Benching 101

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Comments

  • nrg500nrg500 Posts: 1,235B-Class
    zhaoki wrote:
    Im trying po kasi to adopt dun sa new weight kaso 1 or 2 reps lang nagagawa ko. Parang hindi pa tumatama kasi di ko maramdaman feeling ko walang nangyari dun sa 2 reps na yun kaya binabawasan ko na lang para maramdaman ko yung tama. Kasi kada session po nag add ako ng 5 or 10lbs. Salamat sa info sir Might_Oak, tanong ko na din when po ako pede mag add ng weights say 80lbs ko nagagawa yung 3x4 or 5x5?

    a 10-lb increase is very big if you lifted 80 lbs in your last session

    10 lbs is 12.5% of 80 lbs

    Try increasing the weight by 5% or less every session. I would suggest you buy your own 1.25-lb plates so you can do small increases in weight. In most small-time gyms, the smallest plate is 5 lbs so you're minimum is a 10-lb increase which is very big

    Example

    This week: 80 lbs @ 5 reps

    Next week: 82.5 lbs @ 5 reps

    ^ That is a weight increase of 3.12%. If you were only able to lift 82.5 lbs @ 4 reps, retain the weight for next week but try to hit 5 reps. Once you hit your desired reps, do a small increase again

    Take note that what I'm telling is just a guide. Listen to your body. You are the only one who can determine the right percentage increase for every session
  • noelnoel Posts: 304
    nrg500 wrote:
    zhaoki wrote:
    Im trying po kasi to adopt dun sa new weight kaso 1 or 2 reps lang nagagawa ko. Parang hindi pa tumatama kasi di ko maramdaman feeling ko walang nangyari dun sa 2 reps na yun kaya binabawasan ko na lang para maramdaman ko yung tama. Kasi kada session po nag add ako ng 5 or 10lbs. Salamat sa info sir Might_Oak, tanong ko na din when po ako pede mag add ng weights say 80lbs ko nagagawa yung 3x4 or 5x5?

    a 10-lb increase is very big if you lifted 80 lbs in your last session

    10 lbs is 12.5% of 80 lbs

    Try increasing the weight by 5% or less every session. I would suggest you buy your own 1.25-lb plates so you can do small increases in weight. In most small-time gyms, the smallest plate is 5 lbs so you're minimum is a 10-lb increase which is very big

    Example

    This week: 80 lbs @ 5 reps

    Next week: 82.5 lbs @ 5 reps

    ^ That is a weight increase of 3.12%. If you were only able to lift 82.5 lbs @ 4 reps, retain the weight for next week but try to hit 5 reps. Once you hit your desired reps, do a small increase again

    Take note that what I'm telling is just a guide. Listen to your body. You are the only one who can determine the right percentage increase for every session

    good thing i read about this...eto rin na-encounter ko na problem,
    i'm doing my Flat & Inclined BP 3 sets x 6-8 reps, when i can comfortably hit 8 reps for all sets, i increase the weight the following session by 5lbs by adding 2.5 lbs plates on each side. However,there are times that i can even do 6 reps after adding 5 lbs....

    i guess i better look for two pcs of 1.25 lbs plates and use these if di makaya yung increment na 5 lbs.

    while on the subject of BP...ok lang ba 2x a week mag Chest work out? i've tried doing it once a week before pero pakiramdam ko bitin...I do Inclined Bench Press using Barbells for 3 sets, then follow it up with another 3 sets using Dumb bells on Mondays....and do Flat BPs on Thurs. the reason for such is...if i get to miss my Mon or my Thurs sched for the week (because of work related reasons) I still get to work out my chest at least once for that week...your advices will be highly appreciated. TIA
  • CoreCore Posts: 2,508B-Class
    2x/wk ang hit ko ng chest with Eclipse BS5x5... but just with plain flat BB BP, no inclines or declines of DB/BB.
  • noelnoel Posts: 304
    good to hear that sir, I was worried that i might be over-training my chest...Thanks for a prompt reply...
  • milksworthmilksworth Posts: 3,138
    before, i used to train my chest 2x a week too and i think it was fine training them like that pero ilang days ang pagitan ng training ko para sa kanila. this also applies to any body part for me if i feel like they are lagging.
  • noelnoel Posts: 304
    yes sir milk, I usually train them on Mondays...then again on Thursdays...that way there are at least two days rest before i hit them again
  • JettieJettie Posts: 3,763B-Class
    There is a week na I train it 2x though same as sir cores post and there are times na once a week due to the routine..So far solve pa naman ako sa ganung system.
  • noelnoel Posts: 304
    Thanks Jettie, I guess I have no choice but to do 4-day split because of work.
    Next week, yari nanaman sched ko. will only get to workout on Mon & Tues...out of town nanaman ako from Wed til Sat.
    At least I can hit upper body on Mon & Lower body on Tues....that is at least i get to work them out once for next week....
  • StannisStannis Posts: 1,377B-Class
    Ok lang ba na 90 degrees lang ang arms sa BP? Ilang kasi ako pag binababa pa.
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    @stannis you mean like half ROM? sorry di ko masyado ma visualize yung ibig mong sabihin.
  • jopetotjopetot Posts: 183
    Parang half range? Hindi yata masyado ma stretch ang pec nun kung ganun.
  • StannisStannis Posts: 1,377B-Class
    Di naman totally na 90, di ko lang nilalapat sa dibdib yung bar.
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    baka naman flared pa yung elbows mo kaya di mo maibaba? sakin dati ganun prob ko nung hindi pa ko marunong mag tuck ng elbows.
  • StannisStannis Posts: 1,377B-Class
    Mali pala, masyado palang mataas yung 90, mga 1-2 inches from chest. Diyan ko tinitigil yung bar. Siguro dahil sa medyo mahaba ang braso ko?
  • jopetotjopetot Posts: 183
    Gaya ng sabi ni Sir DSmallDive, tuck elbow, naka pinch ung shoulder blade at medyo arc ang katawan, yan baka makatulong sau lumapat ang bar sa chest..
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    ppwede, pero try mo i tuck ng onti pa ung elbows mo that should help sa pagbaba nung bar.
  • StannisStannis Posts: 1,377B-Class
    ppwede, pero try mo i tuck ng onti pa ung elbows mo that should help sa pagbaba nung bar.

    Alam ko na sulusyon ko, GWO! Hahaha
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    hahaha oo tama matagal ka nang di nakakapunta GWO :P
  • juneGjuneG Posts: 164
    mga sir anu gamit nyong grip??
    and anu mas ok?
    thanks
  • jopetotjopetot Posts: 183
    Hi, anong grip? wide grip, close grip ba ibig mong sabihin?
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