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Realistically, how much should one expect to gain on the flat bench over the course of a year?
STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread
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first I want to say your avy is awesome stared at it for like 2 straight minutes.
Depends how much you put in to it honestly. if you're bulking or cutting. Even just maintaining.
let us know what you're trying to accomplish body wise. and the type of program you'll do.
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Like Homie stated above, It's all in how much work you put in. When I started back in the CD portable headphone days, I only repped 175lbs. Took me maybe about half a yr to get 2 plates. Yrs later I was reppin 225 30+ times at arena league combines. It takes time to gain that confidence, but when you get it.... The beast is unleashed
D
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Do you guys really believe this?
This past summer I was cutting for like 3 months and lost like 10lbs and my bench and DL went up. I was pretty confused because I didn't think it was a thing to get stronger on a cut.
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bigboss
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Yeah I believe it. If you just started lifting then yeah you could probably still make some progress while you're cutting. But after a certain point its going to stop because you're not eating enough to get stronger.
Bench is the one lift that is dependent on weight gain or loss, after about the 20lb mark of weight loss, Id say your bench takes a significant hit.
What did it go from?
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This
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Honestly though I don't really believe so long as people who are lighter than I am are stronger than I am. Clearly they didn't need to have the extra weight.
bigboss
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Gain weight and your bench will go up, period. People can weigh less than you but be stronger because some people can eat a **** ton and get stronger but not put on much weight.
No one "needs" the extra weight but it will always help you in getting stronger.
Weight moves weight.
Go look at a lot of top level guys and their bench numbers in competition, ones that move up a class almost always bench more, while dudes that cut to make weight usually bench within 10 or so pounds at each meet. Look at Dan Greens numbers and you'll see this. I think he hit close to 540-550 in training this year but only managed like 525 at GPA worlds from cutting to 242.
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This is what I'm working with:
Monday - Overhead press, followed by assistance exercise: seated dumbbell overhead press, side-to-front lateral raises, reverse flys
Tuesday - off
Wednesday - Flatbench, flat dumbbell bench, dips, cable crossovers
Thursday - Deadlift, t-bar rows, dumbbell rows, lat pull-downs
Friday - off
Saturday - Incline bench, incline dumbell bench, dips, low cable crossovers, some tricep assistance exercises (tricep pushdowns, skull crushers)
Sunday - Squat, leg press, pull-ups, dumbbell rows
Diet wise:
Morning - smoothie consists of 2% milk, 1 avocado, 2 tbsp peanut butter, greek yogurt, 1 scoop of whey, and sometimes a boiled egg
Snack - 1 turkey breast, 1 stick of cheese, some almond nuts
Lunch - usually either chicken breast or salmon (some source of protein), some veggies, a little bit of white or brown rice on off days, more rice on lift days
Snack - 1 glass of milk, nuts, sometimes a protein bar
Dinner - some source of protein (chicken/meat/salmon) some veggies, a little bit of white or brown rice on off days, more rice on lift days
A couple of hours before bed - 1 glass 2% milk with some whey, 1 tbsp of peanut butter
I was 135lb in Feb and I'm sitting at 163lb here in Dec. I've seen gains throughout but I'm starting to stall on the bench. That's why I decided into have a second day in the week dedicated to bench just recently.
Also, eating ain't cheap
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I lost 50lbs since June, my bench was never strong, probably 245 for 2 reps on a good say (weighed in at 210).
Im at 160 now and can barely do 185 for 5 or 6.
Im at 160 now and can barely do 185 for 5 or 6.
everysingletime
formerly amel223
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Yea, what Big Boss said.
People who weigh less than you but are stronger are more than likely eating nonstop and not putting on weight.
People who weigh less than you but are stronger are more than likely eating nonstop and not putting on weight.
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That's such a vague generalization lol
everysingletime
formerly amel223
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=)
kiefurban
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if you made progress on a cut you are taking drugs or just started lifting. If you just started lifting I don't know why you would be cutting.
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if you're overweight and just started lifting - you don't think you should cut? Srs question.
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Anyone ever have severe muscle spasms? I went to the doctor yesterday because I sustained a severe back spasm, from doing nothing at all. It just came on Thursday, I didn't even exercise. It was painful that I couldn't sleep. They gave me pain killer, and said it should go away within a week or so. It's tough...can't even brush my teeth with my right hand or get dressed without taking time and feeling pain 
Not even sure when I'll be able to lift again
Feeling crappy right now, all I do is eat, and pop the pills that knock me out.
Not even sure when I'll be able to lift again
Feeling crappy right now, all I do is eat, and pop the pills that knock me out.
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Nah.
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It's very possible to lose fat and get stronger at the same time
everysingletime
formerly amel223
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^If you're starting out or getting back into shape yea
But if you're already big and strong and been lifting, it's really hard not to lose strength when you cut ... at least from what I see
But if you're already big and strong and been lifting, it's really hard not to lose strength when you cut ... at least from what I see
kiefurban
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Nobody is keeping 100% of their muscle mass on a cut. Since when does less muscle=more strength? I really want to hear where this idea is coming from.
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Since when does simply the amount of muscle determine how much you lift? Yeah in an absolute sense, but in my mind as long as people who are smaller than you are lifting more than you, you CAN get stronger while maintaining or cutting. The cut would need to be slow, but it's still possible. I'm speaking mostly for myself because I don't want to use the weight moves weight thing when I'm 300+.
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How much muscle do you think someone loses when they cut?
al audi
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i inclined benched 275 today the reason why this is good is because i have not done incline bench in forever
i do reverse grip incline bench
reason being its suppose to target upper chest by 30% more
since ive been doing this exercise (started in the summer) chest has def been fuller/ more pop too it.
i only to this exercise on smith machine also.....
i do reverse grip incline bench
reason being its suppose to target upper chest by 30% more
since ive been doing this exercise (started in the summer) chest has def been fuller/ more pop too it.
i only to this exercise on smith machine also.....
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kiefurban
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What do you mean by smaller? Not everyone has the same muscle density so of course it's possible for someone smaller than you to lift more. We are talking about cutting though.
