Bench Press

Discussion in 'Health & Fitness' started by FastFreddy, Aug 25, 2008.

  1. chess9

    chess9 Hall of Fame

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    Yes, those internet medical diagnoses are perfect if you are looking for in injury upgrade-say, a strain to tear. :)

    Just say no to Rickson. ;)

    -Robert
     
  2. Rickson

    Rickson G.O.A.T.

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    What's this? Gang up on Rickson day?
     
  3. chess9

    chess9 Hall of Fame

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    Just kidding, of course. I'm one of your fans.

    -Robert
     
  4. heycal

    heycal Hall of Fame

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    As am I.

    As for Robert's point, yes, the internet and this forum are a great place for having others label low back pain as a slipped disk that will leave you crippled if you play another game of tennis, and other such dramatic upgrades.
     
  5. heycal

    heycal Hall of Fame

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    critique this routine!

    Okay Rickson and others: I'm 45 years old, 5'10", 165. I have a little flab/love handles, but also a somewhat athletic phsyique due to past gym memberships and for the last ten years doing regular but not super strenuous dumbbells workouts along with chins and push ups at home. I'd like to change things up now, be a little more consistent and focused, and build some addditonal muscle mass for looks and to burn more fat. My main goal is vanity, looking a little bit more fit and athletic so I can continue chasing young girls.

    In addition to doing some aerobics here and there, I'd like to hit the gym every 3 or 4 days for no more than 30 minutes. Keep it simple, short, and manageable.

    So, can I achieve some decent gains on top of my base level of muscle mass by doing the following:

    UPPER BODY

    2 sets chest press
    2 sets shoulder press
    2 sets arm curl
    2 sets tricep extension
    2 sets seated row
    2 sets chins

    Virtually of these will be done on machines, not free weights. I've had ten years of dumbbells, so I'd like to try machines for a change of pace. (Don't worry, I'll come back to free weights down the road a bit.)

    LOWER

    2 set "super squat" squat machine
    2 sets incline leg press
    4 sets calf machines

    Plus some abs and lower back stuff.

    Any glaring omissions from this workout that will prevent me from hitting all muscles groups and reaching my goals? Any needless redundancies?

    I await comments. Thanks.
     
    Last edited: Aug 31, 2008
  6. snoopy

    snoopy Professional

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    Nothing beats that V look. So I'd focus on building that back. Chin ups, rows, etc. Squats for building a firm butt, nice quads, and also abs. Throw in some sprints b/c they are great for getting you cut up. I'm sure you know but I will add it any way, you have to eat right too.
     
  7. Rickson

    Rickson G.O.A.T.

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    Snoopy really appreciates a good physique.
     
  8. heycal

    heycal Hall of Fame

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    So will routine go a ways towards making Snoopy happy?
     
  9. Rickson

    Rickson G.O.A.T.

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    I think a firm butt would make him happier.
     
  10. heycal

    heycal Hall of Fame

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    Fair enough.

    Now about what my routine outlined in post 105, Rickson? You usually are good for an opinion about such things.
     
  11. TENNIS_IS_FUN

    TENNIS_IS_FUN Professional

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    960
    Bench:

    135 at 160
     
  12. herosol

    herosol Professional

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    my mom won't let me go to the gym. :[
     
  13. chess9

    chess9 Hall of Fame

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    Just a couple of comments:

    1. The above looks like a good start, assuming you are not a noobie, but at least an intermediate.
    2. After about a month of the above, start looking on the web for other exercises to do, like lunges, one legged squats, hanging leg lifts, floor sweepers, and many more. Your body needs variation as it will get accustomed to your workout routine. So, shake things up.
    3. Be sure to have some rest built in, and I don't mean a rest DAY, I mean a week, say, or maybe two, where you don't lift at all. Also, get plenty of sleep every day. Oh, and don't lift heavy if you are feeling really sore or a bit down. Just go to the gym and do some very light work with the weights and maybe a light bike workout or swim.
    4. Get your diet right! Being strong can't be done just with lifting because with the wrong diet you might get fat, injured, or sick and have to go back to square one. If you were to ask a top trainer for help, the first thing he's likely to ask you for is how many carbs, protein and fat, in grams, you eat per day. If you don't know, then you aren't training right!
    5. Set realistic goals. You are still very young and could get quite strong with just some modest dedication, like two or three days per week of smart lifting.

    EDIT: Something else. I'd do squats every workout for the first month. You should live and die on the squat rack for a month to push up your testosterone levels. Do the squats FIRST in your workout.

    -Robert
     
    Last edited: Sep 1, 2008
  14. chess9

    chess9 Hall of Fame

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    Is that 1 RM? How tall are you and how old? Do you have some disability?

    -Robert
     
  15. chess9

    chess9 Hall of Fame

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    You can do a lot of stuff at home. Google is your friend. Also, your school has a weight room? Get in there, watch, wait, weight, and listen. :) It's not unlikely the wrestling coach, or one of the faculty will be in there, or, possibly an older student who is a studly know it all. ;)

    Quit with the excuses! :) (If you'd said you were taking 5 AP classes I'd let you pass. ;) )

    -Robert
     
  16. Sleepstream

    Sleepstream Semi-Pro

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    There are no excuses. I had 3 AP classes, worked 25 hours a week, and participated in several clubs, but I still exercised/lifted 5-6 times weekly.
     
  17. chess9

    chess9 Hall of Fame

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    That's impressive! I was just kidding, lad. :) My daughter had 4 AP classes and was killing herself without having a job (though she was a varsity swimmer), so that's a tough schedule you have.

    -Robert
     
  18. Sleepstream

    Sleepstream Semi-Pro

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    That's what I had my senior year of high school, but now I'm just bumming around college with an easy schedule.

    The difficulty of AP classes is exaggerated, unless I just managed to have good teachers.
     
  19. heycal

    heycal Hall of Fame

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    Thanks, Robert. And thanks for calling me "still very young". Haven't been called young in a while, and I'm liking the sound of it.

    I'm not going to comment on diet, other than to say I live to eat rather than eat to live. If my gains and my health won't be as optimal because I like things like donuts and Coca Cola, so be it.

    Why do squats first?
     
  20. chess9

    chess9 Hall of Fame

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    Squats activate the largest muscles in your body-quads, glutes, hammys, blasting testosterone into your blood stream. Squats will make your biceps grow. They will make everything grow. ;) Just warn your wife. ;)

    -Robert
     
  21. heycal

    heycal Hall of Fame

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    I'm not married, Robert. Remember above I said I wanted to continuing chasing young girls? I'm guessing a wife wouldn't like that sort of thing...
     
  22. Rickson

    Rickson G.O.A.T.

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    Listen, you Anti-Ricksons, stop man loving each other and hit the gym! Robert, stop telling people your age! Cal, leave those young girls alone!
     
  23. HornedWildebeast

    HornedWildebeast New User

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    This is pretty embarrasing but I'm 6'2 150 and only bench 85. :( My upper body is extremely weak. Lower body is much stronger
     
  24. 10sfreak

    10sfreak Semi-Pro

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    Actually, I don't think that's only for hack squats - it can be used for either hack or regular squats. If you face away from the machine, you'd use it for a hack squat. If you faced into the machine, it would closely mimic a regular squat.
    Also heycal, to answer your question: yes, squats are good for your hamstrings as well as quads and glutes.
     
  25. 10sfreak

    10sfreak Semi-Pro

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    Heycal, as for your routine you outlined before, since you're pressed for time, you could superset your calf work into your incline leg-press work. Do a set of leg presses, do a set of calf raises (while on the leg-press machine - note: you'll need to rotate the stop-pins back into place for safety)
    Also, when doing your squat work, as suggested by chess9, be sure to rest no more than 60 seconds between sets. This will increase your testosterone and growth hormone levels, which will not only help you build muscle, but burn fat as well.
     
    Last edited: Sep 1, 2008
  26. heycal

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    Don't know much about hack squats, but that machine definitely feels like it works the body differently depending on whether you face in or out as you mention.

    Thanks for the tips. Good idea about about incoporating the calves into the leg press machine.

    As for rest time between sets, doesn't longer rest enable you to recover your strength and lift more, and thus ultimately help build more muscle mass? It certainly feels to be the case, and I believe the trainer who showed me around the gym suggested a nice rest between sets, and to work heavy, if I wanted to build muscle.
     
  27. FastFreddy

    FastFreddy Semi-Pro

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    Real workouts

    Calf machines are are a waste of time they should be removed from the earth, calfs are pretty much gentetics. I seen huge ripped calf muscles at the gym and they don't even train them. My other juiced bodybuilding friends still can't get their calfs any bigger or change the shape. I never train my calfs or stretch out spend that time lifting or running or play tennis. Thats why Arnold got calf inplants to win bodybuilding shows.

    They should also remove all stretching area in the gym. Who wants to see out of shape people doing abs on the floor and stretching out, when they should be lifting heavy weights and running on the treadmill. Forget all that walking on the treadmill(bs) if you want to get in shape look at the people in the gym who are in shape. They are running on the treadmill or lifting med to heavy weights.
     
  28. heycal

    heycal Hall of Fame

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    I've torn both calves playing tennis. It's been recommended I strengthen them to prevent future tears. So I don't quite see machines that could help me do that as a plague upon the earth like you do.
     
  29. onehandbh

    onehandbh Hall of Fame

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    Yikes! both calves? How is your calf flexibility?
    You can do calf work on steps/stairs using your bodyweight. Use one
    hand to hold onto a wall/rail for balance. Once it becomes too easy using
    both calves, switch to one leg at a time.
     
  30. chess9

    chess9 Hall of Fame

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    I use the calf machine occasionally. It's not bad for strengthening calf muscles. I like calf raises with the Smith Machine better.

    But, the reason I decided to not do bodybuilding in my late 20's (went into powerlifting) was because I discovered after about 6 months that my skinny legs were going NOWHERE. If I could build my calf muscles the way I can build biceps, back and pecs I'd be a monster! :) OK, I'd be Grendel's ugly step-child. ;)

    -Robert
     
  31. heycal

    heycal Hall of Fame

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    Apparently not good! I tore the left in January 2006, the right in February 2007, both at the beginning of the matches in chilly weather. (Actually the first one happened in the pre-match rally.) Been doing body weight calf strengthening of the type you mention ever since, as well as trying to make sure the body is warmed up a bit before playing. No problems since then.
     
    Last edited: Sep 2, 2008
  32. Rickson

    Rickson G.O.A.T.

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    That can be said about any machine or free weight exercise. If you don't do calf raises, you won't die from a lack of exercise, but if you don't bench, squat, or curl you still won't die from a lack of exercise. People lift weights to build a small amount of muscle and to get stronger. You can choose to skip a vast number of exercises or do a lot of what some people perceive as pointless. It is a choice.
     
  33. Tofuspeedstar

    Tofuspeedstar Banned

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    I dunno, I believe it's around 265-270 at 2 reps.

    Deadlift is 315 at 7 reps, 340 for 2 reps.

    *shrug*
     
  34. FastFreddy

    FastFreddy Semi-Pro

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    List of lifts

    Rickson is right thats why I run 7.5 miles every day a 8:00 minute mile pace at a average hr of 146. I been running every day since January 2007. I started running back in 2003 I ran three times a week and then four times a week in 2004, five times a week in 2005, six times a week in 2006. I also done 3 marathons and my quickest time was 3:09 at 215lbs wearing a 3 liter cammelback(9lbs) You will never die because you have small guns or skinny chicken legs. Most people will suffer a stroke or heart attack in their lifetime.

    You need to lift 85% 5 reps of your max to kept your joints tendons ligaments and bones strong. If you lift light weight for alot of reps you will not get strong and just wear out your joints. I still love to bench heavy since its a ego thing and gives me a nice 46inch chest. I am going see a sport med tennis doctor to get my shoulder checked out on Sept 9th. I will make sure I get an mri I got x-rays done last week when I saw my reg doc. X-rays are a waste of time since I know its my tendon silding on the bone. I am still lifting 285 for 15 reps just doing 3 sets. Still doing back ex machine, lat pulldowns to the front overhand grip, and shoulder press, rear delt and fly machine (bodymaster). For legs leg press, seated upright leg curl and leg ex machine. for abs I do the swiss ball at home with my shoulder pt.
     
  35. nCode747

    nCode747 Semi-Pro

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    like 100 or somthing i weigh 135lbs
     
  36. heycal

    heycal Hall of Fame

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    Think there could be a link between the latter sentence and the former?
     
  37. FastFreddy

    FastFreddy Semi-Pro

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    Nah, I tore up my right shoulder from impact from hockey. Its called not wearing your sholder pads in a light practice but I got carried away and checked the smallest guy on my team with 5 mins left in practice and torn it off the bone 4cm by 6cm.The year before I broke my team mates shoulder in practice we both were not wearing our pads pretty dumb. I also torn up my left shoulder 2cm by 3cm tear with that crapy clay court tennis hitting 25 ball rallies over your shoulder. Sure clay court is softer on your knees but hell on your shoulder. I can't image using poly on clay you will rip your arm right off the bone and then sew it back on.
     
  38. 10sfreak

    10sfreak Semi-Pro

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    It depends on what your goals are. If building muscle is your primary goal, then you'll want to minimize the rest between sets. As I posted earlier, this will maximize your GH/testosterone surge post-workout. Obviously, you won't be able to use as much weight, but this will build muscle and burn fat for hours after your workout. On the other hand, if pure strength is your primary goal, then you'll want to lift a higher percentage of your 1-rep max, and rest 3-5 minutes between sets. This will build your muscles to a more limited extent, but your strength will go up more. Hope this helps.
     
  39. Hot Sauce

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  40. chess9

    chess9 Hall of Fame

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    I prefer the instruction to "retract the scapulas", but for the internet that's probably an effective teaching technique. Notice that by arching your back slightly, your chest rises a bit and your scapulas come together. That action engages the pecs much more effectively during the bench press.

    The sort of arching of the back that is bad, and that you often see in high school gyms, is a very high lifting at the belly button and the feet often go up on the toes. Good way to really screw up your back. Notice this guy is saying a very slight arch. DO NOT OVERDO THE ARCHING.

    -Robert
     
  41. FastFreddy

    FastFreddy Semi-Pro

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    Shoulder

    Got my x-ray report back from the radiologist this is what the report said. The humeral head is positioned over the glenoid without joint space narrowing or acute bone abnormality. Hypertrophic changes are present of the distal clavicle at the acromioclavicular joint. No periarticular calcifications or evidence of os acromiale. I think what the problem is the bone on the distal clavicle has regrown. Going to the sport med tennis Doctor on the Sept 9th for a mri. No more benching for now just leg press, leg ex, seated leg curl, back ex, shoulder press, lat pull down and my pt for my shoulder.
     
  42. Ultra2HolyGrail

    Ultra2HolyGrail Hall of Fame

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    I wonder how much Federer could bench.
     
  43. Ultra2HolyGrail

    Ultra2HolyGrail Hall of Fame

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  44. rum02

    rum02 Rookie

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    I've got a friend in the army who swears by a 1 minute recovery. I had a talk to the local gym owner and he didn't like the idea. he said it would be good for increasing your anaerobic threshold though.
     
  45. heycal

    heycal Hall of Fame

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    Don't care about strength -- just building more muscle for appearance and fat burning. So if that means 1 minute rest, that's what I'll do. (Who would want to wait up to 5 minutes between sets anyway? You'd never get out of the gym.)

    For some reason, my knees aren't loving either the the incline leg press machine or the squat machine even at very very light weight. Not sure why. I never had any problems with body weight squats in the past, or the leg press machine when I last used it 10 years ago. I feel some twinges as the weight comes down (the concentric phase?) during these exercises, not usually during the actual pushing up the weight part.

    Which is more likely: these machine are bad for my knees, or I need a few weeks to get used to them? I tried placing my feet in slightly different positions, but it didn't make much of a difference.

    Or maybe it's the tennis that has made my knees more vulenerable to aches from these machines, not any of these exercises themselves...
     
  46. Zeppy

    Zeppy Rookie

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    Back in April, when I was still in high school, 200 lbs. I weighed approximately 132 lbs? I have a 200 lb t-shirt from my high school to prove it. Unfortunately, I was only able to do it once as after that day, AP testing started. So that knocked me off the weight room for 2+ weeks. When I got back, I only went back up to 190. At the time, dips for me was around 25-29 (Body weight). Pushups 50-55 (Body Weight).

    Ever since the beginning of June, I have not been to a weight room and I doubt I can bench 160 lbs now.
     
  47. superman1

    superman1 Legend

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    The Smith machine is crap. But if you're squatting and you're not going below parallel, it's for nothing. Warm up properly and stretch like crazy, especially the hamstrings, before squats. Then practice going down as deep as you can go.

    As for the leg press, if there is another leg press machine that is horizontal, not inclined, use that. When you leg press, you're supposed to put your feet as high up on the thing as you can, shoulder width apart, and point your toes out at 30 degrees. Then go as deep as you can.

    Always push with your heels.
     
  48. FastFreddy

    FastFreddy Semi-Pro

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    Smith Machine

    The smith is a great machine if you know how to use it. It's great for squats no crappy spotter needed. I use it for bench it allows he to go heavy and not worry about ripping off my shoulder ( going to deep). If you are old school go free weight and find a power cage or squat rack. And bring a good friend who knows how to spot good luck finding one idiot in the gym. You will get hurt from a bad spot and dangerous too.

    Don't forgot the knee wraps and weight belt.
    I would never go below 90 degree. Hey if you want to kiss your hamstrings to your calfs its your knees not mine. I seen hardcore bodybuilders go deep then over the years of knee pain they don't go as deep and lighten the weight and go nice and controlled and slow.

    I benched 285 for 15 reps 3 sets today shoulder is feeling much better. Maybe no more two hand backhands and just hit the one hand slice and my one hand topspin sidespin. Doing my shoulder pt everyday at the gym on the cables. I am still going to get my mri at the end of the month just to see if I have a small tear in my cuff.
     
  49. zacinnc78

    zacinnc78 Professional

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    are weighted lunges as good as squats?(for tennis)
     
  50. FastFreddy

    FastFreddy Semi-Pro

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    I like lunges, stepups, leg press, dead lifts, clean and press for tennis not a big fan of squats. Some people like me aren't built for squats so I do leg press instead.
     

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