bench press

popp · 02-10-2005, 06:57 PM

just wondered what the average person on here can bench press for there body size as i dont seem to be gaining any strengh. i start of with 115Ibs and do about 40 reps then go up to about 180Ilbs and can only do about 6 to 7 reps, my weight is about 13 and half stone, regards popp

addy boy · 02-10-2005, 07:23 PM

Why are you doing 40 reps?

popp · 02-10-2005, 08:17 PM

i start off with some warm ups jogging on the spot and press ups then do my first set and try and aim for about 40 reps to make sure i am warmed up.

IrishThunder · 02-10-2005, 08:19 PM

warm up should not be 40 it should be like 12 or 10 then go to where it is hard to do 6-8 reps. or were u trying to do burnouts

popp · 02-10-2005, 08:45 PM

i have been reading the posts on this forum and have come to the conclusion that i am over training. this is my weekly workout
mon=chest
flat bench start at 115Lbs 40reps then 165 12 reps 200 about 2 reps;
incline dumb 55Lbs 6 or 7 sets about 20 reps finish on 10 or 11 reps
incline flyes 30Lbs 6 or 7 sets start about 20 reps finish 10
pullovers on pulley machine

tues=shoulders
seated barbell 1 set 60Lbs then up to 100Lbs 6 or 7 reps 6 sets
side latteral raises 5x20
front latteral raises 4x20
dumb press 50Lbs about 6 to 8 reps
dumb shrugs

weds=back
pullups 7 sets
rowing on machine 4 sets
dumb rowing 5 sets

thurs=arms
seated dumb curl 8x15 35Lbs
narrow bech press 130Lbs 15 reps
triceps on pulley machine

fri=legs
only use light weights on squat
leg extn
heel raise

i weigth about 190Lbs and height 5`9

going by the posts on here i seem to be overtraining, so what i will try is less reps more weight for a month and see if there is any difference..
regards popp :!:

Nick500 · 02-10-2005, 09:07 PM

to me it doesn't look like your overtraining particularly...

popp · 02-10-2005, 10:13 PM

thanks

Stu21Ldn · 02-10-2005, 10:18 PM

for me that would be over training but, everybodies different

Nick500 · 03-10-2005, 12:22 AM

i'm 5'9 and about 190lbs also, i can bench about 220 lbs for 12 reps, 260 lbs for 3 reps and 1 rep max about 300lbs. the most i've ever benched was 140kgs (~~310lbs) for 3 reps but that was when i was on superdrol.

Nick

TheDaddy2003 · 03-10-2005, 03:10 AM

id suggest dropping down to 4 days, if you want to become strong and gain weight.

Do 3 Exercises on each day:
Each exercise do 4 sets, 1 warm up set of 10 moderate to light weight:
Followed by 3 x 8 working sets, select a moderate to heavy weight that will only allow you to do work to a maxium of 3 sets with 8 reps.
On Each Day Work 2 Muscle Groups, suggested workout,

Example:

Monday Back + Cardio

Tuesday Chest & Triceps

Thursday Legs. + Cardio

Friday Shoulders and Biceps.

02-10-2005, 06:57 PM	#1 (permalink)
popp Under Construction Join Date: Oct 2005 Posts: 4 Rep Power:	bench press just wondered what the average person on here can bench press for there body size as i dont seem to be gaining any strengh. i start of with 115Ibs and do about 40 reps then go up to about 180Ilbs and can only do about 6 to 7 reps, my weight is about 13 and half stone, regards popp

02-10-2005, 07:23 PM	#2 (permalink)
addy boy Under Construction Join Date: Sep 2005 Posts: 59 Rep Power:	Why are you doing 40 reps? ______________________ Done it before, stopped, started again, wish I never stopped.

02-10-2005, 08:19 PM	#4 (permalink)
IrishThunder Under Construction Join Date: Sep 2005 Location: USA Posts: 40 Rep Power:	reply warm up should not be 40 it should be like 12 or 10 then go to where it is hard to do 6-8 reps. or were u trying to do burnouts ______________________ ~Court Jester~ Bench300 Squat 360 power clean 280 HT:5'8 WT:170 Body Fat: 4.6 lean mass: 162

02-10-2005, 09:07 PM	#6 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	to me it doesn't look like your overtraining particularly... ______________________ - Obsession is what lazy people call dedication -

03-10-2005, 12:22 AM	#9 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	i'm 5'9 and about 190lbs also, i can bench about 220 lbs for 12 reps, 260 lbs for 3 reps and 1 rep max about 300lbs. the most i've ever benched was 140kgs (~~310lbs) for 3 reps but that was when i was on superdrol. Nick ______________________ - Obsession is what lazy people call dedication -

02-10-2005, 08:17 PM	#3 (permalink)
popp Under Construction Join Date: Oct 2005 Posts: 4 Rep Power:	i start off with some warm ups jogging on the spot and press ups then do my first set and try and aim for about 40 reps to make sure i am warmed up.

02-10-2005, 08:45 PM	#5 (permalink)
popp Under Construction Join Date: Oct 2005 Posts: 4 Rep Power:	i have been reading the posts on this forum and have come to the conclusion that i am over training. this is my weekly workout mon=chest flat bench start at 115Lbs 40reps then 165 12 reps 200 about 2 reps; incline dumb 55Lbs 6 or 7 sets about 20 reps finish on 10 or 11 reps incline flyes 30Lbs 6 or 7 sets start about 20 reps finish 10 pullovers on pulley machine tues=shoulders seated barbell 1 set 60Lbs then up to 100Lbs 6 or 7 reps 6 sets side latteral raises 5x20 front latteral raises 4x20 dumb press 50Lbs about 6 to 8 reps dumb shrugs weds=back pullups 7 sets rowing on machine 4 sets dumb rowing 5 sets thurs=arms seated dumb curl 8x15 35Lbs narrow bech press 130Lbs 15 reps triceps on pulley machine fri=legs only use light weights on squat leg extn heel raise i weigth about 190Lbs and height 5`9 going by the posts on here i seem to be overtraining, so what i will try is less reps more weight for a month and see if there is any difference.. regards popp :!:

02-10-2005, 10:13 PM	#7 (permalink)
popp Under Construction Join Date: Oct 2005 Posts: 4 Rep Power:	thanks

02-10-2005, 10:18 PM	#8 (permalink)
Stu21Ldn Join Date: Mar 2005 Posts: 721 Rep Power:	for me that would be over training but, everybodies different

03-10-2005, 03:10 AM	#10 (permalink)
TheDaddy2003 Making Progress Join Date: Sep 2005 Location: Wales Posts: 184 Rep Power:	id suggest dropping down to 4 days, if you want to become strong and gain weight. Do 3 Exercises on each day: Each exercise do 4 sets, 1 warm up set of 10 moderate to light weight: Followed by 3 x 8 working sets, select a moderate to heavy weight that will only allow you to do work to a maxium of 3 sets with 8 reps. On Each Day Work 2 Muscle Groups, suggested workout, Example: Monday Back + Cardio Tuesday Chest & Triceps Thursday Legs. + Cardio Friday Shoulders and Biceps.

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