A Weight lifting Question
Discussion
You don't say how you're training...
Assuming you're genuinely training to failure the reason is one of the following:
1) You're not eating enough
2) You're not resting enough
3) You're training too often
4) You're not training often enough
5) You've reached a plateau and need to back off a little
6) You're using incorrect or poor form
Do you eat enough good quality food? Are you trying to drop bodyfat? If so, you'll probably find it harder to make gains on a size or strength programme whilst limiting your daily calorie intake.
Are you getting a decent amount of sleep each night? Waking up naturally?
How often are you benching? What is your current routine? How long have you been using this routine? How long do you rest between sets? Are you sure you're benching correctly?
Something that worked for me was this:
2 sets of 10 (2-3 minutes rest between sets)
1 set of 6
1 x one rep max, immediately followed by
1 x 6
If you make your 1rm then up the weight and try again until failure. You might find you end up doing 3 or 4 single reps until you find your 1rm.
Do this workout as your whole chest workout once a fortnight, training chest once a week and substituting in a lighter, maintenance-style workout for the other week (3 sets of 12 or something).
Please don't try this without a decent spotter!
Assuming you're genuinely training to failure the reason is one of the following:
1) You're not eating enough
2) You're not resting enough
3) You're training too often
4) You're not training often enough
5) You've reached a plateau and need to back off a little
6) You're using incorrect or poor form
Do you eat enough good quality food? Are you trying to drop bodyfat? If so, you'll probably find it harder to make gains on a size or strength programme whilst limiting your daily calorie intake.
Are you getting a decent amount of sleep each night? Waking up naturally?
How often are you benching? What is your current routine? How long have you been using this routine? How long do you rest between sets? Are you sure you're benching correctly?
Something that worked for me was this:
2 sets of 10 (2-3 minutes rest between sets)
1 set of 6
1 x one rep max, immediately followed by
1 x 6
If you make your 1rm then up the weight and try again until failure. You might find you end up doing 3 or 4 single reps until you find your 1rm.
Do this workout as your whole chest workout once a fortnight, training chest once a week and substituting in a lighter, maintenance-style workout for the other week (3 sets of 12 or something).
Please don't try this without a decent spotter!
Edited by Animal on Tuesday 26th August 13:28
Animal said:
You don't say how you're training...
Assuming you're genuinely training to failure the reason is one of the following:
1) You're not eating enough
2) You're not resting enough
3) You're training too often
4) You're not training often enough
5) You've reached a plateau and need to back off a little
6) You're using incorrect or poor form
Do you eat enough good quality food? Are you trying to drop bodyfat? If so, you'll probably find it harder to make gains on a size or strength programme whilst limiting your daily calorie intake.
Are you getting a decent amount of sleep each night? Waking up naturally?
How often are you benching? What is your current routine? How long have you been using this routine? How long do you rest between sets? Are you sure you're benching correctly?
Something that worked for me was this:
2 sets of 10 (2-3 minutes rest between sets)
1 set of 6
1 x one rep max, immediately followed by
1 x 6
If you make your 1rm then up the weight and try again until failure. You might find you end up doing 3 or 4 single reps until you find your 1rm.
Do this workout as your whole chest workout once a fortnight, training chest once a week and substituting in a lighter, maintenance-style workout for the other week (3 sets of 12 or something).
Please don't try this without a decent spotter!
Thanks for the time it took you to reply Animal i appreciate it Assuming you're genuinely training to failure the reason is one of the following:
1) You're not eating enough
2) You're not resting enough
3) You're training too often
4) You're not training often enough
5) You've reached a plateau and need to back off a little
6) You're using incorrect or poor form
Do you eat enough good quality food? Are you trying to drop bodyfat? If so, you'll probably find it harder to make gains on a size or strength programme whilst limiting your daily calorie intake.
Are you getting a decent amount of sleep each night? Waking up naturally?
How often are you benching? What is your current routine? How long have you been using this routine? How long do you rest between sets? Are you sure you're benching correctly?
Something that worked for me was this:
2 sets of 10 (2-3 minutes rest between sets)
1 set of 6
1 x one rep max, immediately followed by
1 x 6
If you make your 1rm then up the weight and try again until failure. You might find you end up doing 3 or 4 single reps until you find your 1rm.
Do this workout as your whole chest workout once a fortnight, training chest once a week and substituting in a lighter, maintenance-style workout for the other week (3 sets of 12 or something).
Please don't try this without a decent spotter!
Edited by Animal on Tuesday 26th August 13:28
Ok a little background info i train with a friend Tuesday and Thursday evening and Saturday afternoon each session lasting two hours.
15 minutes of cardio then a mix of machens and free weights in various forms.
The routine changes due to equipment availability.
As you correctly surmised the idea was initially to loose body fat but not at the expense of muscle
and at the start mid April to now i have lost 13kg,two stone and weigh 90kg.I'm 6ft 2" 46" chest and 35" waste.Sleep 8 hours wake up naturally no problems.
My bench routine is 1 x 8 @ 70kg two minute rest then 1 x 5 @ 80kg two minute rest 1 x 1 @ 85kg two min rest 1 x 1 @ 90kg then fail at 95kg
Any suggestions regarding changing the above Animal as i suspect looking at your routine i may need to change mine
As for food a balanced mix of carbs protein and good fat stuff iunwim
I also have a PHD Synergy iso-7 shake one hour before the start of training and on straight after on the Sat session again any advise on supplement would be good.
Thanks Again
Pasco
The secret to Bench Pressing is 'overload' & technique. In training you have to 'blitz' every workout & use 'overload' in every workout. Over a 12 month period there has to be some 'lighter' periods too, typically a month or two, then back on the 'blasting'
I'm fortunate that I can overload by arching my back & 'cheating' the bar up. Most Powerlifters use blocks of wood on their chests to decrease the distance the bar travels in order to use more weight to increase the intensity of the workout. A workout needs to incorporate 'overload' and 'volume' training in order to shock the muscles to respond.
BOMB THEM IN TO SUBMISSION...
...
A male reaches his peak of physical strength in his 40's.
YOU GOTTA WANT IT!!!!!!!!
I'm fortunate that I can overload by arching my back & 'cheating' the bar up. Most Powerlifters use blocks of wood on their chests to decrease the distance the bar travels in order to use more weight to increase the intensity of the workout. A workout needs to incorporate 'overload' and 'volume' training in order to shock the muscles to respond.
BOMB THEM IN TO SUBMISSION......A male reaches his peak of physical strength in his 40's.
YOU GOTTA WANT IT!!!!!!!!Edited by pwd95 on Sunday 31st August 10:13
Pasco said:
I am at the stage that i can bench press my own weight 90kg but can not seem to better that 
I know at 44 years old i can not expect miracles but what can i do to better this ?
My aim for the end of the year is 100kg
Pasco to increase your bench pressI know at 44 years old i can not expect miracles but what can i do to better this ?
My aim for the end of the year is 100kg
Max weight you can handle for 5 sets of 4-6 reps
Heavy shoulder presses and heavy tricep work
Train each body part once a week
Works for me i get 4 -6 rep with 200kg
Pasco said:
Cheers Lads i will work on it
I think what i should do is get as many reps at 90kg well at least 5 before i have another go at 95kg
I can currently do 2 @90kg and fail on the 3rd
Do you fellas bother with any supplements and if so what
Cheers
Paul
A good creatine will help too ive been using "San`s V12" and "Reflex whey protein"I think what i should do is get as many reps at 90kg well at least 5 before i have another go at 95kg
I can currently do 2 @90kg and fail on the 3rd
Do you fellas bother with any supplements and if so what
Cheers
Paul
HTH
Pasco said:
Cheers Lads i will work on it
I think what i should do is get as many reps at 90kg well at least 5 before i have another go at 95kg
I can currently do 2 @90kg and fail on the 3rd
Do you fellas bother with any supplements and if so what
Cheers
Paul
I would still throw in a couple of singles once in a while...it took me agese to get to 2 plates (100kg), and even then I couldn't do it every time - it's a big psychological milestone and it doesn't sound as though you're that far away from it if you're regularly benching 90kg for 2 reps.I think what i should do is get as many reps at 90kg well at least 5 before i have another go at 95kg
I can currently do 2 @90kg and fail on the 3rd
Do you fellas bother with any supplements and if so what
Cheers
Paul
I'd keep going at 90kg, take that as your foundation weight. Then, find the smallest plates in the gym: 0.5kg ones would be perfect and lob those on. Suddenly you're at 91 kg and still feeling good! Go for a 1rm at 95kg and see how close you get. If you make it, put the little ones on and have another go.
Also, if you've got a good spotter - and only IF - try 100kg. Go for a forced rep if you can. If you make that, try a 1rm.
TBH, if you're eating lots and getting protein in straight after your workout I don't think you need a lot in the way of supplements. JUST EAT LOTS!
Good luck!
Thanks Alex good points
Can you believe the smallest plates in our gym are 2.5kg which is a right pain as i am forced to go 5kg steps
I might have a word with them to see if they can get 4no 1kg plates.
Cheers for the sound advice i will keep working until i have made the 100kg mile stone and beyond
Can you believe the smallest plates in our gym are 2.5kg which is a right pain as i am forced to go 5kg steps
I might have a word with them to see if they can get 4no 1kg plates.
Cheers for the sound advice i will keep working until i have made the 100kg mile stone and beyond
pwd95 said:
I'm fortunate that I can overload by arching my back & 'cheating' the bar up. Most Powerlifters use blocks of wood on their chests to decrease the distance the bar travels in order to use more weight to increase the intensity of the workout. A workout needs to incorporate 'overload' and 'volume' training in order to shock the muscles to respond. BOMB THEM IN TO SUBMISSION......
I used to find chains to be effective as you can keep your form. Saying that, when I was powerlifting my bench was my weakest lift by far BOMB THEM IN TO SUBMISSION......
Animal said:
Pasco said:
Cheers Lads i will work on it
I think what i should do is get as many reps at 90kg well at least 5 before i have another go at 95kg
I can currently do 2 @90kg and fail on the 3rd
Do you fellas bother with any supplements and if so what
Cheers
Paul
I would still throw in a couple of singles once in a while...it took me agese to get to 2 plates (100kg), and even then I couldn't do it every time - it's a big psychological milestone and it doesn't sound as though you're that far away from it if you're regularly benching 90kg for 2 reps.I think what i should do is get as many reps at 90kg well at least 5 before i have another go at 95kg
I can currently do 2 @90kg and fail on the 3rd
Do you fellas bother with any supplements and if so what
Cheers
Paul
I'd keep going at 90kg, take that as your foundation weight. Then, find the smallest plates in the gym: 0.5kg ones would be perfect and lob those on. Suddenly you're at 91 kg and still feeling good! Go for a 1rm at 95kg and see how close you get. If you make it, put the little ones on and have another go.
Also, if you've got a good spotter - and only IF - try 100kg. Go for a forced rep if you can. If you make that, try a 1rm.
TBH, if you're eating lots and getting protein in straight after your workout I don't think you need a lot in the way of supplements. JUST EAT LOTS!
Good luck!
What is the best to fuel up on
some of the lads at my gym eat pasta and tuna two hours before they work out Is that a good idea and what foods can i eat lots of that will help me ?
Is rice any good?
Sorry to ask daft questions
I'd put rice ahead of pasta because I find it more filling. Nothing wrong with tuna & rice/pasta a couple of hours before training, but you should be aiming to get some form of protein in every 3-4 hours throughout the day anyway, together with something straight after training.
It might be a fallacy, but I've always been told to have some protein (eg a shake) just before bed because you're going to go for 8 hours or so without eating whilst you're asleep.
You can get much more detailed diet advice from articles on www.bodybuilding.com, or you can try Maximuscle - their website is pretty good and has lots of meal plans and info that you can use to get an idea of what you should be eating, how much and when.
The bottom line if you're trying to get bigger is that if you start to feel hungry, you've already failed. The same applies for most other goals but with the added complication that if you're trying to keep your weight/bodyfat down then you've got to watch your calorie intake, otherwise you are going to gain bodyfat.
Whatever you do with your diet, try to eat a surplus on your heaviest training days: if you're truly training hard then you're going to need every single calorie you can fit in your mouth and you can afford to be a little more relaxed with your calorie intake on that day!
It might be a fallacy, but I've always been told to have some protein (eg a shake) just before bed because you're going to go for 8 hours or so without eating whilst you're asleep.
You can get much more detailed diet advice from articles on www.bodybuilding.com, or you can try Maximuscle - their website is pretty good and has lots of meal plans and info that you can use to get an idea of what you should be eating, how much and when.
The bottom line if you're trying to get bigger is that if you start to feel hungry, you've already failed. The same applies for most other goals but with the added complication that if you're trying to keep your weight/bodyfat down then you've got to watch your calorie intake, otherwise you are going to gain bodyfat.
Whatever you do with your diet, try to eat a surplus on your heaviest training days: if you're truly training hard then you're going to need every single calorie you can fit in your mouth and you can afford to be a little more relaxed with your calorie intake on that day!
Animal said:
I'd put rice ahead of pasta because I find it more filling. Nothing wrong with tuna & rice/pasta a couple of hours before training, but you should be aiming to get some form of protein in every 3-4 hours throughout the day anyway, together with something straight after training.
It might be a fallacy, but I've always been told to have some protein (eg a shake) just before bed because you're going to go for 8 hours or so without eating whilst you're asleep.
You can get much more detailed diet advice from articles on www.bodybuilding.com, or you can try Maximuscle - their website is pretty good and has lots of meal plans and info that you can use to get an idea of what you should be eating, how much and when.
The bottom line if you're trying to get bigger is that if you start to feel hungry, you've already failed. The same applies for most other goals but with the added complication that if you're trying to keep your weight/bodyfat down then you've got to watch your calorie intake, otherwise you are going to gain bodyfat.
Whatever you do with your diet, try to eat a surplus on your heaviest training days: if you're truly training hard then you're going to need every single calorie you can fit in your mouth and you can afford to be a little more relaxed with your calorie intake on that day!
Many thanks again for your advice Alex top bloke It might be a fallacy, but I've always been told to have some protein (eg a shake) just before bed because you're going to go for 8 hours or so without eating whilst you're asleep.
You can get much more detailed diet advice from articles on www.bodybuilding.com, or you can try Maximuscle - their website is pretty good and has lots of meal plans and info that you can use to get an idea of what you should be eating, how much and when.
The bottom line if you're trying to get bigger is that if you start to feel hungry, you've already failed. The same applies for most other goals but with the added complication that if you're trying to keep your weight/bodyfat down then you've got to watch your calorie intake, otherwise you are going to gain bodyfat.
Whatever you do with your diet, try to eat a surplus on your heaviest training days: if you're truly training hard then you're going to need every single calorie you can fit in your mouth and you can afford to be a little more relaxed with your calorie intake on that day!
Can someone list some quick sources of protein.
And I don't like chicken so not that.
I am struggling to get enough into my diet, I ran out of shake and am not so keen to buy more as it is quite pricey.
So what quick food sources can I snack on and eat that are loaded with protein?
Current favs are.
Tinned mackerel,tuna,cod,haddock,salmon
Eggs
Is there anything else that I could be munching down?
And I don't like chicken so not that.
I am struggling to get enough into my diet, I ran out of shake and am not so keen to buy more as it is quite pricey.
So what quick food sources can I snack on and eat that are loaded with protein?
Current favs are.
Tinned mackerel,tuna,cod,haddock,salmon
Eggs
Is there anything else that I could be munching down?
okgo said:
Can someone list some quick sources of protein.
And I don't like chicken so not that.
I am struggling to get enough into my diet, I ran out of shake and am not so keen to buy more as it is quite pricey.
So what quick food sources can I snack on and eat that are loaded with protein?
Current favs are.
Tinned mackerel,tuna,cod,haddock,salmon
Eggs
Is there anything else that I could be munching down?
Yes that would also help me And I don't like chicken so not that.
I am struggling to get enough into my diet, I ran out of shake and am not so keen to buy more as it is quite pricey.
So what quick food sources can I snack on and eat that are loaded with protein?
Current favs are.
Tinned mackerel,tuna,cod,haddock,salmon
Eggs
Is there anything else that I could be munching down?
Good Post Loving the fish: good protein source and plenty of fish oils which will help maintain a glossy coat (no, wait - that's for labradors!).
Chicken and turkey are really cheap ways of getting high-quality, low-fat protein, and neither of them really taste of anything on their own - perhaps experiment with some new recipes?
What about beef?
I know what you're saying about protein powder being expensive: I'm afraid to work out how much I spend each month on protein, but a protein shake does work out cheaper than a meal. I'm not advocating substituting a protein shake for a proper meal, however: whilst protein shakes are really good at getting a concentrated shot of protein into your system quickly they're a supplement and your body needs to get it's nutrition from different sources. Besides which, could you imagine living on protein shakes alone? You'd chew your own hands and feet off!!
What it boils down to (no pun intended) is that you basically need a balanced diet with your nutritional needs coming from a variety of sources. The only difference is that some of us adjust the protein/carb/fat ratio to give us more protein for muscle repair/growth.
Chicken and turkey are really cheap ways of getting high-quality, low-fat protein, and neither of them really taste of anything on their own - perhaps experiment with some new recipes?
What about beef?
I know what you're saying about protein powder being expensive: I'm afraid to work out how much I spend each month on protein, but a protein shake does work out cheaper than a meal. I'm not advocating substituting a protein shake for a proper meal, however: whilst protein shakes are really good at getting a concentrated shot of protein into your system quickly they're a supplement and your body needs to get it's nutrition from different sources. Besides which, could you imagine living on protein shakes alone? You'd chew your own hands and feet off!!
What it boils down to (no pun intended) is that you basically need a balanced diet with your nutritional needs coming from a variety of sources. The only difference is that some of us adjust the protein/carb/fat ratio to give us more protein for muscle repair/growth.
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