Weight Training For Beginners

[MiKa]

Ive been on ~70-75kg bench for ages now... But db bench I have increased a bit. For me its mostly how im feeling on the day as to how hard I can go. Legs have increased, biceps and tri's have, deads have its just chest that im kinda hit a wall.. I guess not having a spotter I cant really push myself or that wouldnt end too well..

[Wingnut]

Dont be afraid to use a Smith Machine if your gym has one. Easy way to safely up the weight, otherwise just ask a bloke to spot you. I would never say no and most people are pretty helpful.

[bossmang]

What's your max?

no idea lol

what do I do?

bench press heavy as many as I can do?

3 sets?

[Adamski]

What's your max?

no idea lol

what do I do?

bench press heavy as many as I can do?

3 sets?

Either shoot for a 1rm or pick a weight that's heavyish and see how many you can do in one set and apply the formula I put up. It's pretty spot on.

I did my warm ups and top bench work set was 100kg. I did 12 reps at 100 which calcs to a 1rm of 139kg. I did 135kg for a single on my max effort week last week.

Pretty bloody close

Edited 24/02/13 11:44 AM by Adamski

[bossmang]

I see

I dont bench press much or use heavy weights as im normally on my own :(

so I try not to push it in case I cant get the fkn thing back up lol

[Bonjaz]

I can't believe I just read through the last 5 pages and j@ hasn't commented once...it's actually all on topic haha

[bossmang]

men only allowed in here

[Adamski]

I see

I dont bench press much or use heavy weights as im normally on my own :(

so I try not to push it in case I cant get the fkn thing back up lol

On your own as in the only one in the gym? Or by yourself in a commercial gym?

Don't be afraid to ask for a spot, most people will gladly help. I train in the work gym where 80% of the time I'm the only one there. I still shoot for bench pb's, just don't put the collard on so if you fail you can do the old roll to one side trick like this-

[_Velocity_]

Freaky if you're worried about safety, just do dumbbell presses instead of barbell bench press and just drop the weights on the floor if you hit your limit.

Dumbbell incline / decline, smith machine or dumbbell flys are your other choices if you want to swap it up.

Legs are killing me today. Worked adductors and I think I may have pushed it a little too hard because 2 days later and I'm still walking like Frankenstein.

Edited 24/02/13 11:10 PM by _Velocity_

[Bonjaz]

gotta love leg day