For BG fitness fanatics, a question..

[Meat]

but..but...I have to bench 150% of my body weight by the end of the year!



Anyway, I do all that other stuff you listed as well. What do you think makes decline and incline to be superior movements to flat bench?

Not so much declines, but definitely inclines. I've yet to meet anyone with a lagging lower chest or a dominant upper chest. Maybe it's just me but i find inclines to be a lot safer, i always end up tweaking either my shoulder or elbows on the flat. That and i just love doing weighted dips which is basically the same movement as a flat.

[Headspace]

Today was my first chest day since my spotting partner moved away.

Ended up doing a lot more reps will less weight since I didn't want to ask someone to spot me doing 105.

[Meat]

105 dumbbells?

[archibaldcrane]

Today was my first chest day since my spotting partner moved away.

Ended up doing a lot more reps will less weight since I didn't want to ask someone to spot me doing 105.

Honestly, who gives a shit, just ask a random dude for a spotter, noone is going to break your balls.

It's one thing if you're a fat fuck and are weak as shit, but you're a tall skinny dude, noone expects you to be hercules.

[archibaldcrane]

Not so much declines, but definitely inclines. I've yet to meet anyone with a lagging lower chest or a dominant upper chest. Maybe it's just me but i find inclines to be a lot safer, i always end up tweaking either my shoulder or elbows on the flat. That and i just love doing weighted dips which is basically the same movement as a flat.

I used to do weighted dips all the time, but now I do them unweighted at the end of my workout and honestly even unweighted I find them to be the most troublesome exercise for my shoulder.

[Moss]

Honestly, who gives a shit, just ask a random dude for a spotter, noone is going to break your balls.

It's one thing if you're a fat fuck and are weak as shit, but you're a tall skinny dude, noone expects you to be hercules.

Seriously, this. When I started lifting I wasn't doing much either, and I never had anyone make fun of how much weight I was doing.

[Weiing]

Seriously, this. When I started lifting I wasn't doing much either, and I never had anyone make fun of how much weight I was doing.

I secretly laugh inside my head when I see guys who bench lighter than me (less than 25lbs dumbbells). Maybe I'm mean, cold, and heartless............. So people may be snickering in their heads. (Just kidding, by the way)

But hey! I'm sure you're lifting more than 25lb dumbbells/65lb barbells.

[Sanoske]

Goal by the end of summer is benching and squatting 150% of my body weight, should be pretty easy.

Last time I went to the gym seriously (before I entered senior year of undergrad and school/work/internship ruined my life) I went from benching 30lb dumbells to repping 205x10 on 4th set for bench in about 4 months. That was with a shitty workout (chest/tris - back/bi/shoulders-rest) No legs or anything, so I think with my new improved workout I can do it. Especially since I'm starting from a decent base, and now that I'm done with undergrad on May 28th I'll have all this free time that I will need to fill.

Posting this here for memory/date purposes.

Current weight: ~160lb
Current bench: 3x10x65 dumbells
Current squat: 3x10x135, switching to 5x5 soon.

Goal by Sept:
Bench - 240, hope to repping 3x10x~195 or so
Squat: 240, hope to rep 5x5x215

[Osede]

I secretly laugh inside my head when I see guys who bench lighter than me (less than 25lbs dumbbells). Maybe I'm mean, cold, and heartless............. So people may be snickering in their heads. (Just kidding, by the way)

But hey! I'm sure you're lifting more than 25lb dumbbells/65lb barbells.

The only moment I will laugh at the beginners, are those who just first time enter the fitness center, and straight away put 45lbs dumbell on each side for bench press lol...

Well, if they ask around for how to do it, and what/how should they estimate the weight they should lift, people usually will kindly give them some good advice.

[Caiyuo]

For Archi: as far as flat bench is concerned, I think a Dorian Yates video was linked around a bit ago that essentially said what Residue is saying, in that you can't train a specific area of your chest, in the sense of doing decline for lower, incline for upper chest, etc. To add to that, I think he also spoke to the dangers of flat bench and doesn't even use it.

Apart from that, just given your shoulder you may want to make sure you aren't using a grip that's too wide on barbell.

edit: thisss: http://mdtv.musculardevelopment.com/...-training.html

[Weiing]

After my 1-week rest from lifting (which will be next week), I'm thinking about devising my own workout regime again. I'm planning to do an ABA split push/pull routine. I'd like to know what you guys think!

Spoiler: show

Workout A - Push
Squat
Barbell bench press
Close-grip push up (Don't think I can do diamond push-ups...)
Incline dumbbell bench press
Arnold or Shoulder press
Lunge (perhaps rotational lunge)
Dips

Workout B - Pull
Deadlift
Pull-up
Negative/Australian Pull-up
Upright Row/Hang clean (same thing)
Dumbbell bent-over row
Good Morning
Swiss-ball crunch (maybe??)

Your thoughts?

So... I started my new workout plan today. I realized that yeah... It was stupid of me to do barbell flat bench and dumbbell incline bench in the same day. So... I altered my workout A a bit. What do you think now?

A Squat
B1 Barbell Bench Press
B2 Close position push-up
C1 Arnold Press
C2 Lunge
D1 Dips
D2 Swissball crunch

I alternate 2 exercises except for squats, hence the B1/B2 etc. I'm doing 3x6-8. So far, my arms are already killing me. I had a bad rest week.

[Zoolander]

Flat bench and dips are kind of redundant as others have said previously, but I mean it does work out your chest pretty well (and obviously gets shoulders and tris involved too).

I just made my new routine for chest/shoulder/tri day and back/bicep today actually. Did chest today, I think I liked the new exercises. Most of them are new, except for the dips and deadlifts. I can tell my muscles were feeling different after these new exercises compared to working out on my older routine I've grown comfortable with. 3x8-10 for all of them.

Chest/Shoulder/Tri:
Dips
Incline DB Fly
DB Rear Delt Row
DB Seated Shoulder Press
BB Upright Row
Skull Crusher
Close Grip Bench Press

What I ended up doing at the end was just going straight into close grip bench press with the BB after 8 skullcrusher reps. Might continue that.

Back/Biceps:
Deadlift
Seated Cable Rows
BB Bent Over Rows
Close Grip Cable Pulldowns
Seated DB Bicep Curl
BB Reverse Curl
Preacher Curl (wondering if this might be redundant after BB reverse curl).

[Weiing]

With dips, I'm looking to also assist with my core, which is the main reason why I'm doing it.

I think any kind of curl is redundant...hahaha. Do you really need to do that many curl workouts? Serious question, not hating.

Looks good though. Ever thought about cuban snatches or any other kind of snatches? Just a thought.

[ozz]

I think about snatches all the time

Spoiler: show

sorry

[Zoolander]

With dips, I'm looking to also assist with my core, which is the main reason why I'm doing it.

I think any kind of curl is redundant...hahaha. Do you really need to do that many curl workouts? Serious question, not hating.

Looks good though. Ever thought about cuban snatches or any other kind of snatches? Just a thought.

Its one curl for biceps lol. The other two are for forearms, how else do you propose I work out my forearms? Or biceps for that matter. I gotta cut out pullups for now. No idea why you hate curls so much. Iso moves still have a funtion. Its like people who talk about light beer as if there isn't a time and place for it. I'm not in the gym for purely functional reasons either - I want my arms to be bigger in addition to functional strength.

And I have never been to a gym that would tolerate people doing snatches.

[Weiing]

Its one curl for biceps lol. The other two are for forearms, how else do you propose I work out my forearms? Or biceps for that matter. I gotta cut out pullups for now. No idea why you hate curls so much. Iso moves still have a funtion. Its like people who talk about light beer as if there isn't a time and place for it.

And I have never been to a gym that would tolerate people doing snatches.

Just my personal bias/preference, really. Biceps only for vanity's sake. Functionality wise? Perhaps it's because I'm not a guy...or something. I guess guys are extremely socially pressured into believing they need absurdly unnecessary biceps, or arms in general.

Forearm workouts, perhaps. For gripping purposes?

I usually don't pay attention to curls so have no idea all the muscles it "targets". So I apologize for my ignorance.

And really? People don't tolerate snatches? Hmm. That's interesting. Was just curious.

Light beer? It's for people fooling themselves that they're doing something "better" for their body. It's all crap in the end. It's like diet soda.

[Atreides]

why not do close grip chinups or mountain climbers for your biceps? You'll work out your back too, and it's pretty much functional strength if you can't lift yourself up. People who can't do too many pullups generally have a much easier time with chinups, I'm in love with mountain climbers cuz I can do a crapload of them compared to the other pullup exercises.

[Zoolander]

why not do close grip chinups or mountain climbers for your biceps? You'll work out your back too, and it's pretty much functional strength if you can't lift yourself up. People who can't do too many pullups generally have a much easier time with chinups, I'm in love with mountain climbers cuz I can do a crapload of them compared to the other pullup exercises.

Wait what, the Mountain Climber exercise I am finding online works out your abs, legs, cardio, and some stabilizing on chest/shoulder - pretty much everything but biceps lol, unless you can toss that into the stabilizing category: http://www.youtube.com/watch?v=KI8u5...layer_embedded


Wei I have a pretty long way to go before my arms are ever considered unnaturally large lol. And honestly, I find myself using my biceps working on my friends farm quite a bit anyways.

[Weiing]

I bought wrist straps today......... thank god for Youtube to show me how to use it. >_>

[Atreides]

Wait what, the Mountain Climber exercise I am finding online works out your abs, legs, cardio, and some stabilizing on chest/shoulder - pretty much everything but biceps lol, unless you can toss that into the stabilizing category: http://www.youtube.com/watch?v=KI8u5...layer_embedded


Wei I have a pretty long way to go before my arms are ever considered unnaturally large lol. And honestly, I find myself using my biceps working on my friends farm quite a bit anyways.

http://www.youtube.com/watch?v=GTBE1soP7To

I posted these a few days back. Obviously you don't want to be like the girl on the left lol