Bench Press and Squat Help

Freeezer · 15-10-2006, 11:19 PM

Okay basically Im following the program ive seen on here

3 sets, 1 weight do 8 reps and try to 12 till failure
Then 10% off and do the same
Then 50% off 5 seconds decline and slowly up till failure

Now I benchpress 30kg (yes laugh) I get to 8, and really push for that last 2 reps, on the 11th rep I get half way and I physically cannot push it up, however I dont feel any pain, I just can't.
Is this me not doing it right? I feel the burn on the 3set wen I decline slowly witthin 5 second but not the first 2 sets.

Also Squatting... I currently as Im starting cannot Squat, even with no weight. Should I start with Leg raises as I have a home gym not the machine.... to build the quads and then try it. As I wanna work on those arse muscles aswell.

FreeeZer

JayCee2 · 17-10-2006, 09:30 AM

Quote:

Originally Posted by Freeezer

Now I benchpress 30kg (yes laugh)

FreeeZer

no body will laugh at ya on here mate where here to help,mostly the older guys im new myself.

also wouldnt that be 50kg if your using a olimpic bar ?? could be completly wrong there!

Canadianguy · 18-10-2006, 07:41 PM

what is roughy kg: pound? 50kg is like 120 pounds? or more?

and yea man no1 is gonna laugh at u here, remember its not always how much u lift, but how u lift it.

Sometime i will train pretty light, but the key to training light is making the weight feel heavy buy going slow down, blast it up and flex. then slow down again, blast it up flex etc. u generally get more reps out and sometime u dont cuz ur really taxing the muscle with strictness.

its good to change it up, train heavy one week or two and then throw in some light workouts. soory to get off topic a bit.

As for u failing on ur 11th rep, u dont always feel the burn during the set, but when ur done the set, youll muscles will be on fire. If ur going to failure, ur doing good, recruiting as many fibres as u can.

And as i said above, u know what i mean when ur going slow down, the burn, its just naother way to shock the muscle.

as for squats, if ur having trouble, keep trying even if u just have ur arms crossed in front of u w/o any weight. Id say really focus on getting down the movement. Go until ur quads really burn, youll learn the excercies and can slowly begin with weight, even if its only the bar on ur shoulders.

15-10-2006, 11:19 PM	#1 (permalink)
Freeezer Under Construction Join Date: Sep 2006 Posts: 35 Rep Power:	Bench Press and Squat Help Okay basically Im following the program ive seen on here 3 sets, 1 weight do 8 reps and try to 12 till failure Then 10% off and do the same Then 50% off 5 seconds decline and slowly up till failure Now I benchpress 30kg (yes laugh) I get to 8, and really push for that last 2 reps, on the 11th rep I get half way and I physically cannot push it up, however I dont feel any pain, I just can't. Is this me not doing it right? I feel the burn on the 3set wen I decline slowly witthin 5 second but not the first 2 sets. Also Squatting... I currently as Im starting cannot Squat, even with no weight. Should I start with Leg raises as I have a home gym not the machine.... to build the quads and then try it. As I wanna work on those arse muscles aswell. FreeeZer

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18-10-2006, 07:41 PM	#3 (permalink)
Canadianguy Under Construction Join Date: Aug 2006 Posts: 98 Rep Power:	what is roughy kg: pound? 50kg is like 120 pounds? or more? and yea man no1 is gonna laugh at u here, remember its not always how much u lift, but how u lift it. Sometime i will train pretty light, but the key to training light is making the weight feel heavy buy going slow down, blast it up and flex. then slow down again, blast it up flex etc. u generally get more reps out and sometime u dont cuz ur really taxing the muscle with strictness. its good to change it up, train heavy one week or two and then throw in some light workouts. soory to get off topic a bit. As for u failing on ur 11th rep, u dont always feel the burn during the set, but when ur done the set, youll muscles will be on fire. If ur going to failure, ur doing good, recruiting as many fibres as u can. And as i said above, u know what i mean when ur going slow down, the burn, its just naother way to shock the muscle. as for squats, if ur having trouble, keep trying even if u just have ur arms crossed in front of u w/o any weight. Id say really focus on getting down the movement. Go until ur quads really burn, youll learn the excercies and can slowly begin with weight, even if its only the bar on ur shoulders.