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Getbig Bodybuilding Boards => Positive Bodybuilding Discussion & Talk => Natural Bodybuilding => Topic started by: andreisdaman on July 04, 2007, 06:59:31 PM
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I was having trouble for the longest in trying to get stronger with my bench press. I am a natural lifter who lifts more for strength than to look good. I am 45 and I was stuck at benching 135 for about two years and couldn't understand why. I was thinking that maybe I was a weakling compared to others in the gym. Then I realized that it was mostly psychological and I had to finally admit to myself that the real reason wasn't that I wasn't strong but that I was scared of the bar. I was afraid to go really heavy because I was scared of being under the bar and that I might drop the bar (and weights) on myself if I went too heavy. I was also afraid for the other guys to see me struggling with a big weight I couldn't handle and that they might laugh at me. I finally psyched myself up and began increasing the weight and not caring what others thought. I went from 135 to 185 in one day (sets of 6-8) and now I am at 245 and shooting for 315 by the end of the year. so to increase your bench you gotta prepare yourself psychologically to go heavy and just do it no matter what. If it helps, push your pundages up whenn the gym is empty so you won't feel too embarrassed if you can't make the lift. you'll definitely feel more confident.
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Is there anyone else who has or had gym fear like I had?...what did you do to get over it?
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I am not sure your method works for the 99.99999999999999% of us that aren't afraid of the bar.
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I am 42 and at the 135 lbs. mark as well - lol It would be nice to have a spotter to help with the lifts for me.
I was having trouble for the longest in trying to get stronger with my bench press. I am a natural lifter who lifts more for strength than to look good. I am 45 and I was stuck at benching 135 for about two years and couldn't understand why. I was thinking that maybe I was a weakling compared to others in the gym. Then I realized that it was mostly psychological and I had to finally admit to myself that the real reason wasn't that I wasn't strong but that I was scared of the bar. I was afraid to go really heavy because I was scared of being under the bar and that I might drop the bar (and weights) on myself if I went too heavy. I was also afraid for the other guys to see me struggling with a big weight I couldn't handle and that they might laugh at me. I finally psyched myself up and began increasing the weight and not caring what others thought. I went from 135 to 185 in one day (sets of 6-8) and now I am at 245 and shooting for 315 by the end of the year. so to increase your bench you gotta prepare yourself psychologically to go heavy and just do it no matter what. If it helps, push your pundages up whenn the gym is empty so you won't feel too embarrassed if you can't make the lift. you'll definitely feel more confident.
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Here's what I do when I will not have a spotter while benching. I set up a flat bench in a power rack and set up the safety bars at a height such that I could lower the barbell all the way down (touch my chest), yet if i set the bar above my neck it would stop at the safety bars. This way If I fail on a rep, I just lower the bar towards my neck. To get out, I just turn my head and slide down the bench till I clear the bar. This allows me to go to failure without fear of getting crushed under the bar.
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Here, not the greatest clip, but yoou get the picture.
Board Press and chains will get you where ya want fastest (strength)
Vary from 2-5 boards. Some real top benchers NEVER do full reps except @ comp.
Too hard on the shoulders.....
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Great suggestions guys.
You are right in that we should not settle on a weight.
We are much stronger then we think we are. If we could unblock the subconscious we would have no plateaus.
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Sometimes when I go really heavy and realize how much more wieght it is then myself it can be a little scary getting under it. I just use that to sike myself up and push harder. Ive been lifting for years and with the exception of maxing out I dont think it is nessasary to have a spotter. After a while you will know when you are at your last possible rep, sometimes I think there is a 50 percent chance of getting it and go for it, if I fail I just put the wieght on the lower holders. I like having a spotter only to push that last rep that is questionable but I consider my set a failure if the spotter has to touch the bar. The best way to increase bench press or anything for that matter is progressive resistance. Pic a rep range of maybe 8 to 10. If today you only or able to do 8 keep working till you eventually get 9 and then 10. If it takes 2 weeks or 1month dont go up in weight till you get to the top of your rep range. Only add 5lbs and no more. It will likely take you back down to 8 reps. Then repeat the proccess untill you get up to 10 and add 5lbs. This also insures you actually have the strenght to handle the wieghts you lift. It seems so basic and almost stupid to mention but I think a lot of people dont know this because when I go to the gym everyone is always lifting 135 or 185 or 205 or 315(only putting big plates on never touching the 2.5lbs or 5lbs wieghts) but never 215 or 310 because they dont implement progressive ressistance, they just decide they try a heavier wieght and throw on the next big wieght and they arnt ready for a 20lbs increase but only a 5lbs.
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I am not sure your method works for the 99.99999999999999% of us that aren't afraid of the bar.
Agree.
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take a giant needle full of growth hormone and jam it directly into each arm. that should increase your strength real quick! ;D (just kidding!)
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take a giant needle full of growth hormone and jam it directly into each arm. that should increase your strength real quick! ;D (just kidding!)
2-4iu eod SQ is pretty effective w/ not so bad sides for males IME.
Wish it were cheaper :'(
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Eat more.
Bench will go up.
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alexxx hit the nail on the head.
the mind can be your greatest attribute or your biggest hurdle.
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alexxx hit the nail on the head.
the mind can be your greatest attribute or your biggest hurdle.
Mind alone goes so far. Training methods put wheels on the bar.
But a weak mind gos nowhere.
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I am not sure your method works for the 99.99999999999999% of us that aren't afraid of the bar.
LMFAO!
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That's a nice wise crack. Danielson...very funny..LOL..but I was talking about those who may have this hidden fear. but are not aware of it or are afraid to talk about it because guys like you will make fun of them....you are right that most people aren't afraid of the bar. But there are some guys out there who are and don't talk about it or don't know how to express this unconscious fear they may have...So they keep on lifting the same pounds because they are confortable with it and don't push themselves. Getting under that bar with large plates on each side can be hard to do psychologically for many.
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That's a nice wise crack. Danielson...very funny..LOL..but I was talking about those who may have this hidden fear. but are not aware of it or are afraid to talk about it because guys like you will make fun of them....you are right that most people aren't afraid of the bar. But there are some guys out there who are and don't talk about it or don't know how to express this unconscious fear they may have...So they keep on lifting the same pounds because they are confortable with it and don't push themselves. Getting under that bar with large plates on each side can be hard to do psychologically for many.
Believe me, I have absolutely no fear of any types of bars ;) Sorry about your phobia though.
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I was having trouble for the longest in trying to get stronger with my bench press. I am a natural lifter who lifts more for strength than to look good. I am 45 and I was stuck at benching 135 for about two years and couldn't understand why. I was thinking that maybe I was a weakling compared to others in the gym. Then I realized that it was mostly psychological and I had to finally admit to myself that the real reason wasn't that I wasn't strong but that I was scared of the bar. I was afraid to go really heavy because I was scared of being under the bar and that I might drop the bar (and weights) on myself if I went too heavy. I was also afraid for the other guys to see me struggling with a big weight I couldn't handle and that they might laugh at me. I finally psyched myself up and began increasing the weight and not caring what others thought. I went from 135 to 185 in one day (sets of 6-8) and now I am at 245 and shooting for 315 by the end of the year. so to increase your bench you gotta prepare yourself psychologically to go heavy and just do it no matter what. If it helps, push your pundages up whenn the gym is empty so you won't feel too embarrassed if you can't make the lift. you'll definitely feel more confident.
Not to be a dick but was that your first day at the gym 45?? Where have you been working out before HOME workout videos??
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If it helps, push your pundages up whenn the gym is empty so you won't feel too embarrassed if you can't make the lift. you'll definitely feel more confident.
?????yeah load up the bar when nobody is around...your right nobody will be laughing at you...and you'll end up with 300 lbs sitting on your chest
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i am not afraid of the bar, but i was trying recently to find out what my maximun bench is. i put up about 185, but it was only 1 rep with bad form, and i struggled to do it. i am more afraid of really hurting myself. i know i am capable though of more than 125lbs! that's for sure! ( i can do at least 150-160.)
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I was always confidant of overtaking the bar with whatever weight I was to attempt. I get under the bar and make it my little bitch.
If you get a sticky point or are just to timid to attempt a heavy weight without a spotter then use the power rack. This allows you to attempt anything and if you fail you will do so safely. Remember, if you fail at a lift you really have not. It is the trying of the momentarily impossible that will make you stronger, so even when you fail you know you have taxed the muscle to it's fullest potential and it will respond by getting stronger.
This is how I got a 445# single(drug free) at a body weight of 225. I always attempted momentary failure with each workout. ;)
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No offense but it this shit were true we all could just piture ourselves doing 100+lbs on any given exercise; retarded...
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well Trapezkerl, the point is that we are all different and we all need different things to motivate us in the gym but I'm betting that a lot of it is psychological and that we can push ourselves past sticking points if we just focused and admitted to ourselves that we are afraid of the bar and weight...that's the first step toward being able to go heavier...instead of settling for lower weights because we feel more comfortable with them...I'm really talking to those who like myself don't have a training partner (or who prefer to train alone) and therefore don't have a spotter...the fear is an unspoken one because we as lifters are not allowed to show fear of the weights or show that we are intimidated by them for fear of guys like you making fun or putting others down...to sum up, I'm saying if you are still lifting like 135 lbs with no progress, admit to yourself you are scared, and then man up and load up that bar...
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Psych helps, but the physical is key element.
We all top out and need learn new methods if more plates on bar is goal.
PLing USA, Louie Simmons West Side Barrbell, Nazarath barrbell, Metal Melitia (Sebastion Burns)
and Dave Tates Elite Fittness will get you lifts up 100%+ for a elbows out BBer style Bencher.
You can put on 100lbs on your bench in a year if you go PLer methods and train right.
Now somebody tell me "BullShit". And stay w/ thier crappy bench #'s.
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well Trapezkerl, the point is that we are all different and we all need different things to motivate us in the gym but I'm betting that a lot of it is psychological and that we can push ourselves past sticking points if we just focused and admitted to ourselves that we are afraid of the bar and weight...that's the first step toward being able to go heavier...instead of settling for lower weights because we feel more comfortable with them...I'm really talking to those who like myself don't have a training partner (or who prefer to train alone) and therefore don't have a spotter...the fear is an unspoken one because we as lifters are not allowed to show fear of the weights or show that we are intimidated by them for fear of guys like you making fun or putting others down...to sum up, I'm saying if you are still lifting like 135 lbs with no progress, admit to yourself you are scared, and then man up and load up that bar...
I train alone in a foreign land and have never had a spotter...yes, the psyche plays a role but ultimately it is physical...
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I totally agree with you guys ....it is the physical ultimately...but in order to get to your physical limits you have to overcome the mental part of it first...two questions for you guys...1st, do you guys train bench elbows in or elbows out?...I train elbows out...do you think it is better to train elbows in for increasing your bench strength or out?...2nd...is there anyone here benching three plates (315 lbs) naturally?...that is my ultimate goal...I am at 255 now...also have another question (sorry)...I've started to bench dumbbells more to get an extra stretch (and to get stronger)...I am at 80 lbs (each arm) on dumbbells.....I want to eventually reach 100 lbs on dumbbells...is training chest with dumbells every other day and then hitting them with the barbell once a week overtraining?...I don't seem to be in any pain....Andre
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I totally agree with you guys ....it is the physical ultimately...but in order to get to your physical limits you have to overcome the mental part of it first...two questions for you guys...1st, do you guys train bench elbows in or elbows out?...I train elbows out...do you think it is better to train elbows in for increasing your bench strength or out?...2nd...is there anyone here benching three plates (315 lbs) naturally?...that is my ultimate goal...I am at 255 now...also have another question (sorry)...I've started to bench dumbbells more to get an extra stretch (and to get stronger)...I am at 80 lbs (each arm) on dumbbells.....I want to eventually reach 100 lbs on dumbbells...is training chest with dumbells every other day and then hitting them with the barbell once a week overtraining?...I don't seem to be in any pain....Andre
I suspect some day you can bench close to 4 plates naturaly.
But,You must learn to bench elbows in.
YOu are overtraing, only reason you hold up to it is your youth.
A bench shirt will INCREASE your RAW lift, and thicken and strengthen you.
Dig thru ALL the Bench training stuff in the link from Dave and Co.
I bet you press 3 plates < 1 yr from now. ;)
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I totally agree with you guys ....it is the physical ultimately...but in order to get to your physical limits you have to overcome the mental part of it first...two questions for you guys...1st, do you guys train bench elbows in or elbows out?...I train elbows out...do you think it is better to train elbows in for increasing your bench strength or out?...2nd...is there anyone here benching three plates (315 lbs) naturally?...that is my ultimate goal...I am at 255 now...also have another question (sorry)...I've started to bench dumbbells more to get an extra stretch (and to get stronger)...I am at 80 lbs (each arm) on dumbbells.....I want to eventually reach 100 lbs on dumbbells...is training chest with dumbells every other day and then hitting them with the barbell once a week overtraining?...I don't seem to be in any pain....Andre
man I feel where your coming from I've worked out alone without a spotter for most of my life. I definitly think your overtraining, right now I hit chest 2 times a week...before this semester of school started up I only hit it once a week, but hit it really hard. I assume your asking about maxing out on the 315, Im not sure of what my max is now as I havent maxed out in over a year but its probably around 375 and maybe a little little extra. I've been natural my entire life and right now cant see why I'd change
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do u guys bench elbows in or elbows out?..which is best for benching heavy poundages and avoiding pain and injury?
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I usually bench elbows out but it definitly helps to lift heavier weights with elbows in imho.
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do u guys bench elbows in or elbows out?..which is best for benching heavy poundages and avoiding pain and injury?
Just watch some PLing vids.
Its impossible to move much w/ your elbows pointing at a 90 degree to body.
You'll put another wheel on each side of the bar in a few months when (if)you figure that out.
Did you watch any of the vids on the link I posted?
Save yourself YEARs of wasted time, and learn the fat PLer boys methods. They share redily.
You DONT have to eat like them...
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The mind has a great deal to do with how much you lift. To help that along what I do is to acclimate my muscles to the weight by doing a few warmup sets, putting on more weight and doing less reps till I reach my target weight (the one I'll do my first work set on). I'll do one rep on my target weight, then relax and get my mind pumped up for my first real work set. After a minute or so, I'll attack the weight. By doing my target weight once before going for the work set, my mind knows what to expect, and it's funny that for some reason it's way easier than the first time I did it.
Another thing I do is to keep a very careful log of what weight I did for each set and how many reps I got out of each set. I can't believe everyone doesn't do this. Most say, "Oh, I remember what weight I did last time". But surprisingly, if you keep a log, you'll look at it sometimes and say "Wow, I need to beat 8 reps on 85 lbs. I can't believe I did that before!" And that will push you to try to beat what you did last time, or at least force you to try to equal what you did last time. I usually do 2-3 sets and I see each set as an opportunity to beat what I did last time. Sometimes I beat the first set, which is great, but if I don't, I try to beat what I had for the 2nd and/or 3rd sets. If you can do this, you will empirically be gaining in strength. The proof will be there in writing right there in front of you. Give it a try, and good luck!
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Another way to increase bench strength is to not just focus on doing benches all at once...for instance I notice that many pros and schmoes will do 4 sets of bench presses consecutively...it's best to do one set of benches and then to do some other exercise, and then come back to bench again, alternating each exercise...this leaves you fresher to do your benches and will up your reps considerably!..I used to do all my benches at one time consecutively and would rest 30-45 seconds between each...this would leave me benching very erraticaly in terms of reps...I would feel strong at first and do maybe 235 for 10, then it would drop to reps of 8, 6,5,4, and then I would shoot up again to about 6 or 7 reps...my benches stay consistently at about 8-10 when I mix in other exercises and thereby get more rest between benchpressing sets
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I have benched 420 no shirt in the gym at 185-190 i have a bench perodization cycle that seems to work pretty good for everybody that i given it to.No i didn't invent it but seems to be one of the best i have tried.
What is strange thought is that it calls for 6 sets and sine i'am benching over 4 plates now at less than 190 it doesn't seem to wrk anymore i think because i can't bnech heavy for alot of sets so now i'am doing alot of rack work.
Like bench from where your weak point is on the bench,Mine is the middle point so after doing 2 to 3 sets of workig sets i'll 2 to 3 sets of power rack work for 1 rep each.My best so far mid point is 495.
First fine what your max bench is for 1 rep(with a spot of course or in a power rack)
Then bench only once a week
1st week 70% of max for 2 reps 75% for 2 reps 80% for 3 reps 6sets
2nd week same 2 sets than 80% 5 reps 6 set
3 rd week same 2 sets than 80% 6 reps of 6 sets
4th week '' '' than 90% 4 reps of 6 sets
5th week '' '' than 95% 3 reps of 3 sets
6th week '' '' 105% 1 rep of 2 sets
Usually get 15 pounds every 6 weeks.Hope that helps.
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are you benching on a machine?...if you are,then that's cheating..LOL..I am talking about the old-fashioned way..no help and no spotter....
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No i don't bench on a machine.I have done done 600 pounds on hammer strength machine but that isn't real weight.
My best at a bench press meet is 450 at 198 with shirt and 430 with shirt at 181 pound class.My best so far no shirt is a close miss at 420 at i beleive i was about 185-190 last year when u did that and a easy 410.Which was 4 45 pound and some change addead on.No machine!!
We do have an old paramount bench machine where i train and if you can bench the whole machine you get a free 6 month membership.It only goes to 250 but is equal to a 400 pound bench.Hardest bnech machine i have ever used.
I like that one guy posting that he is an animal benching 250 and he is the strongest guy in the gym.I also train down to peffer's gym in scranton and 400 pound benchers are normal.
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very nice...I admire you very much....you are strong as hell!!!...I wish I could come near to what you are doing...keep up the good work.....I am kinda stuck at about 265 or so...any tips?...I am way overweight and short...5'4"...260...solid everywhere except the gut....started working out about four years ago...trying to get to at least 315 bench by summer
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Follow that bench routine i posted that will definittely get you to 315 by summer.I was training a kid that weighed 165 last year and was 17 years old and he was benching 270.he got up to 330 on the bench at 180 in 6 months.
I told him to buy creatine and protein and that got is weight up.I thought i could get him up to 400 pounds in about a year or 2 but i haveb't see him since he benched 330.
He started doing skullcrushers and i told him he would mess his elbows up doing them and he did.I messed up my elbows up doing then amd just about everybody else that i know.I doing larry scott kneeling tricep extension with his conversion kit.Works awesome and i have no elbow pain no more.
If you want just email on your bench routine and i can help you out.
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Well did you try the bench routine i gave?It will definittely have you doing three plates.What is your bench press routine now?
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Haven't tried it yet, but I will....starting next week...right now I am benching only 235 for five sets at 5-8 reps...pathetic I know....but will definitely give your program a try
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If you want to get stronger stop training like a bodybuilder and start training like a powerlifter. They're the best lifters in the world. It doesn't mean you have to bend in half and wear a dicky bench shirt, but the way they lock their back in and plant their feet on the floor is absolutely essential to a strong bench. Worry about the volume work once you bench press is finished (ie. go on to incline and maybe flys for 3x 8 reps when bench is done).
The biggest mistake keen lifters make is doing the same movement every week and constantly try to get better at it. I feel for you trying to bench big without a training partner, and you're right getting through the mental barriers of 'am I going to get crushed by this?!?!' is so important and hard to deal with.
To get strong, have a read in the powerlifters section. Theres a great thread in there on how to set yourself for a big bench press.
Two years ago I was busting my ass to bench 2 plates a side, now I can get a single on 4 and a half a side.
The following is what worked for me.>
WEEK 1: Speed
10 sets, 3 reps in 10 minutes.
Reps are fast and explosive. Tight form, but as explosive as possible.
Followed by the usual volume work. Eg. Incline DB, flys
Week 2: Heavy
Gradually build up to your 1rm. Challenge yourself. In your build up sets theres no need to do more than 5 reps.
Stretch well. Remember you're training for performance.
The stimulation you get from REAL heavy training will make you grow. You'll feel full for days.
Again follow up with volume work.
NB: Train your tri's hard. Inevitably guys with good tri's have a good bench.
NNB: Eat big!
NNNB: Get a training partner!
Good luck
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take a giant needle full of growth hormone and jam it directly into each arm. that should increase your strength real quick! ;D (just kidding!)
No, you are not...