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[despire]

Ugh, my bench sucks. It's the one exercise I'm having the most trouble with that shouldn't be that difficult. Squat and deadlift are fine but this one is just so bad.. I just can't seem to make it work. I've been stuck forever at 143lbs-ish. I squat 226x6 and deadlift 303x5. Squat is going along fine but pressing seems to be my weak point.

I'm guessing it's that I'm not just doing it right. I know what I should do but I guess my form just breaks down when I'm under the bar. Annoying shit..

 

[Brolic Gaoler]

Ugh, my bench sucks. It's the one exercise I'm having the most trouble with that shouldn't be that difficult. Squat and deadlift are fine but this one is just so bad.. I just can't seem to make it work. I've been stuck forever at 143lbs-ish. I squat 226x6 and deadlift 303x5. Squat is going along fine but pressing seems to be my weak point.

I'm guessing it's that I'm not just doing it right. I know what I should do but I guess my form just breaks down when I'm under the bar. Annoying shit..

I think most people have a harder time with bench than squats and deadlifts, but I could be mistaken.

My bro's wedding in Naples is in September and I'm just dieting down for that. All I'm doing at the mo is neglecting carbs so I can fit into the suit a bit more- but it's not making a different lol. I'm a 54" chest for my blazer, but it's because of my back, so it's really me not concentrating on losing fat, but not gaining anymore muscle

After September though, it's fucking ON

Time to see a tailor!

 

[SeanR1221]

How's your row?

 

[despire]

I think most people have a harder time with bench than squats and deadlifts, but I could be mistaken.

I'm under the impression that squats and dl are easier since there's bigger muscles involved but I still think I'm having a bit too much trouble with my bench than I should be having. Dips on the other had are fine. Did 7,7,5,4,4 today. Benched 143x4 when I got 143x5 last time..

How's your row?

If you are asking me, I'm currently not doing any. Did SS so I've been doing power cleans instead. Recently switched over to semi-split routine:

A)
Squat
Bench
Dips

B)
Deadlift/Power Clean
Press
Chin-up/Pull-up

 

[Brolic Gaoler]

I'm under the impression that squats and dl are easier since there's bigger muscles involved but I still think I'm having a bit too much trouble with my bench than I should be having. Dips on the other had are fine. Did 7,7,5,4,4 today. Benched 143x4 when I got 143x5 last time..

Are you on a program? How's your form? Have you watched any form videos? Are you doing enough back work?

So you think you can bench.

So you think you can bench 2

Part 3

part 4

part 5

Part 6

Part 7

If you are asking me, I'm currently not doing any. Did SS so I've been doing power cleans instead. Recently switched over to semi-split routine:

A)
Squat
Bench
Dips

B)
Deadlift/Power Clean
Press
Chin-up/Pull-up

Not even pullups/chins? You need to be doing those IMO. Those programs are only counting the "main" work, there's other stuff like pullups/chins that "don't count" into those, but you still need to do. (this is purely my opinion based off of what I know from my limited experience, and info gotten from some people smarter than me)

 

[despire]

Are you on a program? How's your form? Have you watched any form videos? Are you doing enough back work?

So you think you can bench.

I did SS for some time, recently switched the rep numbers to fit more with LeanGains diet for easier recovery. Like I said, other lifts have been coming along nicely. Most of all my squat has improved.

I've watched many form videos and read the SS book. I know in theory what I should be doing but I guess my form just breaks down while under the bar. Posted my current routine in the previous post. Been doing that for a few weeks now.

 

[despire]

Not even pullups/chins? You need to be doing those IMO. Those programs are only counting the "main" work, there's other stuff like pullups/chins that "don't count" into those, but you still need to do. (this is purely my opinion based off of what I know from my limited experience, and info gotten from some people smarter than me)

There's chins and pull-ups at the end of day B. Is that not enough?

Though until now I've only been doing chins. Decided to throw pull-ups in there too just recently.

 

[Brolic Gaoler]

There's chins and pull-ups at the end of day B. Is that not enough?

Ah, sorry, don't know how I missed that.

Also, added the rest of the videos for you.

 

[despire]

Ah, sorry, don't know how I missed that.

Also, added the rest of the videos for you.

Ok thanks. Watched some of these some time ago but I guess I should watch all of them.

About the chins, I currently can't do so many of them since I've been pretty much stuck with them due to not doing enough volume I guess. Last time did 4,4,3,3,3 but I've been told I should do more since that's not enough if I want to improve. I was able to do more in the spring but I increased in weight and wasn't able to keep up with these.

So should I do more chins/pulls in order to get benefit from them? Should I add rows somewhere?

 

[Kyaw]

Are these reps and sets good for starting strength?

Roman Chair Situps - 3 sets of 8-15
Leg Raises - 3 sets of 8-15

Chin ups - 3 sets of 8-15
Laying tricep extensions - 3 sets of 8 - 15

 

[Brolic Gaoler]

Ok thanks. Watched some of these some time ago but I guess I should watch all of them.

About the chins, I currently can't do so many of them since I've been pretty much stuck with them due to not doing enough volume I guess. Last time did 4,4,3,3,3 but I've been told I should do more since that's not enough if I want to improve. I was able to do more in the spring but I increased in weight and wasn't able to keep up with these.

So should I do more chins/pulls in order to get benefit from them? Should I add rows somewhere?

I would at least add more chins in 16-17 reps isn't going to do shit for you. I'd aim for 60 minimum, even if it takes you all day to do it.

Ideally for every press motion you do, you want to do 2 pulls. So in this case, if you're benching for a total of 15 reps, you want to do at least 30 pullups/chins. (and that's not including your press)

 

[despire]

I would at least add more chins in 16-17 reps isn't going to do shit for you. I'd aim for 60 minimum, even if it takes you all day to do it.

Yeah that's what I thought. Gonna have to increase the volume.

What about dips? Managed 27 total reps today. Is that too little or just enough?

Would be nice to have a pull-up bar at home but I don't think we have anywhere to put one since the doorframes can't handle one..

Ideally for every press motion you do, you want to do 2 pulls. So in this case, if you're benching for a total of 15 reps, you want to do at least 30 pullups/chins. (and that's not including your press)

Okay, didn't know that. Thanks for sharing.

 

[Brolic Gaoler]

Yeah that's what I thought. Gonna have to increase the volume.

What about dips? Managed 27 total reps today. Is that too little or just enough?

Would be nice to have a pull-up bar at home but I don't think we have anywhere to put one since the doorframes can't handle one..



Okay, didn't know that. Thanks for sharing.

You should always be trying to do more (reps or weight). Never be at "enough" that's the wrong mentality.

 

[BlueScrote]

Are you on a program? How's your form? Have you watched any form videos? Are you doing enough back work?

So you think you can bench.

So you think you can bench 2

Part 3

part 4

part 5

Part 6

Part 7




Not even pullups/chins? You need to be doing those IMO. Those programs are only counting the "main" work, there's other stuff like pullups/chins that "don't count" into those, but you still need to do. (this is purely my opinion based off of what I know from my limited experience, and info gotten from some people smarter than me)

I watched the So you think you can squat videos a while back and really enjoyed them. Didn't realize there was a similar series for bench. Bookmarking these for later.

 

[Petrie]

Man, my bench is just going to stay fucked. Whatever issue my left clavicle has isnt going away even with weeks of rest. As soon as I go for anything over 195 it shows back up. Fucking sucks.

Dumbbell doesnt hurt the same way, so I think I'm just going to have to switch to that, and some lower weight higher rep barbell.

 

[twofold]

I'm under the impression that squats and dl are easier since there's bigger muscles involved but I still think I'm having a bit too much trouble with my bench than I should be having. Dips on the other had are fine. Did 7,7,5,4,4 today. Benched 143x4 when I got 143x5 last time..

Are you increasing your bench by 2.5lbs or 5lbs each workout? I was stalling hardcore on my bench until I deloaded by 10% and started working back up to my working weights using 2.5lb increases. I ended up flying past the weight I was stalling on previously.

 

[despire]

Are you increasing your bench by 2.5lbs or 5lbs each workout? I was stalling hardcore on my bench until I deloaded by 10% and started working back up to my working weights using 2.5lb increases. I ended up flying past the weight I was stalling on previously.

Yeah, I've got fractional 0,5kg plates. Now I'm training within a set rep range (4-6). When I hit 6 reps I up the weight by 1 - 2,5kg and try to get 4 minimum next time. Works pretty well for my other lifts at least.

 

[L0st Id3ntity]

Hey guys it's the deadlift again.

I was doing 253lbs when a gym coach stopped me, telling me I'm doing it wrong, didn't like how my upper back was rounded. I've been deadlifting for 3 months, always trying to improve it, but that's as good as I will ever get it to look like during a deadlift, that's just how I'm built. My lower back though is maintained straight, which is the most important according to Starting Strength.

I explained to him that I encountered no problems at all during the last 3 months, he said in deadlifts when you feel something bad it's already too late.

He then proceeded to show me the "correct form", his form starts basically as a parallel squat, hips too low to maintain a complete arched back... the fuck? I can do that, but with a much lighter weight, but then is it even a deadlift?

I told him ok thanks and did my set as regular regardless, though I'm paranoid now, don't want to regret an injury. I will film my next session.

 

[FleckSplat]

Epic chest workout and then a 2500-calorie lunch! Eff yeah!

 

[twofold]

Yeah, I've got fractional 0,5kg plates. Now I'm training within a set rep range (4-6). When I hit 6 reps I up the weight by 1 - 2,5kg and try to get 4 minimum next time. Works pretty well for my other lifts at least.

Ok, well, try doing bench first before your squats/deads. That also helped. Dumbbell bench can help fix some strength deficiencies, too, as can greasing the groove with push ups throughout the day.

I can sympathise with you though, mate. I'm in the same boat. My other lifts have been flying up but I need to grind out the bench week after week. It's annoying to see guys half my size benching more than me.

How tall are you, btw? I'm 6'3 and I've read that bench progress can be slower for taller folks.

 

[Brolic Gaoler]

Hey guys it's the deadlift again.

I was doing 253lbs when a gym coach stopped me, telling me I'm doing it wrong, didn't like how my upper back was rounded. I've been deadlifting for 3 months, always trying to improve it, but that's as good as I will ever get it to look like during a deadlift, that's just how I'm built. My lower back though is maintained straight, which is the most important according to Starting Strength.

I explained to him that I encountered no problems at all during the last 3 months, he said in deadlifts when you feel something bad it's already too late.

He then proceeded to show me the "correct form", his form starts basically as a parallel squat, hips too low to maintain a complete arched back... the fuck? I can do that, but with a much lighter weight, but then is it even a deadlift?

I told him ok thanks and did my set as regular regardless, though I'm paranoid now, don't want to regret an injury. I will film my next session.

He sounds all fucked up to me (but I'm not a professional strength coach). Rounded upper back is not an issue. http://www.youtube.com/watch?v=Qp8Sx9dX9LM

 

[L0st Id3ntity]

He sounds all fucked up to me (but I'm not a professional strength coach). Rounded upper back is not an issue. http://www.youtube.com/watch?v=Qp8Sx9dX9LM

That's comforting, I'm pretty sure I deadlift like that dude, although double overhand. Thanks for the video.

 

[despire]

Ok, well, try doing bench first before your squats/deads. That also helped. Dumbbell bench can help fix some strength deficiencies, too, as can greasing the groove with push ups throughout the day.

I can sympathise with you though, mate. I'm in the same boat. My other lifts have been flying up but I need to grind out the bench week after week. It's annoying to see guys half my size benching more than me.

How tall are you, btw? I'm 6'3 and I've read that bench progress can be slower for taller folks.

I'm 183,5 cm which is 6 foot I think so not that tall.


Might try greasing the groove with push ups though if that should to help. Anyone disagree with this?

 

[reilo]

Are you on a program? How's your form? Have you watched any form videos? Are you doing enough back work?

So you think you can bench.

So you think you can bench 2

Part 3

part 4

part 5

Part 6

Part 7




Not even pullups/chins? You need to be doing those IMO. Those programs are only counting the "main" work, there's other stuff like pullups/chins that "don't count" into those, but you still need to do. (this is purely my opinion based off of what I know from my limited experience, and info gotten from some people smarter than me)

This is awesome. The guy he's training has shoulder issues like mine it seems, so hopefully improving my form will get rid of that.

 

[Brolic Gaoler]

This is awesome. The guy he's training has shoulder issues like mine it seems, so hopefully improving my form will get rid of that.

Another thing you can do for your shoulder is external rotations. I had shoulder issues until I started doing these, now it's non existent. It hurt at first to do them, now there's no pain at all.

 

[goldenpp72]

Age: 26
Height: 5'10"
Weight: 162

So earlier in the year I followed these threads a bit, but I find i'm getting pretty much no where, i enjoy reading this topic but it's also depressing because i'm not really sure what I should be doing, or if it's even possible for me to get where i'd like. In terms of physique, I have a relatively good size gut (doesn't look too bad sucked in of course, lol) and really skinny arms.. Average sized legs I would say. My problem is I don't know if I should be focusing on losing the belly fat than building up, or should I focus on building up muscle than trying to lost body fat. Using the begginner workout outlined in the OP for a few months did not net me hardly any gains in either mass or strength, and it made me wonder if there is something I could be doing differently with my diet, etc.

I have one of those scales that measures body fat, it puts me at an estimate of 17 percent at 162 pounds, yet in terms of my bench, I can't even hit my own body weight by any means right now if I tried, in fact being able to hit that even seems implausible right now. What makes this complicated is my career though, it has me leaving my home state (and in turn gym) for multiple months at a time, working 12 hours a day plus travel time and 6-7 days a week, it makes me feel like if I don't get anywhere before work starts, i'm screwed, and if i do make small progress I'll just lose it all when I go to work.

Is there anything I could be doing to get somewhere in my off work time, but also not lose my progress when I'm working for months out of state? I'm the type who would be fine to hit the gym 3 hours a day if I knew it would help, but with so much conflicting information it becomes overwhelming, I have to start work again in 2 months, and if I could find a way to improve my numbers a good bit before then, and also do right to my body while I'm away from home, it would be really inspiring knowledge.

Anyone have advice for someone like me? I'll try anything, name me an exact set of food to eat daily and i'll eat the same thing every day, any workout style, whatever, I want to learn things that work for me but having followed the AST Max OT routine and the beginner regimen here, I just don't know. People talk about adding 2-5 pounds on a bench weekly, I think I might get that in the span of a month or 2 and i'm pretty thin in the arms.

 

[Enco]

"Stop counting calories. You should just enjoy food!"

Dat phrase. So annoying. I've always been one against obsessive dieting and being super strict but you should roughly know what you're putting in your body. Weight lifting or not it's something everyone should do. I don't get people who blindly eat anything without thinking.

 

[Mecha_Infantry]

"Stop counting calories. You should just enjoy food!"

Dat phrase. So annoying. I've always been one against obsessive dieting and being super strict but you should roughly know what you're putting in your body. Weight lifting or not it's something everyone should do. I don't get people who blindly eat anything without thinking.

I think you can your food with out blindly putting anything down your throat

 

[Petrie]

"Stop counting calories. You should just enjoy food!"

Dat phrase. So annoying. I've always been one against obsessive dieting and being super strict but you should roughly know what you're putting in your body. Weight lifting or not it's something everyone should do. I don't get people who blindly eat anything without thinking.

Nobody has ever said this to me who didn't look like absolute shit.

 

[Syphon Filter]

if your arms hurt even after a rest day do you still work on your arms?some say yea and some say no.

 

[Draft]

"Stop counting calories. You should just enjoy food!"

Dat phrase. So annoying. I've always been one against obsessive dieting and being super strict but you should roughly know what you're putting in your body. Weight lifting or not it's something everyone should do. I don't get people who blindly eat anything without thinking.

It's a perfectly valid plan if the only food you enjoy is chicken and steamed vegetables.

 

[CrankyJay]

LOL, had like a 2300 calorie dinner...

Two 6oz. cheeseburgers on whole wheat buns with mayo and bacon and 2 beers.

I'm 500 over maintenance but I was skimcoating drywall for 4 hours straight, up and down stairs. At various points lifting a 65 pound bucket. I'd like to think I burnt 500 calories during that 5 hours.

Oh well, will work extra hard tomorrow at the gym.

 

[diamondstar]

Ok, well, try doing bench first before your squats/deads. That also helped. Dumbbell bench can help fix some strength deficiencies, too, as can greasing the groove with push ups throughout the day.

I can sympathise with you though, mate. I'm in the same boat. My other lifts have been flying up but I need to grind out the bench week after week. It's annoying to see guys half my size benching more than me.

How tall are you, btw? I'm 6'3 and I've read that bench progress can be slower for taller folks.

I'm opposite man. I can bench 245 3x5(got 255 1x5 the last workout as well)but I have been at 285 3x5 on squats(got 295 3x5 so that number may increase) and 275 1x5 deadlift for weeks. I'm 6'3 195lbs.

I am also like the other guy where I am so paranoid on form when it comes to deadlifts eventhough I have seen a bunch of videos. Like I just recently watched a John Cena deadlift video and his form is different than I have been watching in the past. Man deadlifts suck.

 

[bjb]

Steve Reeves is my goal physique:

Better start ordering your roids now.

 

[Brolic Gaoler]

Better start ordering your roids now.

Uh, that is achievable without roids. That's what a natural body builder looks like.

 

[blackflag]

Uh, that is achievable without roids. That's what a natural body builder looks like.

Yeah I was gonna post this. He was like 200 lbs even. Totally achievable. Seen the pic of him at age 15? He was just genetically blessed.

There are rumors he experimented with D-Bol a bit at some points but that pic look is totally achievable without.

 

[bjb]

Uh, that is achievable without roids. That's what a natural body builder looks like.

Unlikely. Regardless, Kurt Marnul said he learned about steroids from who? Steve Reeves.

 

[Brolic Gaoler]

Unlikely. Regardless, Kurt Marnul said he learned about steroids from who? Steve Reeves.

I feel like you're one of those people who equates success to having to cheat.

Steve Reeves also denies what Kurt said. So there's that.

There's a clear line that has occured over the years between natural body building and what it is today. Hell even if you look at natural body building competitions compared to "regular" ones there's a clear difference.

 

[blackflag]

Regardless of whether he did or didn't. He was 200lbs. Steroids are not necessary for that.

 

[abuC]

I wish I never listened to people telling me not to focus on my biceps and that they'll get hit in other ways. Since I started focusing on them I've seen more growth in my biceps in the last 2 months than I did in the first 20 months of just "sort of" hitting them. They'd be so much further along than they are now.

 

[SeanR1221]

I wish I never listened to people telling me not to focus on my biceps and that they'll get hit in other ways. Since I started focusing on them I've seen more growth in my biceps in the last 2 months than I did in the first 20 months of just "sort of" hitting them. They'd be so much further along than they are now.

Well, what did you change?

 

[Veezy]

Unlikely. Regardless, Kurt Marnul said he learned about steroids from who? Steve Reeves.

I've been out of this thread for a bit, but I had to jump in to say that that particular frame isn't impossible without steroids. The lack of leg vascularity, lack of abdominal cut when arms are fully extended upwards, etc.

I mean, I'm not gonna say that he may have never when through a cycle of d-bol, but if you honestly think that you need regular six week cycles of a two to three chemical anabolic stack complete with a matching five day a week program that ends with a four week PCT in order to look like him....


Then what the fuck do you think this guy is on?

 

[cryptic]

I'm like 140 lbs. and I'm only capable of about 135 with the clean and press. I also can't get the bar to swing up on the dead lift so it's resting on my palms at that weight. I usually dead lift, then swing it into position for the overhead press, is this wrong? I have had no formal training and I'm a bit unsure of how to proceed, i know I need to strengthen my hip flexion as I have trouble squatting low after catching the weight, I can basically only get parallel with my knees. Does anyone have any tips on what I should work on to improve and can someone spot me for this?
Currently I do a leangains three day a week approach, I usually do deadlifts & pull-ups one day, squats one day, and clean and press with bench afterwards the other. Could I be reaching a point where I need to eat prior in order to proceed? Thanks.

 

[SaskBoy]

I'm like 140 lbs. and I'm only capable of about 135 with the clean and press. I also can't get the bar to swing up on the dead lift so it's resting on my palms at that weight. I usually dead lift, then swing it into position for the overhead press, is this wrong? I have had no formal training and I'm a bit unsure of how to proceed, i know I need to strengthen my hip flexion as I have trouble squatting low after catching the weight, I can basically only get parallel with my knees. Does anyone have any tips on what I should work on to improve and can someone spot me for this?
Currently I do a leangains three day a week approach, I usually do deadlifts & pull-ups one day, squats one day, and clean and press with bench afterwards the other. Could I be reaching a point where I need to eat prior in order to proceed? Thanks.

Swing? Sounds like you are doing it wrong.

This is a pretty good video, as it shows the path of the bar.

http://www.youtube.com/watch?v=6TlbDQUWs0s

 

[Draft]

I'm like 140 lbs. and I'm only capable of about 135 with the clean and press. I also can't get the bar to swing up on the dead lift so it's resting on my palms at that weight. I usually dead lift, then swing it into position for the overhead press, is this wrong? I have had no formal training and I'm a bit unsure of how to proceed, i know I need to strengthen my hip flexion as I have trouble squatting low after catching the weight, I can basically only get parallel with my knees. Does anyone have any tips on what I should work on to improve and can someone spot me for this?
Currently I do a leangains three day a week approach, I usually do deadlifts & pull-ups one day, squats one day, and clean and press with bench afterwards the other. Could I be reaching a point where I need to eat prior in order to proceed? Thanks.

Well, if you're pressing 95% of your body weight than there's no one ITT that can help you.

 

[Brolic Gaoler]

Well, if you're pressing 95% of your body weight than there's no one ITT that can help you.

Why?

 

[abuC]

Well, what did you change?

Before I'd do maybe 4 sets of ez bar curls, and the rest of the work was pullups and hoping they'd get hit indirectly during rows. Anytime I said I was going to focus on them, people told not to bother, yet my biceps just wouldn't grow.

Now, I do -

3x10 barbell curls
3x8 incline DB curls
2x10 cable curls
3x10 hammer curls

Twice a Week, once on Monday and again on Thursday. I was told my biceps wouldn't grow and that I was hitting them too much as well, and of course they grew when I really started to focus on them.

 

[Draft]

Why?

Because he's basically as strong as the strongest people ITT.

 

[Brolic Gaoler]

Because he's basically as strong as the strongest people ITT.

He could get some info that could fix an issue though. He might not be doing it as well as he could be.

The poster above hit the nail on the head with the "swing" comment. If he's basically doing a reverse curl with the weight using his body weight to swing it, fixing his form to the "jump" would have a great effect helping him.

 

[Draft]

He could get some info that could fix an issue though. He might not be doing it as well as he could be.

The poster above hit the nail on the head with the "swing" comment. If he's basically doing a reverse curl with the weight using his body weight to swing it, fixing his form to the "jump" would have a great effect helping him.

I was actually being kind of a dick and implying that he's probably not pressing bw if he can't figure out how to clean the bar properly.