The Official Gym & Fitness Thread

DB bench will help some, but, after only doing DB bench for 2 months, my BB bench went WAAAY down, even though I was lifting heavy DBs.

In my experience, the only way to get a stronger BB bench is to do it.

 

Just got my gym membership last week and I've been 3 times and will be going today but man I feel sore. Do the machines aid in how much you can lift such as a preacher curl machine?

 

I prefer raw weights over everything, but machines are great, too.

 

Try hitting OHP hard first on your shoulder days and do more pullups to strengthen your lats. Getting a good OHP really helped all my other pressing motions

 

I just find I don't need a spotter for it so most of the time its more convenient for me but anyone use a rowing machine I did 1600m on abotu 7:15 yesterday and Im trying to find if thats any good?

 

Have you tried recently? If you maxed at 215 20lbs ago, you should easily be able to get 135 for 8-10 reps.

For DB bench, are you doing flat? Try going incline and I bet you will see an uptick in your production. I rarely do flat DB bench unless I am doing a superset with flys. Incline will hit the top of your chest and incorporate your shoulders a little more. If you can get stronger on incline you should be able to push more weight on flat

 

No no, I maxed at 215 YEARS ago lol, and I'll have to add that in. I think I just need to switch up my workouts and try new things.

 

Lol well you are still 20 lbs heavier. More mass = more strength. At least that is what I gather from all the bulkers in this thread.

I'd say switching it up to incline will help you for sure.

 

I was confused about the 215 thing too lol.

 

How old are you by the way? Also how tall?

Don't mind my creepiness

 

No I just got fat and I'm slowly starting to lose the weight again. I gained 40 lbs of fat pretty much.

And I'm 24 and about 5'10"

 

Got me a free hat from bb.com and took a poser pic (cause I haven't lifted for 11 weeks now.) Killin me smalls!

 

10% BF and fat? Haha...am I getting trolled here?

Ok well I'm 5'9" and 28 years old. Currently weigh 170 but this is the heaviest I've ever been. I'm usually around 160. I'm at 10% BF and the furthest thing from fat.

What are your other lifting numbers(weights) for other lifts?

 

Like I said, I'm down to about 160-162... It's all there in my first post.

As far as other weights I'm honestly not sure. I'm not going for size or anything like that I just wanted my chest up a little higher and was plateauing on it.

 

Not body weight - I got that already.

You said "I lift decently for other muscle groups" I'm asking what weights you are putting up for other lifts. How much can you deadlift, squat, how many pull ups can you do to failure, etc etc. Trying to guage your strength for size to see if your bench seems low or not

 

How does that calculate bf?

 

Deadlift: Around 200
Squat: Around 170
Pull ups: around 12-15

 

Got it - well I think it all works together, you can't just peak at one movement without working the secondary and other muscles for that lift. Obviously you can get stronger at bench by doing bench but you will get past plateaus by strengthening other muscles that help. Like someone said, do OH press or incline like I suggested. If you track other weights for those movements and you are putting up bigger numbers there and your bench still isn't moving then we can find other issues, like form, that may be causing the plateau and not raw strength...

Zach mentioned the 5x5 program. That is a great workout for adding weight to a lift. It may be difficult to do with DBs but you could adapt it, or just start working BB and that will assist your DB bench too

 

Being similar body composition as you I'd strongly suggest doing the 5x5. I bet you would see huge gains in squats and deads alone and I'm sure your bench would surprise you too.

 

Thanks man, wasn't trying to troll you just wasn't making my point clear I guess. I'll switch up my routine and go from there.