How long till i can bench my weight?

[sangheili90]

Tbh I don't want to look like them. I dont really like guys to muscled. I never even noticed the guys in the article. I just want to be stronger and pass the fitness test on the strength side that the article set.

Well I upped the weight by 5kg tonight so now up to 35kg. Did 7 sets of 12 reps. But was really wearing out at the end.

Strength training will actually help with your endurance training, the notion that it will slow you down is a myth no long debunked, assuming you are following a routine based on compound movements and not training the body in isolation.

7 sets is a lot, you'd probably do better with a lower volume routine that you can do more often. Like 3 sets of 5 reps 3 days per week. A basic routine would be like this.

- Pressing movement, maybe alternate an overhead press with a type of bench press
- Deadlift or Squat
- lunges/single leg work
- Chin ups
- some sort of core work

You could do a few sets per exercise, 3 days per week and be in and out of the gym in less than an hour while also getting in your endurance training.

 

[twoton]

It's almost a cliche, but worth mentioning: Get the book "Starting Strength" by Mark Rippetoe. It's sort of a bible for beginner strength training.
The basics are: 5 sets of 5 reps for squats, cleans, deadlifts, presses, and bench press. Rippetoe makes a point of saying that a press is properly a shoulder press, and therefore using the word shoulder is redundant.

He's also not a huge fan of bench presses from a practical standpoint. He said something like, a bench press is useful of you're ever pushing something and have a wall to brace your back against while you do it.

 

[695092]

I second Starting strength.

However the biggest mistake people make when following starting strength is 1) not reading the book 2) not following the program as written.

For example people will add in extra exercises everywhere, add in cardio (they advise you do no cardio, as that isn't the program). And you must eat and rest properly. If you already aren't overweight then you must be gaining weight in order to gain strength optimally.

 

[276992]

It's almost a cliche, but worth mentioning: Get the book "Starting Strength" by Mark Rippetoe. It's sort of a bible for beginner strength training.
The basics are: 5 sets of 5 reps for squats, cleans, deadlifts, presses, and bench press. Rippetoe makes a point of saying that a press is properly a shoulder press, and therefore using the word shoulder is redundant.

He's also not a huge fan of bench presses from a practical standpoint. He said something like, a bench press is useful of you're ever pushing something and have a wall to brace your back against while you do it.

What he said

 

[colm84]

making great progress on this. I am up to 50kg for 10 reps now. able to do about 5 sets of that in one session. Also doing chest 3 days a week and do a dumbell bench press too. I find the inclined dumbell bench press very hard and can really feel burn on my chest when stretching out at the top which is good as I know I am doing it right.

my weight is about 78kg so I am not to far off being able to bench it. I think I made a lot of progress when I got in a spotter. tbh when I was doing this by myself I was afraid to push myself as I thought I would severely injure myself if I dropped the bar, but having a spotter there really puts those fears away and let's you push a heavier weight. could probably bench 55kg for a few reps now. suddenly this target does not seem as daunting as when I started out 4 weeks ago and was struggling with 30kg.

 

[colm84]

All tho I should, I am not on a program. just following Mike Thurston advice on U Tube and what he recommends.

 

[DSF140]

making great progress on this. I am up to 50kg for 10 reps now. able to do about 5 sets of that in one session. Also doing chest 3 days a week and do a dumbell bench press too. I find the inclined dumbell bench press very hard and can really feel burn on my chest when stretching out at the top which is good as I know I am doing it right.

my weight is about 78kg so I am not to far off being able to bench it. I think I made a lot of progress when I got in a spotter. tbh when I was doing this by myself I was afraid to push myself as I thought I would severely injure myself if I dropped the bar, but having a spotter there really puts those fears away and let's you push a heavier weight. could probably bench 55kg for a few reps now. suddenly this target does not seem as daunting as when I started out 4 weeks ago and was struggling with 30kg.

Post some progress pics.

 

[colm84]

Post some progress pics.

Here is latest, still small pecs but that line between them is new

 

[W4_Hung]

looks good man, I bench 105 and found that training triceps and lats helped with stabilising the extra weight.

 

[W4_Hung]

Also, you might also like gabriel sey he's similar to mike with the no bs approach just ensure you consistently push yourself gradually and you'll get there.

And eat, don't diet down while you are trying to grow it's counter intuitive

 

[colm84]

looks good man, I bench 105 and found that training triceps and lats helped with stabilising the extra weight.

105 is very impressive mate. You look lean too which makes that weight even more impressive. Do the lat pull down at about 45 kg. working on the triceps too but need assistance of about 35kg from a scale to do 10 reps of body pull ups using the triceps. Tried a tricep pull up with no assistance but could not even lift my body up once. So that is another aim I have. 10 tricep pull ups with no assistance.

 

[W4_Hung]

105 is very impressive mate. You look lean too which makes that weight even more impressive. Do the lat pull down at about 45 kg. working on the triceps too but need assistance of about 35kg from a scale to do 10 reps of body pull ups using the triceps. Tried a tricep pull up with no assistance but could not even lift my body up once. So that is another aim I have. 10 tricep pull ups with no assistance.

Thank you

Also the strength in these lifts come from multiple muscles working together, often people will press with their front delts and arms only not really utilising their chest. When you warm up really focus on feeling your muscles contract and push the weight before you add the weight.

Hope it goes well!!

 

[DSF140]

Here is latest, still small pecs but that line between them is new View attachment 784759 View attachment 784760

I can definitely see the difference. Keep at it, @colm84 . You should be proud of your efforts.

 

[Snakebyte]

making great progress on this. I am up to 50kg for 10 reps now. able to do about 5 sets of that in one session. Also doing chest 3 days a week and do a dumbell bench press too. I find the inclined dumbell bench press very hard and can really feel burn on my chest when stretching out at the top which is good as I know I am doing it right.

my weight is about 78kg so I am not to far off being able to bench it. I think I made a lot of progress when I got in a spotter. tbh when I was doing this by myself I was afraid to push myself as I thought I would severely injure myself if I dropped the bar, but having a spotter there really puts those fears away and let's you push a heavier weight. could probably bench 55kg for a few reps now. suddenly this target does not seem as daunting as when I started out 4 weeks ago and was struggling with 30kg.

Maybe it's just me but rather do higher weight and less sets. Pick a weight, if you can do 10 reps increase the weight for the next set. I don't know if you know the difference between maximal strength and power endurance (I hope that's the correct terms in English) but if not you should read a bit about it.
A set should take 45sec at least, the slower the movement the better (and harder to do with the same weight).

 

[Barberseville]

@colm84

You look awesome... my all means build the pecs, deltoids and biceps in the gym but be prepared for your incredible 10km time to deteriorate as you spend more time building upper body muscle and use more energy lugging the extra weight around. I have a serious dose of speed, cock and abs envy. Let me guess, you also have a PhD?

 

[b3ar]

Just be careful with your shoulders and rotator cuff. Form is key and if you slack on that, then injury can occur. Which will bring you right back to the beginning.

 

[colm84]

Just be careful with your shoulders and rotator cuff. Form is key and if you slack on that, then injury can occur. Which will bring you right back to the beginning.

Thanks for this advice. Take injury very seriously. I never bring arms down further than 90 degrees when benching as I herd this f##ks up shoulders.

 

[colm84]

@colm84

You look awesome... my all means build the pecs, deltoids and biceps in the gym but be prepared for your incredible 10km time to deteriorate as you spend more time building upper body muscle and use more energy lugging the extra weight around. I have a serious dose of speed, cock and abs envy. Let me guess, you also have a PhD?

haha thanks for the compliments, and no PHD unfortunately.