Bench Press

texanman

I’m in a gym train now for just a year.
Lower body strength has improved.Getting the weight down slowly ( down 2 stone)but the chest is not improving. When on the bench would start off with empty bar x 10.
Then
10 * 60 Kgs
10 * 80 Kgs
7-8 on 100 Kgs depending on form.
Over the past 3 months no improvement on chest.
I do inclines afterwards, followed by cable crossover or other.
And advice would be appreciated.
I train usually 4-5 times a week .Try and get 1 day cardio in.

Degsy

texanman wrote: »

I’m in a gym train now for just a year.
Lower body strength has improved.Getting the weight down slowly ( down 2 stone)but the chest is not improving. When on the bench would start off with empty bar x 10.
Then
10 * 60 Kgs
10 * 80 Kgs
7-8 on 100 Kgs depending on form.
Over the past 3 months no improvement on chest.
I do inclines afterwards, followed by cable crossover or other.
And advice would be appreciated.
I train usually 4-5 times a week .Try and get 1 day cardio in.

Forget the crossovers,get some upper back training in.
Also you dont need to do so many reps for your warmup..try 5 reps instead of 10 and you should be able to bench much more during yor work sets.

itsallaboutheL

OP small bit more info needed,

Are you talking about strength or size?

If strength, where exactly is your sticking point?

Whats your 1rm at the mo

Post your typical back day and typical chest day.

texanman

When Im on a back day.

Seated cable rows.
I start of at 30, go up in 10's till I reach 100.
Do 10 reps on each

Then still seated with feet up
Start with 40 * 10 reps
Up in 10's on each set( 10 reps on each) till I reach 90

Wide grip lat pull downs

Start off at 30 * 10 reps
go up im 10's til I reach 80 * 10 reps

hyperextensions
5 sets of 10 reps.

On Chest day

When on the bench would start off with empty bar x 10.
Then
10 * 60 Kgs
10 * 80 Kgs
7-8 * 100Kgs
1 rep max would be 120 kgs. Thats 3 month ago since I did that,I think I would be able for 125kgs

Incline dumb bell
25kgs * 10
30kgs * 10
35 Kgs * 8-10

It can vary

Cable crossover
Start off at 20 * 10
Up in 5's Till I reach 45
10 reps on each.

Dumbell pull overs

10 * 20Kgs
10 * 25Kgs
10 * 30 kgs
8-10 * 35kgs


Seated chess press

bman

Just as a matter of interest, what weight are you?

Kev M

Looks good to me. Do you bench week in week out without ever taking a break from the exercise? I ask because taking a break from something can produce good improvements in it. Do something else instead of bench for 3 or 4 weeks, then when you come back to bench you'll be surprised at the gains.

texanman

Im 103 kgs and 5"7

I train every week .Intend to take a week off soon.In the last 11 months been to the gym 125 times.
I bench every week.I think I go on the dumbells for a month as mentioned by Kev M.
Thanks for all the advise so far.

Hanley

If that doesn't work, drop it back, build it up. Drop it back, build it up. Drop it back, build it up.

Everyone gets concerned with wonder exercises and revolutionary programs when they might just need to take a step or two backwards to take two or three forward.

Queev18

Usually when benching it is vital not to leave the anterior delt take over. Benching over 100kg is a considerable weight and it can be used very effectively as every persons body is different. I have encountered many people who find it difficult to build decent pecs in general. It primarily has to do with an excess amount of estradol which is aromatized from test. You may have a greater number of estradol binding receptors in the tissue of your pec region. So, it is essential to improve form(which we can all do), watch our diet and naturally enhance test levels to eliminate estrogen build up in certain regions. Best of luck man:)

itsallaboutheL

Queev18 wrote: »

Usually when benching it is vital not to leave the anterior delt take over. Benching over 100kg is a considerable weight and it can be used very effectively as every persons body is different. I have encountered many people who find it difficult to build decent pecs in general. It primarily has to do with an excess amount of estradol which is aromatized from test. You may have a greater number of estradol binding receptors in the tissue of your pec region. So, it is essential to improve form(which we can all do), watch our diet and naturally enhance test levels to eliminate estrogen build up in certain regions. Best of luck man:)

Let me get this straight, estradol is made smelly by testosterone?

RHunce

not to hijack this thread or anything but when people say they bench 60kg does that include the 20kg bar??

itsallaboutheL

generally yes

Smellyirishman

As standard yes.

But of course I can't answer for everybody.

Luke G

Just like the rest of us i think man, Many of people ( myself included ) having the same experience, What i have found to be very helpful is top do other chest exercise Such as chest flys...

ronbyrne2005

You say you are slowing losing weight. Maybe you arent eating enough? Also I find dumbell presses very good for pec development. Have you tried other chest exercises such as dips or heavy partials?

texanman

I think I will leave the bench press for a month and try other excercises as mentioned.
I think I am eating ok. Not over hungry.Diet is good.
I take whey protein and glutamine. 2-3 times a day.
The last time I tried dips I couldnt do them. :oI might try them again next week.
Never did heavy partials .Just found this
http://www.eiyc.com/tip16.htm

I'll give them a try on the next chest day.

Thanks for all the advice and tips so far.

Money Shot

It's a bit weird that you can bench 120kg + but can't do dips - I'd say that is very unusual. You definitely need to work on your triceps in that case. Drop the weight and do close grip benching for a while, build it up, and maybe try negatives on the dips.

Also, if you are actively trying to loose weight with your diet (sorry, it's not clear) then it's a bit much to expect your bench press to be imrpoving as you loose weight. I think your doing well to keep it constant if your loosing weight. If it's the shape of yoiur chest that isn't improving - again as you're loosing weight, you could be loosing muscle too.

I don't think your diet is all that good if you have to supplement it 2-3 a day.

Hanley

itsallaboutheL wrote: »

Let me get this straight, estradol is made smelly by testosterone?

Perfectly valid statement tbh. It's the process by which test's conversion into estrogen is more commonly known as, and the generic term for any transition between compounds/hormones in the body, afaik.

The actual reasoning in the post you quoted tho.... nahhhh.

itsallaboutheL

i still dont think aromatized is the right word!

Queev18

Aromatized means converted

itsallaboutheL

i dont mean to doubt i just want it proven somewhere!! wheres the english forum .......

Transform

i think the primary thing is that your 5foot 7 and 103kg - you have super levers for lifting more or less anthing but you need to get your weight down and strip off some more fat to make the chest pop out a bit more and look more defined.

Thats all considering you do not have a very low body fat of course.

Most guys at your height need to keep body weight much lighter in order to look more full in the chest and small waist so lay out the diet for the day.

MagicMarker

aromatize |əˈrōməˌtīz|
verb [ trans. ]
1 Chemistry convert (a compound) into an aromatic structure.
2 cause to have a pleasant and distinctive smell : vinegar aromatized with plant juices and honey.
DERIVATIVES
aromatization |əˌrōmətiˈzā sh ən| |əˈroʊmədəˈzeɪʃən| |əˈroʊməˈtaɪˈzeɪʃən| |-ˈzeɪʃ(ə)n| noun
ORIGIN late Middle English : from Old French aromatiser, from late Latin aromatizare, from Greek arōmatizein ‘to spice.’

texanman

I take whey protein before after I workout to maximise the effect of the routine. I train as heavy as I can. So I think its important to take supplements.
I also take one in the evening or before I go to bed.

Transform, your right about the weight. I’m still to heavy. My target at the moment would be 95kgs.
I think dips will be a lot easier then.

mloc

Queev18 wrote: »

Aromatized means converted

To be more exact

/chemisty hat on

An aromatic compound is a special compound where electrons present are shared between several atoms in the compound. In general this means a ring of six carbon atoms where electrons are shared between the carbons. They have unique properties, one of the most basic aromatic compounds being Benzene (this smelled kinda nice so the term aromatic was used).



You can see in this picture the aromatic six carbon ring is in the bottom left, indicated by the alternating double lines.

/chemistry hat off, pharmacology hat on

In general, aromatised steroids (testosterone and estradiol both steroids, in the natural sense) are bad for lifters. For this reason, some synthetic steroids resemble testosterone but have been modified to prevent the body being able to aromatise them into estrogens. Additionally, some anti-breast cancer drugs prevent aromatisation as estrogens often fuel the progression of some breast cancers (known as hormone-dependant cancers). This is also why some bodybuilders use these drugs whilst taking steroids to stop the steroids becoming aromatized to estrogens, leading to, amongst other things, man boobs, girl nipples etc.

There are also natural ways to help your body swing the balance towards testosterone and away from estrogens. This includes red meats (due to zinc content, amongst other things) and avoiding soy products.

/pharmacology hat off

Queev18

Well said!

Transform

all of which has feck all to fo with a guy at his current weight and height.

Come on, quit all the science. Its an obvious situation of acctually being overweight and not an issue with excess oestrogen and not enough test.

No point in complicating the issue and i would have said 90kg was better for your height.