Lifting Weights: What the heck am i doing wrong?

[Phokus]

Ok so i started doing weight lifting. I'm having a problem getting consistency from my bench press. Here's the problem: When i first started, i was doing 95 pounds. The first set, i would get 15 reps. Second set: 8 reps. Third set: 6. Fourth set: 4.

WTF? I went from 15 reps all the way to being barely able to lift 4?!?!

All my other workouts have gotten pretty good consistency (i.e. 12 - 10 - 10 - 8 reps with rows).

Is this because i'm starting out and am out of shape or am i doing something wrong?

 

[5489]

its just that your endurance isnt up yet. just keep at it, and you'll get stronger, along with your endurance going up

 

[Phokus]

Originally posted by: 5489
its just that your endurance isnt up yet. just keep at it, and you'll get stronger, along with your endurance going up

Yeah you're probably right. My arms felt like jelly after the first set :|

 

[Gravity]

Depends upon the weight, the interval, your current condition, etc. I don't put too much stock in max bench, I work the muscles from a variety of angles. Also, the principle of muscle confusion seems to be sound. That means mixing up your workout regularly so your muscles don't get used to it.

I normally start with a bench machine for 3 sets of very light warmup. Then I start on the hammer strength incline for 5 sets, pyrimiding up to max. Then I do decline where available or decline flys with dumbells. I then move to bench to the neck on the smith machine. This puts meat on the upper chest, a usually weak area. I finish with some machine flys and then I'm done.

According to Muscle Head Mike Mentzer, stimulate the muscle and the GET OUT OF THE GYM so you can GROW!!!

 

[BigPoppa]

You're basically working your arms to failure on bench. Some like to work till failure, some are completely against it. If you don't see any gains, try using a different set size.

 

[Phokus]

Originally posted by: BigPoppa
You're basically working your arms to failure on bench. Some like to work till failure, some are completely against it. If you don't see any gains, try using a different set size.

Will i get as good a workout if i don't pump 'till failure on all sets?

So should i up the weight and do less sets?

 

[CPA]

I would personally up the weights and do less sets.

Oh, and eat, eat, eat. You can lift all you want, but if you don't eat enough you will not grow new muscle.

 

[stev0]

"According to Muscle Head Mike Mentzer, stimulate the muscle and the GET OUT OF THE GYM so you can GROW!!! "

so true.

my bench routein is the following:
2x6 145lbs
2x8 115lbs

granted, on a chest day i have atleast 4 more exercises to go, sometimes 5-6. doing heavier weight with less reps will shock your muscles into growing faster.

Is this because i'm starting out and am out of shape or am i doing something wrong?

it is very common for people that are just starting out to struggle with their pecs, it isn't a muscle that you use all that often in your day to day life, especially if you are sitting around on the computer or something like that.

if your looking to get big and buff, i suggest atleast using a protein supplement.

 

[Pers]

try roids.

 

[dfi]

Question: how long are you resting in between the sets of bench press?

If you are already dropping 7 reps on your second set, you are either not resting enough between the sets, or (more likely) you are using too much weight. I also think 15 is a pretty high rep number.

I would drop the reps to 12 or less on the first set and see how that helps. Also, I would lower the weight so that I was consistently doing the same reps on each set before moving the weight up.

dfi

 

[RIGorous1]

Originally posted by: dfi
Question: how long are you resting in between the sets of bench press?

If you are already dropping 7 reps on your second set, you are either not resting enough between the sets, or (more likely) you are using too much weight. I also think 15 is a pretty high rep number.

I would drop the reps to 12 or less on the first set and see how that helps. Also, I would lower the weight so that I was consistently doing the same reps on each set before moving the weight up.

dfi

If you were to put a number of the time of rest between rep. sets what would it be? 1min? 2min? I know it varies, but for me I jump on a lower body machine, then I jump back on the bench probably 4 mins later. Is it not benificial to alternate like that, and not complete the set consecutively?

 

[Whisper]

If you're trying to gain size, then 15 reps is too high for just about any set, even if it is your first. Aim for 10 max, and once you hit 10 on any set, then up the weight. You can aim for 8 max if you want, but I've heard that this focuses more on strength than size.

As far as resting between sets goes: anything under a minute, especially if you're lifting heavy, is too little. I'll sometimes rest up to 3-4 minutes before a set if I know it's going to be my heaviest. Even on days when I do alternating exercises to keep things flowing (i.e. a set of nosebreakers followed by a set of shoulder raises, and then back to the nosebreakers, or something like that) I'll rest around at least 1-2 minutes. Otherwise, I just get that wonderful overtraining feeling of nausea and dizziness. Not fun.

Edit: and for the above poster, I wouldn't necessarily say that it's bad to jump between exercises like that, no. But when you're shifting from one large muscle group (chest) to another large muscle group (quads), then you're going to see some adverse effects in your lifting. Even though you aren't using the same muscles, you're still expending great amounts of energy. If I alternate, it's between either two small muscle groups, or one large and one small muscle group.

 

[Phokus]

Originally posted by: dfi
Question: how long are you resting in between the sets of bench press?

If you are already dropping 7 reps on your second set, you are either not resting enough between the sets, or (more likely) you are using too much weight. I also think 15 is a pretty high rep number.

I would drop the reps to 12 or less on the first set and see how that helps. Also, I would lower the weight so that I was consistently doing the same reps on each set before moving the weight up.

dfi

I'm resting about 2 minutes each set.

 

[Phokus]

BTW guys , i did try to up the weights last time, but i found out i couldn't even do 4 sets.

Should i just do something like this:

up the weight by 10 - 15 pounds. Then just do 10 reps in all sets no matter how much more i can go (except for the last set, that would be the one i should do it 'till failure)?

 

[Rudee]

I'm an advocate for reverse pyramids where after a brief warmup you go to your heaviest weight and decend in weight with each set.

 

[xXped0thugXx]

Your supposed to be able to do less reps each set you do because of muscle fatigue.

I train till failure, cant lift another weight. Start light, do two sets of 10, then add weight and do a set of 10. Then add more weight and do a set of 8, then 5, then 3, then 1. Keep adding weight till you can only do one rep. Do this with everything and you will gain mass and muscle. Alternate days, tris and chest, bis and back, legs, shoulders are all muscle groups you should be working on different days.

It doesnt hurt to take protein. Like someone else said eating is key, if you eat right and enough you will see gains.

 

[dfi]

Phokus, 2 min doesn't sound too bad to me. I'm doing sets of 8 reps and I rest 90 seconds in between sets. When I do my 5x5 I rest up to 4-5 min. If you're bothered that you can't seem to be more consistent with your sets, then you should lower the weight.

Just throwing this out there... is it really necessary to train to failure? If you do, you've ensured that you've given it your all on that set. But, it is much easier for your form to deteriorate, and you need a spotter to do most of the work to help you back up. Plus, that increases the amount of recovery you'll need, and some say it's even training your nervous system to give up under higher stress.

dfi

 

[RagingBITCH]

Just to confuse you more, I'm a believer in the heavier weight + less reps/sets. 5-6 sets max per body part, 4-6 reps per set.

 

[TubStain]

Try the Wannabebig Routine here: wannabebig It is a great workout, and once your muscles get used to it, move to routine 2, then 3. Only move up when you dont sem to make progress in strength or size.

And ofcourse, you have to eat a good protein/fat/carb ratio diet, 5-6 meals spread through the day.

The routines only involve 2 sets, 6-8 reps, but with lots of weight, that really will get you growing. 15 reps is insane and useless waste of time. You are not stimulating your muscle for strength or size, but just burning off the glycogen in your muscles that could be instead used to some serious weight lifting.

Do 2-3 sets of 6-8 reps and you should reach failure on the6-8th rep. You'll be adding plates every weak as your muscles adapt.

p.s. I'm on routine one right now, and it works great. I never really believed in routines and used to work out every muscle 3 times a week. Therefore, I never gave the muscle time to reover (and grow), so I was always on a plateau.

 

[Sid59]

you want to get stronger or bigger?

rule =

bigger = max weight with fewer reps
stronger = lower weight with more reps

 

[GoingUp]

Originally posted by: BigPoppa
You're basically working your arms to failure on bench. Some like to work till failure, some are completely against it. If you don't see any gains, try using a different set size.

go lower reps and higher weights to build more muscle.... i would try 3 sets of 6-8 reps at like 110

 

[GoingUp]

Originally posted by: Sid59
you want to get stronger or bigger?

rule =

bigger = max weight with fewer reps
stronger = lower weight with more reps

isnt it the other way around?

 

[Sid59]

Originally posted by: Gobadgrs

Originally posted by: Sid59
you want to get stronger or bigger?

rule =

bigger = max weight with fewer reps
stronger = lower weight with more reps

isnt it the other way around?

no .. the point of getting bigger is to shock and tear the muscles so they can grow.

 

[abracadabra1]

Originally posted by: Phokus
Ok so i started doing weight lifting. I'm having a problem getting consistency from my bench press. Here's the problem: When i first started, i was doing 95 pounds. The first set, i would get 15 reps. Second set: 8 reps. Third set: 6. Fourth set: 4.

WTF? I went from 15 reps all the way to being barely able to lift 4?!?!

All my other workouts have gotten pretty good consistency (i.e. 12 - 10 - 10 - 8 reps with rows).

Is this because i'm starting out and am out of shape or am i doing something wrong?

I think a couple of things are at issue here so I'll try to address them all. Clearly you are doing too many reps on that first set. There is no benefit in benching low weight 15 times if you are aiming for increased size and strength. Since you just started your routine, your muscles are going to have to adapt to the workload by growing, so they will likely get fatigued rather quickly (especially your arms). Your first set should not exceed 10 reps. If you can lift more than 10 reps on the first set, up the poundage. Try 105 or 115 as your first set, rather than 95, and aim for 10 reps. As a beginner I'd urge you not to do more than 3 sets/exercise and 3-4 exercises/muscle group.

Rest is absolutely critical (speaking strictly about in between sets). Two minutes is an excellent interval, you can increase that a bit if you feel you need it, but don't go past 3 minutes. After each set, up the poundage. Though you might not be able to throw on a pair of tens on each side after every set, try fives or two-and-a-halfs. So, since your increasing the weight, the amount of reps are likely to drop. You want a nice slow steady drop in the reps (i.e. 10, 8, 6 or very close to that). Don't lift anything you can lift in excess of 10 reps and don't lift anything you can't lift at least 4 reps with. Try to stretch a bit before exercising and do a warm-up set as well (so 1 warm-up set plus 3 lifting sets). For warm-up, you could probably use the 95. Lift slow and easy, trying to strech and ready the muscle for work. Do not lift more than 10 reps with it.

Intake is also very important, so make sure you're taking in lots of good calories and tons of protein.

Cheers and happy lifting

:beer:

 

[yhelothar]

You should start out with very less, and do 10 reps..
and step up slowly
For example..
set 1. do 10x45
set 2 do 10x65
set 3 do 8x 95
set 4 do 1x 135
set 5-8 do 4-6x 115