is safer for me to work my chest with dumbells at home alone rather than using the bar, as I can really go for it in my last set of bench press's and just drop them by my side when I give out.
I also quite enjoy working my chest with dumbells

But anyway, I have been looking at some benches online and prices range from about 50 quid to about 400 quid. I have no doubts about the quality of the expensive benches, but I'm wondering about the cheeper ones. They say things like "max user weight 120kg" or something like that.
Does that include the weights being lifted or not?
I take it that a bench like that is no use to someone weighing 90kg and wants to press 2 40kg dumbells?
I am prepared to pay 200ish quid for a bench, you can get a pretty decent one for that I think, but if one at 100 quid is just as good then I'd get that.
Does anyone have any advice they could share before I buy anything?

Cheers folks!!

Olorin · 21-12-2004, 10:46 PM

Oh also, I forgot to ask:

How is this for a chest workout?

press-up
dumb-bell press
incline dumb-bell press
decline dumb-bell press
skullcrusher, without bending elbows
dumb-bell fly
(what about incline/decline flys, should I do them also?)
wide arm press-ups with feet up
finish up with a burn out using a light weight

I do this once a week, 4 sets, increasing the weight each set.
First set I do about 15-20 reps, 2nd and 3rd sets 10 reps, last set I aim for 10 but usually get about 5-8 reps, as soon as I get 10 on the last set 2 weeks in a row I add at 2-4kg on the next week.

zx9rjas · 22-12-2004, 09:00 AM

I started out at home with a DP bench from argos. It was only designed to hold 80kg at maximum but I had 110kg on it and I was around 90kg and it survived, also used 55kg dumbells on it. It is still perfectly fine and in my loft as I need the gym for training now.

I would say that you will probably grow out of home training and need a gym as I did. Home training is great but once you start getting to a certain size you will need a good squat rack and probably need 60kg dumbells :twisted: ,not to mention all the different machines and benches in a gym that offer different ways to work muscle fibres. Go for a cheap bench for the minute and if you need a better one, you have only spent 50 for the first (will probably use it for couple of years)

You chest training looks like it has too meany exercises/sets in them.

Go for 12 sets at maximum, 3 exercises/4 sets or 4 exercises/3 sets. I would only use this volume in a week by splitting my chest training to twice a week, 12 sets on monday, 12 sets on thursday/friday. If you cut back your sets your weights will increase faster.

J

Olorin · 22-12-2004, 11:17 AM

Thanks dude.

It does seem quite a lot when it written down like that. I've always wondered what the first couple of sets actually do, if they are too light or not because the last set is always the heaviest and feels like the most important. Is it just as important to work up to your heaviest lifts?

zx9rjas · 22-12-2004, 02:52 PM

For the moment on my chest for example this is how I train.

Warm up with 20-25 reps with some dumbells on a flat bench to get the muscles warm and stretched, also to get the mind to muscle focus. I always start with this and dont count it as a proper set.

Monday

I then rack my bar for 15 reps but stop at 12. I then add about 50lbs and go for 8 reps to failure, then add 20lbs and get 6 reps to failure, then remove 20lbs and go for as many as I can.
I follow this for rep range for decline presses, but baring in mind my chest is already pumped and slightly weaker.
I then finish off with 4 sets of cable flyes at around 8 reps.

Friday

This session I start with a flye movement to focus on building strength. Aiming for around 12 reps not to failure, then building up the weight for 8-10 reps, then 8 reps with 85lb dumbells and then again with the same weight. I keep my elbows at a very slight bend throughout the movement, especially at the bottom. If you are bending your elbows too much the weight is too heavy and the focus isa not on the chest. I see alot of people performing flyes more like a benching movement(no good).

I then go for 4 sets of flat dumbell presses at the 8-10 reps range, then finish off with 4 sets of slow pushups with my hands quite wide. I focus on slow painful presses for a good pump and go to failure every set.

This is just an example of my chest routine at the moment and I change all my routines every 3 weeks, I wouldn't suggest following a twice weekly schedule at the moment though as it may be too much for your chest. I only use the twice weekly for about 5-6 weeks at the maximum otherwise it has a negative effect on my chest.

I know that garry on the forum (who is a huge monster) starts off with 20 reps and then goes for 6-8 reps at a heavy weight then lightens each next set. Experiment for a few weeks with each and see which gives the best results for you.

J

Olorin · 28-12-2004, 04:13 PM

Will do. I'm going to try doing a warm up set, then going heavy and then lighter and lighter again for a few weeks, done it last night and really enjoyed it. It seems to be a good way to get my muscles used to working again, has been a few months off I suppose.
I did:
Some stretching and flapping about,
30 reps with light weight
stretched again
Bench Press x3
Incline Dumbbell press x3
Dumbell Flys x3
Incline Dumbbell Flys x3
Tried to finish up with some wide arm press ups, managed 1!!

I'll be doing this for a few weeks then I'll do the routine you suggested, I think I'll basically be doing the same exercises except increasing the weight each set. I might rotate these methods every 4 weeks.
I'll only be doing my chest once a week for the forseable future.
Monday chest, Wednesday back n shoulders, Friday arms. Thinking Sunday legs.
I'll be doing fitness Sunday, Tuesday, Thurday mornings.
Tuesdays and Thurdays I'm planning HIIT in the mornings up and down a hill nearby. Sunday should I do my legs before or after fitness? I'm planning a jog, 45mins to an hour or something.
Thanks for your advice dude, Merry Christmas!!

zx9rjas · 28-12-2004, 06:34 PM

If you are going to perform jogging on your leg day, then do this straight after your leg routine. Performing it before will exhaust your glycogen too much and be detrimental to your strength. At least if you do it directly after your routine your body will use fat to fuel your muscles as your leg routine will have used your glycogen storage.

Have a good new year.

J

Olorin · 28-12-2004, 07:17 PM

Thank you!

21-12-2004, 10:24 PM	#1 (permalink)
Olorin Under Construction Join Date: Nov 2004 Location: Scotland Posts: 38 Rep Power:	I'm buying a bench Alrighty folks, I going to buy a bench for the house, what I'm after is just a basic bench without stands for the barbell or anything like that, just something that will give me incline, flat and decline workouts with dumbells. I have decided it is safer for me to work my chest with dumbells at home alone rather than using the bar, as I can really go for it in my last set of bench press's and just drop them by my side when I give out. I also quite enjoy working my chest with dumbells But anyway, I have been looking at some benches online and prices range from about 50 quid to about 400 quid. I have no doubts about the quality of the expensive benches, but I'm wondering about the cheeper ones. They say things like "max user weight 120kg" or something like that. Does that include the weights being lifted or not? I take it that a bench like that is no use to someone weighing 90kg and wants to press 2 40kg dumbells? I am prepared to pay 200ish quid for a bench, you can get a pretty decent one for that I think, but if one at 100 quid is just as good then I'd get that. Does anyone have any advice they could share before I buy anything? Cheers folks!!

22-12-2004, 09:00 AM	#3 (permalink)
zx9rjas Making Progress Join Date: Sep 2004 Location: Southampton Posts: 343 Rep Power:	I started out at home with a DP bench from argos. It was only designed to hold 80kg at maximum but I had 110kg on it and I was around 90kg and it survived, also used 55kg dumbells on it. It is still perfectly fine and in my loft as I need the gym for training now. I would say that you will probably grow out of home training and need a gym as I did. Home training is great but once you start getting to a certain size you will need a good squat rack and probably need 60kg dumbells :twisted: ,not to mention all the different machines and benches in a gym that offer different ways to work muscle fibres. Go for a cheap bench for the minute and if you need a better one, you have only spent 50 for the first (will probably use it for couple of years) You chest training looks like it has too meany exercises/sets in them. Go for 12 sets at maximum, 3 exercises/4 sets or 4 exercises/3 sets. I would only use this volume in a week by splitting my chest training to twice a week, 12 sets on monday, 12 sets on thursday/friday. If you cut back your sets your weights will increase faster. J ______________________ 50% of bodybuilding is nutrition 50% of body building is not overtraining If you cant gain see the above

22-12-2004, 02:52 PM	#5 (permalink)
zx9rjas Making Progress Join Date: Sep 2004 Location: Southampton Posts: 343 Rep Power:	For the moment on my chest for example this is how I train. Warm up with 20-25 reps with some dumbells on a flat bench to get the muscles warm and stretched, also to get the mind to muscle focus. I always start with this and dont count it as a proper set. Monday I then rack my bar for 15 reps but stop at 12. I then add about 50lbs and go for 8 reps to failure, then add 20lbs and get 6 reps to failure, then remove 20lbs and go for as many as I can. I follow this for rep range for decline presses, but baring in mind my chest is already pumped and slightly weaker. I then finish off with 4 sets of cable flyes at around 8 reps. Friday This session I start with a flye movement to focus on building strength. Aiming for around 12 reps not to failure, then building up the weight for 8-10 reps, then 8 reps with 85lb dumbells and then again with the same weight. I keep my elbows at a very slight bend throughout the movement, especially at the bottom. If you are bending your elbows too much the weight is too heavy and the focus isa not on the chest. I see alot of people performing flyes more like a benching movement(no good). I then go for 4 sets of flat dumbell presses at the 8-10 reps range, then finish off with 4 sets of slow pushups with my hands quite wide. I focus on slow painful presses for a good pump and go to failure every set. This is just an example of my chest routine at the moment and I change all my routines every 3 weeks, I wouldn't suggest following a twice weekly schedule at the moment though as it may be too much for your chest. I only use the twice weekly for about 5-6 weeks at the maximum otherwise it has a negative effect on my chest. I know that garry on the forum (who is a huge monster) starts off with 20 reps and then goes for 6-8 reps at a heavy weight then lightens each next set. Experiment for a few weeks with each and see which gives the best results for you. J ______________________ 50% of bodybuilding is nutrition 50% of body building is not overtraining If you cant gain see the above

28-12-2004, 06:34 PM	#7 (permalink)
zx9rjas Making Progress Join Date: Sep 2004 Location: Southampton Posts: 343 Rep Power:	If you are going to perform jogging on your leg day, then do this straight after your leg routine. Performing it before will exhaust your glycogen too much and be detrimental to your strength. At least if you do it directly after your routine your body will use fat to fuel your muscles as your leg routine will have used your glycogen storage. Have a good new year. J ______________________ 50% of bodybuilding is nutrition 50% of body building is not overtraining If you cant gain see the above

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21-12-2004, 10:46 PM	#2 (permalink)
Olorin Under Construction Join Date: Nov 2004 Location: Scotland Posts: 38 Rep Power:	Oh also, I forgot to ask: How is this for a chest workout? press-up dumb-bell press incline dumb-bell press decline dumb-bell press skullcrusher, without bending elbows dumb-bell fly (what about incline/decline flys, should I do them also?) wide arm press-ups with feet up finish up with a burn out using a light weight I do this once a week, 4 sets, increasing the weight each set. First set I do about 15-20 reps, 2nd and 3rd sets 10 reps, last set I aim for 10 but usually get about 5-8 reps, as soon as I get 10 on the last set 2 weeks in a row I add at 2-4kg on the next week.

22-12-2004, 11:17 AM	#4 (permalink)
Olorin Under Construction Join Date: Nov 2004 Location: Scotland Posts: 38 Rep Power:	Thanks dude. It does seem quite a lot when it written down like that. I've always wondered what the first couple of sets actually do, if they are too light or not because the last set is always the heaviest and feels like the most important. Is it just as important to work up to your heaviest lifts?

28-12-2004, 04:13 PM	#6 (permalink)
Olorin Under Construction Join Date: Nov 2004 Location: Scotland Posts: 38 Rep Power:	Will do. I'm going to try doing a warm up set, then going heavy and then lighter and lighter again for a few weeks, done it last night and really enjoyed it. It seems to be a good way to get my muscles used to working again, has been a few months off I suppose. I did: Some stretching and flapping about, 30 reps with light weight stretched again Bench Press x3 Incline Dumbbell press x3 Dumbell Flys x3 Incline Dumbbell Flys x3 Tried to finish up with some wide arm press ups, managed 1!! I'll be doing this for a few weeks then I'll do the routine you suggested, I think I'll basically be doing the same exercises except increasing the weight each set. I might rotate these methods every 4 weeks. I'll only be doing my chest once a week for the forseable future. Monday chest, Wednesday back n shoulders, Friday arms. Thinking Sunday legs. I'll be doing fitness Sunday, Tuesday, Thurday mornings. Tuesdays and Thurdays I'm planning HIIT in the mornings up and down a hill nearby. Sunday should I do my legs before or after fitness? I'm planning a jog, 45mins to an hour or something. Thanks for your advice dude, Merry Christmas!!

28-12-2004, 07:17 PM	#8 (permalink)
Olorin Under Construction Join Date: Nov 2004 Location: Scotland Posts: 38 Rep Power:	Thank you!