Is my bench press performance normal or weird?

[BUrassler]

Here are some tips that may help in my opinion:

-As a begginner, you should not be working to failure on each of you sets as you are. Working to failure is very demanding on the body and requires proper rest and nutrition to recover from and hope to make and gains from such workouts. More experience is needed, both in the weight room and "in the kitchen" for this.

-Sets are usually constructed as such:
10+ reps is for muscle endurance
6-10 reps is for hypertrophy (muscle growth/mass)
1-6 reps is for strength increase

-Nutritions and rest are vital to reaching any goals you have set for yourself to bigger/stronger.

-Make sure you are doing more than just a "beach workout" i.e. bench and curls. The body produces the most testosterone from squats and deadlifts, and testosterone means muscle! These are difficult lifts however, so make sure you are doing them correctly.

- thats enough for now, hopefully that helps...

 

[Spamela]

Originally posted by: Phokus
Hey, if i can do 135 pounds 10 times, what's my 1 rep max?

there's a standard formula for this.

this calculator is one i've used.

but, the estimate is better when the number of reps is < 5.

 

[Accipiter22]

Originally posted by: Phokus
Based on some advice, i changed my routine.

1st set: 95 pounds/10 reps (warmup)

2nd set: 135 pounds/10

3rd set: 135 pounds/7

4th set:135/5

5th set: 135/3 or 4 reps

Is it normal for my reps to drop down so far? Should i make any other adjustments?

up the weight.

 

[tommywishbone]

There is some solid advice in the previous responses. Perhaps reducing your repetitions on your 1st & 2nd working sets would be helpful. Make sure not to overtrain your assistance muscles (triceps and front delts). They are frequently utilized during other workouts and can easily be overtrained. If you can get in a few workouts with a competetive lifter, you will be amazed at how quickly you can improve your performance.

Stop in at any big newstand and grab a copy of Powerlifting USA. It is the premier US strenght training magazine and is filled with valid bench press routines for gaining strenght. FWIW, I am a former competetive powerlifter. While lifting in the 242lbs class, I bench pressed 250kgs. (conversion 551lbs.)

Good luck with your training.

 

[imported_Bassmaster]

While lifting in the 242lbs class, I bench pressed 250kgs. (conversion 551lbs.)

:Q omfg! 551???

 

[Compton]

Unless I missed it, I haven't seen anyone ask how many times a week are you working out. I only bench press once a week.

 

[slimrhcp]

Originally posted by: bjc112
I weigh 145-155 depending on my diet that week..

5'11-6'0

I start with 155 and do 10 reps

Jump to 175 and do 8 reps

195 I do 6 reps

Then I make a jump to 235 and do 4 more..

shens