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post #1 of 38 (permalink) Old 08-14-2007, 07:52 PM Thread Starter
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how to get stronger

Ok guys i have a dilemna here, ive been liftin since jan. 2007 where iwas maxin 210. im 21, but when i was a senior in high school i maxed 255 on bench anyways i started liftin this year and for the first few months i was jus shootin up quick on bench. BY May i was at 295 but recently ive be at a plateau and am stuck at 305. whats up? i take whey protein before and after i workout and i am eating healthy and joggin on the days i dont lift, by the way these last 2 months i started really watchin my food and went from 257 to to 240, but any advice on how to get stronger on flat bench ive changed my workouts also and been working my back more and shoulders as well any tips on what i should do and any supplements i should take even though ive always kept it natural.

P.s i have been getting bigger in my chest and shoulder area as well and grew an inch on my arms but jus wonderin why i cant go no more when my liftin buddies are HELP!!
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post #2 of 38 (permalink) Old 08-14-2007, 08:43 PM
 
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use chalk.
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post #3 of 38 (permalink) Old 08-14-2007, 08:46 PM
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If you're losing weight and your bench is the same then you are making progress.

Change up your workout. Do some super sets, drop sets, different muscle groups together, etc.

Also, you shouldnt try to do a max set all the time. Maybe once every couple months tops.
For supps, i stick with the protien, some extra BCAA's, and some creatine.

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post #4 of 38 (permalink) Old 08-14-2007, 10:02 PM
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Some things to think about:

Make sure your warm up is adequate but not taxing.

Make sure you are getting enough recovery/healing time.

Work your triceps, inclined and declined press.

Have other folks double check your form.

Get a spotter to push you through a few failure reps


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post #5 of 38 (permalink) Old 08-14-2007, 10:46 PM Thread Starter
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Originally Posted by Cammin4V
use chalk.
chalk? for like grip? i use gloves.
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post #6 of 38 (permalink) Old 08-14-2007, 10:48 PM
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Quote:
Originally Posted by Jay Johnson
Some things to think about:

Make sure your warm up is adequate but not taxing.

Make sure you are getting enough recovery/healing time.

Work your triceps, inclined and declined press.

Have other folks double check your form.

Get a spotter to push you through a few failure reps


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post #7 of 38 (permalink) Old 08-15-2007, 03:22 AM
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chalk? for like grip? i use gloves.
No, grind it up and mix it with your protein/sports drink, or straight-up in water. Most people don't realize it, but 5 grams of chalk has 100% of the suggested daily value for calcite.


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post #8 of 38 (permalink) Old 08-15-2007, 05:58 PM Thread Starter
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where can i get this "Chalk" and whats the proper name?
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post #9 of 38 (permalink) Old 08-15-2007, 06:03 PM
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Change the workout up. The negative reps are a good point as well.
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post #10 of 38 (permalink) Old 08-16-2007, 09:39 AM
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Originally Posted by 46stanger
where can i get this "Chalk" and whats the proper name?
They are just screwing with you. It is an inside joke here.

My advice would be to make sure that you are not overworking the muscle (don't do chest more than once a week) and that you vary your workouts. Don't always lift heavy. Spend a couple of week doings sets of 10-12 then go back and remax.

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post #11 of 38 (permalink) Old 08-16-2007, 10:38 AM
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When It comes to lifting there is no one on this board that can tell me shit!! But as for cars, I'm prob. last in line. Theres a lot of screwed up info being passed around on here about weight training. Where do you lift at? Don't become dependent upon supplements. It's mental.
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post #12 of 38 (permalink) Old 08-16-2007, 10:43 AM
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where can i get this "Chalk" and whats the proper name?
The proper name is Chalk. Just being near it will increase your max 20lbs.

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post #13 of 38 (permalink) Old 08-16-2007, 10:43 AM
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Originally Posted by blkscorpion80
When It comes to lifting there is no one on this board that can tell me shit!! But as for cars, I'm prob. last in line. Theres a lot of screwed up info being passed around on here about weight training. Where do you lift at? Don't become dependent upon supplements. It's mental.

Im sure even you, who ever you are, could learn something from someone around here.

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post #14 of 38 (permalink) Old 08-16-2007, 11:45 AM
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Quote:
Originally Posted by blkscorpion80
When It comes to lifting there is no one on this board that can tell me shit!! But as for cars, I'm prob. last in line. Theres a lot of screwed up info being passed around on here about weight training. Where do you lift at? Don't become dependent upon supplements. It's mental.
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post #15 of 38 (permalink) Old 08-16-2007, 11:47 AM
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come on guys, thats either ronnie coleman, jay cutler or lee preist. i forget which.

god bless.

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post #16 of 38 (permalink) Old 08-16-2007, 12:23 PM
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Quote:
Originally Posted by blkscorpion80
When It comes to lifting there is no one on this board that can tell me shit!! But as for cars, I'm prob. last in line. Theres a lot of screwed up info being passed around on here about weight training. Where do you lift at? Don't become dependent upon supplements. It's mental.
Lets get some background info then. If you are in fact such a pro.




As for getting stronger. Only do your bench once a week, try a bench pyramid and always go past failure. And a GOOD spotter can make a world of difference. Someone that knows your lifting style and will push you past your limits.
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post #17 of 38 (permalink) Old 08-16-2007, 02:18 PM Thread Starter
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what does it mean when yall say go past failure?
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post #18 of 38 (permalink) Old 08-16-2007, 02:48 PM
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Originally Posted by 46stanger
what does it mean when yall say go past failure?

Failure is the point at which you can no longer do a full rep without help. "Going past failure" is when you have a spot give you enough help to get 2 or 3 more forced reps.

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post #19 of 38 (permalink) Old 08-16-2007, 05:10 PM
 
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Quote:
Originally Posted by GRAYHORSE
If you're losing weight and your bench is the same then you are making progress.

Change up your workout. Do some super sets, drop sets, different muscle groups together, etc.

Also, you shouldnt try to do a max set all the time. Maybe once every couple months tops.
For supps, i stick with the protien, some extra BCAA's, and some creatine.
I agree! You are def making progress if losing weight and strength plateaus. Diet has alot to do with strength depending on what you want to do. Expect when gaining strength weight will go up. Keep up the good work and remember that consistency is key!!!
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post #20 of 38 (permalink) Old 08-17-2007, 10:15 AM
 
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The key to your whole bodys strength lies in your legs, the muscle groups that are found there are the largest in your body and release more testosterone when worked out than any other muscle. In a nutshell if you get powerfull legs the rest of your body will follow, I was on the plateau that you are on a couple years ago and a buddy let me in on this secret. On the bench press I do 4 sets of 10 with 315 now. I will do a 1 rep max soon and let you know how it goes.
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post #21 of 38 (permalink) Old 08-17-2007, 12:51 PM
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The key to your whole bodys strength lies in your legs, the muscle groups that are found there are the largest in your body and release more testosterone when worked out than any other muscle. In a nutshell if you get powerfull legs the rest of your body will follow, I was on the plateau that you are on a couple years ago and a buddy let me in on this secret. On the bench press I do 4 sets of 10 with 315 now. I will do a 1 rep max soon and let you know how it goes.
Do you also use "The Strap" when you lift? You know...that magnetic bracelet...
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post #22 of 38 (permalink) Old 08-17-2007, 12:56 PM
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Do you also use "The Strap" when you lift? You know...that magnetic bracelet...
Shit, if a bracelet would allow me to rep 315 for 10, I'd be wearing 3 of them.

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post #23 of 38 (permalink) Old 08-17-2007, 03:02 PM
 
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Do you also use "The Strap" when you lift? You know...that magnetic bracelet...

I geuss theres some sarcasm here, I dont wear a strap. I have put alot of time and effort into my workouts and listened to other people who knew more than me and I like to help others make the gains they want to.
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post #24 of 38 (permalink) Old 08-17-2007, 04:56 PM
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. On the bench press I do 4 sets of 10 with 315 now. I will do a 1 rep max soon and let you know how it goes.

Awsome! What's your height and weight?

I ask, cause in the other post you said you were running 3 miles in 18 min.

Pushing that kind of weight with that good of cardio im sure you're a freakin animal!!

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post #25 of 38 (permalink) Old 08-17-2007, 05:27 PM
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Awsome! What's your height and weight?

I ask, cause in the other post you said you were running 3 miles in 18 min.

Pushing that kind of weight with that good of cardio im sure you're a freakin animal!!
Thats impressive as shit. I'm a little ass dude that runs pretty well, but my 3 mile is like 20:30, and I don't push anywhere near 315 for sets. More like max at 225.

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post #26 of 38 (permalink) Old 08-21-2007, 04:29 PM
 
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Awsome! What's your height and weight?

I ask, cause in the other post you said you were running 3 miles in 18 min.

Pushing that kind of weight with that good of cardio im sure you're a freakin animal!!

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post #27 of 38 (permalink) Old 08-21-2007, 04:54 PM
 
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6'4 260 and you can run 3 miles in 18 minutes? impressive. i would love to see that.
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post #28 of 38 (permalink) Old 08-21-2007, 05:00 PM
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6'4 260 and you can run 3 miles in 18 minutes? impressive. i would love to see that.

Me too, damn that boy has skillz.

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post #29 of 38 (permalink) Old 08-21-2007, 10:03 PM
 
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Me too, damn that boy has skillz.

Not any skill just a crap ton of will power. My heart rate for most of the run is over 190 bpm and my body is screamin for me to quit. I dont do anything any one else cant I just want it more.
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post #30 of 38 (permalink) Old 08-22-2007, 07:09 PM
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Originally Posted by blkscorpion80
When It comes to lifting there is no one on this board that can tell me shit!! But as for cars, I'm prob. last in line. Theres a lot of screwed up info being passed around on here about weight training. Where do you lift at? Don't become dependent upon supplements. It's mental.


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post #31 of 38 (permalink) Old 08-23-2007, 12:30 PM
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Not any skill just a crap ton of will power. My heart rate for most of the run is over 190 bpm and my body is screamin for me to quit. I dont do anything any one else cant I just want it more.
You know how I know you're lieing?
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post #32 of 38 (permalink) Old 08-23-2007, 01:31 PM
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Originally Posted by Predator04
Not any skill just a crap ton of will power. My heart rate for most of the run is over 190 bpm and my body is screamin for me to quit. I dont do anything any one else cant I just want it more.
260 running an 18 minute 3 mile (or about a 19:20 5K) is pretty impressive.

I know of only one individual that weighs about 240 that can do this (now two I guess).

Most of the clydesdales (typically 190+) winners are finishing 5Ks in the low 20s.

With a sub 20 minute 5K you should be seeking out some 5K road races to compete in as a Clydesdale. Some of the races have $200-$500 prizes or other swag for the winning clydesdale.

Hell, that would probably put in you in the top 500 of all road races in 2007 in Texas.

As far as heart rate it is subjective. My tested max is over 200. So me running at 190 isn't that big of a deal. Someone with a tested max of 180 isn't gonna hit 190 but he might be faster.

It's all about how hard you can push yourself at your lactate threshold without going over (the time when your body cannot flush out the lactic acid faster than you can produce it.)

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post #33 of 38 (permalink) Old 08-23-2007, 03:19 PM
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The time isnt hard to believe, i've ran many of 18:00min 3 mile runs(not lately haha), it's the fact that he's doing at 260lbs that's crazy.

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post #34 of 38 (permalink) Old 08-23-2007, 03:48 PM
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The time isnt hard to believe, i've ran many of 18:00min 3 mile runs(not lately haha), it's the fact that he's doing at 260lbs that's crazy.
The time itself is nothing special. I can run sub 18 minute 5K but then again I'm 170-175 at 6' 1".

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post #35 of 38 (permalink) Old 08-23-2007, 07:58 PM
 
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You know how I know you're lieing?

I dont know? How can you tell? This is the net, for all you know I might be a 500lb 4ft tall freak of nature. I dont have a reason to lie, ask anybody who knows me over at HPP I am a standup guy.
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