bench press increasing

aaronmcnulty

Anyone any tips on how to make your bench press weight go up. Ive been doing just 60kg and find it hard to go up even if i add a small weight gets ro heavy can only do like 2 reps and then fail.So any bodybuilders could tell what they do to increase cause im building muscle natural too no protein only meats.

burrenguy

you need to be eating enough to fuel your training. If you find you're stalling on a lift on a relatively low weight, its probably due to under recovery i.e. your diet or rest not being up to scratch. Are you sleeping enough? You'd want between 7-9 hours if you're trying to build muscle.
Taking a protein supplement can help you to get in more protein if you're not getting enough in through whole food sources.
If both your nutrition and rest are up to scratch, you can deload. This is where you take the weight you've stalled on (in this case 60kg) and go back to lifting 80% of it.. 48 kilos in this case. You'd then build back up till you reach 60 again, and hopefully pass it easier the second time around.
I don't know what your set/rep scheme looks like, but thats what is recommended in stronglifts 5x5 anyway.

aaronmcnulty

Im prity good at the eating part i eat every 3 hours between porridge and eggs in the morning to lunch been tuna or chicken breasts and then maybe for dinner mostly steak or chicken breasts or beef.. Ive good energy level and good for sleeping at the same time. Maybe i do need protein shakes i might not be getting enough mass out of my food because i go swimming afyer my training for about an hour or two then go home and eat so maybe i need to have a shake straight after. Thanks anyway

burrenguy

aaronmcnulty wrote: »

Im prity good at the eating part i eat every 3 hours between porridge and eggs in the morning to lunch been tuna or chicken breasts and then maybe for dinner mostly steak or chicken breasts or beef.. Ive good energy level and good for sleeping at the same time. Maybe i do need protein shakes i might not be getting enough mass out of my food because i go swimming afyer my training for about an hour or two then go home and eat so maybe i need to have a shake straight after. Thanks anyway

protein and carbs are the two main things you need to fuel your training. A shake might do you a lot of good in between the swimming and weight training, if only to give you a bit of a boost. Probably something like whey protein, milk and a banana would be good.

aaronmcnulty

Yeh i had bannana before but i gave the protein up cause i thought my own protein my work but maybe not. Thanks mate

burrenguy

no problem. Good luck and post again in this thread if you need anything else.

Seamus1964

For better results use creaTOR along with good whey proteine

http://www.supplementoutlet.ie/shop-by-category/supplements-creatine/supplement-biotech-creatine-strenght-creator-120

Worked for me

kevpants

Learn to bench correctly. Massive sweeping statement below...

No one who benches 60kg is benching correctly, unless that person weighs 45kg.

Once your bench climbs up to a decent level we could debate volume vs intensity and recovery and stuff but I'm pretty sure if I trained with someone who benches 60kg and helped them with their technique their bench would grow even if they were only allowed to eat things they found on the ground on the walk home from the gym and were made sleep in a waterbed that contained at least 3 live sharks.

aaronmcnulty

Ive been benching a year a i no how to bench a professional bodybuilder showed me. But its just ive got to 60kg and find it hard to lift anymore ive been on 60 a while now and want to move up

Mellor

aaronmcnulty wrote: »

Ive been benching a year a i no how to bench a professional bodybuilder showed me. But its just ive got to 60kg and find it hard to lift anymore ive been on 60 a while now and want to move up

There’s a few things wrong with your ideas there.
Just because somebody showed you something doesn’t mean you know how to do it. It’s like any other physical skill, you need to learn the movement properly.
Bodybuilders want to get big and defined as possible by any means necessary. Powerlifters want to be able bench (squat and deadlift) more weight. Who do you think is the best one to help you? I’m not saying the guy didn’t show you good technique, maybe he did, but then again, maybe he isn’t a pro BB either. No matter how good your bench is now, at 60kg there will be significant improvements you can make.

Nobody’s bench increased a lot because they ate lots of protein.
Nobody’s bench increased a lot by eating a banana or by taking creatine.
It’s down to technique, and training it frequently.

If you want to bench more (weight), then you need to bench more (often)

Seamus1964

I'm not fully agree.
Training -yes,yes
but man did say (very first post) that he does not take shakes, eats only meat.
By eating right has very important role to gain more muscle mass
Average bench presser should eat like what, couple of hundred grams of protein per day.
You not gonna get enough protein just by eating pile of meat..
Whats the point to have builders on site with no building materials provided...?

Theresalwaysone

Seamus1964 wrote: »

You not gonna get enough protein just by eating pile of meat.

I dont get this?

Seamus1964

It is expensive
You need to eat a LOTof meat
You put a lot of pressure to your kidneys
You put a lot of pressure to your liver
Meat is digesting very slowly so it "rots" into your belly a long time
It is IMHO not very effective method to provide enough protein for muscle growth
While building your muscle I do also like enjoy my meals
There is average 19g of protein per 100g of quality meat
Thats...a...kilo lean meat per day what needs to be digested + veggies and liquid's
You gonna grow rather big stomach along with muscles than look fit and you fart like a dog and your cholesterol level will rise far too much

Theresalwaysone

What is a better alternative for getting dietary protein than meat?

Mr. Manager

Have you ever eaten meat??? I eat meat 3 times a day and don't "fart like a dog".

kevpants

This is horrible.

OP if you are open to it a video of your bench would be great, I'd have no problem pointing out any changes that might need to be made. The video I found best when I was learning is the one below. It's a condensed overview and I'm pretty sure a lot of the advice is alien to what the bodybuilder told you.

If you actually believe protein shakes are the answer because meat doesn't build a bigger bench then I don't think you should be giving advice. It's irresponsible to be honest.

I had my first protein shake in 2 years last week, I was messing with a new blender and throwing everything in, and my numbers haven't suffered. In fact I (briefly) held an Irish record in the squat for a particular powerlifting federation a few months back. I'm drug free and shake free and I KNOW your problem isn't shakes.

Mellor

Theresalwaysone wrote: »

I dont get this?

Me neither.
The usual 1g/lb is prob around 150g for the OP, that's pretty easy to get in without shakes.

burrenguy

Mellor wrote: »

Me neither.
The usual 1g/lb is prob around 150g for the OP, that's pretty easy to get in without shakes.

what would an easy 150g of protein from whole food look like? Just wondering for myself.

DylanJM

burrenguy wrote: »

what would an easy 150g of protein from whole food look like? Just wondering for myself.

I usually eat 140-170g protein a day. Today is gonna end up looking like this.

60g oats - 10g
200ml milk - 6g
380g cooked chicken - 115g
60g cheese - 15g

total=146g

Some days I'll eat eggs which are about 6g protein per egg. If you work it out it's fairly easy to source all your protein from whole food rather than shakes.

burrenguy

DylanJM wrote: »

I usually eat 140-170g protein a day. Today is gonna end up looking like this.

60g oats - 10g
200ml milk - 6g
380g cooked chicken - 115g
60g cheese - 15g

total=146g

Some days I'll eat eggs which are about 6g protein per egg. If you work it out it's fairly easy to source all your protein from whole food rather than shakes.

right, thanks for the reply. Roughly how much chicken breasts/fillets would that be?

DylanJM

About 4, average chicken breast is about weighs 100g or so.

burrenguy

DylanJM wrote: »

About 4, average chicken breast is about weighs 100g or so.

ah right, thanks

DylanJM

Forgot to say, that would be cooked weight. A raw chicken breast will be heavier due to water content.

I think we're getting a bit off topic at this stage

Seamus1964

I Love PPPP Longtime wrote: »

Have you ever eaten meat??? I eat meat 3 times a day and don't "fart like a dog".

Showel in 1kg of meat every day and you will

Snako

I've had this same problem, well similar problem. I made the swap from a routine of dumbell press (Incline/Decline) to using the barbell. I was getting quite strong on the dumbell press but hit a plateau at the 28s, so thought I would switch things up for a few weeks.

My goal is to get up to benching my own body weight (circa 80kg); I flew up to 60kg and became somewhat stuck, so I did the de-load, mentioned previously and had a second run up to the 60kg and improved again.

I'm no expert but I'm inclined to agree with the guy who was a proponent of an improvement in technique as opposed to this being an eating problem, I'm intrigued by this as I haven't been actively questioning my own technique.

From my own anecdotal evidence and experience I would suggest two things, one is very simple and often neglected: patience! Two I've often found a spotter/motivator to be most helpful, especially when when I'm trying to go up in weight I find I will cheat on the last rep or two, e.g. not use the full range of movement or finish a rep short. A spotter can make the set somewhat of a drop set, or simply bring out a certain competitiveness in you. The psychological gains of finishing a set are often very beneficial for me.

Context: I'm only a year into this type of weight lifting.

Detest

Use 5/3/1 and train like a madman, then eat till you puke... Repeat:)

Alf Veedersane

From my own relative beginner's experience, when I stalled at about the 60kg mark, I deloaded and built back up. Stalled again.

Took a rest from the bench and worked a lot more on my shoulders and triceps and then when I went back to bench, I concentrated on fixing my form.

Benching is good again.

Hanley

Detest wrote: »

Use 5/3/1 and train like a madman, then eat till you puke... Repeat:)

Lol. There's been a few people who just got fat instead of training. It's rarely the way to long term success.

dartstothesea

Pretty sure most people would already agree that getting fat instead of training isn't a way to success. If they do the 'train like a [intense thing]' part and don't interpret the eating part in some retarded way then they'll do fine with most popular powerlifting programs for bench.

powerpete

If you can throw up a video of your bench technique it should be easy to see if there is a problem there, I would say that is were you can make the improvements.

cgmd1

Seamus1964 wrote: »

It is expensive
You need to eat a LOTof meat
Meat is digesting very slowly so it "rots" into your belly a long time

That is absolutely false. Link

Humans evolved on diet high in meat.

Re: the OP increasing his bench press.

Upper back work
More Squats

and as said previously learn proper technique

Theresalwaysone

What will the squats do for his bench?

cgmd1

Theresalwaysone wrote: »

What will the squats do for his bench?

Squats will increase his strength in general, this will help his bench. Obviously he needs to bench as well but nobody ever got weaker from squatting.

Blacktie.

cgmd1 wrote: »

Squats will increase his strength in general, this will help his bench. Obviously he needs to bench as well but nobody ever got weaker from squatting.

If he asked how to increase his squat would you tell him to bench?

cgmd1

Blacktie. wrote: »

If he asked how to increase his squat would you tell him to bench?

No, I would tell him to squat more, squats have a systemic effect that bench pressing does not.

Have you ever seen anyone with a strong squat that couldn't bench alot too? No.

Have I seen people who can bench heavy but have poor squat? Yes

His max bench is 60kg, suggesting he is lacking strength in general. Squatting will help this.

I also suggested upper back work and making sure he is benching properly, I can't see how any of that would not help his bench.

Blacktie.

cgmd1 wrote: »

No, I would tell him to squat more, squats have a systemic effect that bench pressing does not.

Have you ever seen anyone with a strong squat that couldn't bench alot too? No.

Have I seen people who can bench heavy but have poor squat? Yes

His max bench is 60kg, suggesting he is lacking strength in general. Squatting will help this.

I also suggested upper back work and making sure he is benching properly, I can't see how any of that would not help his bench.

I'd consider myself someone with a strong squat and not a strong bench but this is relative I suppose. What's strong to you is different from what's strong to me.

In saying that my bench took a big jump when I put in more volume. Not from squatting.

I'd understand the squat more if he asked how to get stronger but he's specifically asking about his bench. Yeah the squat works your whole body but lets be realistic here there's a lot of t-rex mode people going around with unproportionally large lower bodies. Hell I used to be one of them but I'm out of that pit now.

cgmd1

Blacktie. wrote: »

I'd consider myself someone with a strong squat and not a strong bench but this is relative I suppose. What's strong to you is different from what's strong to me.

In saying that my bench took a big jump when I put in more volume. Not from squatting.

I'd understand the squat more if he asked how to get stronger but he's specifically asking about his bench. Yeah the squat works your whole body but lets be realistic here there's a lot of t-rex mode people going around with unproportionally large lower bodies. Hell I used to be one of them but I'm out of that pit now.

That's a fair point.

The reason I suggested squatting is because plenty of other posters before me made suggestions regarding volume, intensity etc. Just wanted to give him something else to consider.

Theresalwaysone

I dont think suggesting doing squats as a method to increase your bench is in anyway helpful or even something to consider.

Its way down the list, if its even on the list at all.

Strengthening the triceps, lats, delts, and working on technique would be a better place to start.

cgmd1

Theresalwaysone wrote: »

I dont think suggesting doing squats as a method to increase your bench is in anyway helpful or even something to consider.

Its way down the list, if its even on the list at all.

Strengthening the triceps, lats, delts, and working on technique would be a better place to start.

We'll just have to agree to disagree on that. That's the beauty of a forum!

Da Za

Am I really reading some of the r*tard ****e on this thread??!!!!

Be consistent, learn how to bench properly (ala vid Kevpants put up), eat properly and train hard.