My bench sucks... lol

[SmallieBigs]

So.... always felt my chest is my weak point ( may just be a mental thing, idk). Feel like not enough size in comparison to the rest of me, and not strong enough. I'll attempt to get pics up at some point, but just wondering if these numbers seem in line with one another, or if i really am lacking in chest (by comparison to other body parts).

squat 275 x 6 reps
dead 245 x 5 reps
BB curl 100 x 6 reps
DB shoulder press 75 x 5 reps
single arm db tricep ext. 40 x 5
and....
flat bb bench... 185 x 6
205 x 2

wtf? that just doesn't seem right to me... opinions???
Am i really crazy or what? lol

[natenator]

strength is not a direct correlation to size

what day does chest fall within your workouts?

[SmallieBigs]

usually a tuesday... j/k

ive started doing chest/back
shoulders/traps
legs
bis/tris
abs
cardio/off
cardio/off

[SmallieBigs]

not a direct correlation i understand.... i feel i have no real size or strength on my chest... not at all in comparison to arms/back/legs especially...

[natenator]

chest and back... 2 major muscle groups on the same day???? badddd combo.

I would:

chest
legs
shoulders
off/cardio
back
arms
off/cardio

[#8]

chest and back... 2 major muscle groups on the same day???? badddd combo.

I would:

chest
legs
shoulders
off/cardio
back
arms
off/cardio

x2

put your weakest muscle group at the beginning of the week so it has a rest day before it (like what nate has put up here for you)
doing chest on its own will help you max out your lifts and improve your symmetry and strength :)

[natenator]

additionally... compound exeercises only. None of those faggory flyes'n'shit - not yet. You likely don't have any appreciable size to try and detail with detail movements anyway.

BB Bench press
BB incline bench press
dips (weighted if possible)
DB bench press
DB incline press
Declines

[SmallieBigs]

thanks nate and jersey.... I just recently changed my workout splits to what i told ya about 2 weeks ago.... not gonna help apparently lol

I"ll try the days/splits you offered, it all makes good sense... as far as the exercises... ya, i only do the big compound ones anyways, but thanks i'll keep with those... I think it's mostly my stabilizing muschles, since i can push quite a bit more on a machine, but hate machines... always use free weights, except for a 4th and last exercise sometimes though...

thanks, i will try those splits though :a+

[dku]

I would actually say your bench is proportionally stronger than your deadlift or squat.

I have a friend that deads 325, squats 285, and only benches 180.

You can plug your numbers into this and it will tell you what is the strongest:
http://tsampa.org/training/scripts/siff/

[tiramisu]

The following is just my opinion so ignore it if you like...

I'm not sure why people do so many exercises. You didn't say how much you weigh so I'm making a minor assumption but you're still lifting in the novice strength levels.

Check out "starting strength" or a novice 5x5 similar to bill starrs, madcow etc. Strength may NOT be a direct corelation to size but if you aren't lifting high-intermediate to advanced weights you aren't going to be terribly muscular either.

Whether you are a strength athlete or a body builder I think you need to develop to at least an intermediate strength level before you specialize into sport, bodybuilding, powerlifting etc.

I quite like rippetoe's work because it is very consumable but bill starr's 5x5 and it's variations are probably just as good.

I'm just getting into advance-novice territory myself and I'm kind of hoping to break into intermediate strength levels this year if all bodes well.

[buildinthaskinnys]

I totally agree with RobF,

simplicity is the key to building strength,

I only just found that out for myself.

[BigDaddyFreak]

The following is just my opinion so ignore it if you like...

I'm not sure why people do so many exercises. You didn't say how much you weigh so I'm making a minor assumption but you're still lifting in the novice strength levels.

Check out "starting strength" or a novice 5x5 similar to bill starrs, madcow etc. Strength may NOT be a direct corelation to size but if you aren't lifting high-intermediate to advanced weights you aren't going to be terribly muscular either.

Whether you are a strength athlete or a body builder I think you need to develop to at least an intermediate strength level before you specialize into sport, bodybuilding, powerlifting etc.

I quite like rippetoe's work because it is very consumable but bill starr's 5x5 and it's variations are probably just as good.

I'm just getting into advance-novice territory myself and I'm kind of hoping to break into intermediate strength levels this year if all bodes well.



I agree, I used the Starr programs years ago, and they were fantastic at the beginning level. I use the starting strength and practical programming routines for the novice guys at my gym; one 17 year old has put on 7 pounds of solid bodyweight while playing through MJHL playoffs, works fantastic (I mainly work with hockey players right now).

[waderow]

i would never be able to have the stamina to do chest and back same day. nateneator is correct, split it.

I do chest day
back day
shoulder day
leg day (sometimes catching calve son a dif day)
and arm day

[SmallieBigs]

Thanks for all the great replies! I'll try goin' to chest day by itself after an off day... simple big lifts.... and maybe try 5x5 in 6 -8 weeks, when it's time to change it up.... thanks for all the great help and advice.... oh ya.... I wieigh around 190 (with an extra 10 lbs. of fat right now), for those who asked...

[noneck73]

Or try this ( it works for me.)
Day1:Chest
Day2:Back
Day3:off
Day4:Bi and Tris
Day5:Legs
Day6:Shoulders
Day7:off
I cycle a heavy/low reps week followed by light/high reps week. Just 2 cents.

[L3]

Or try this ( it works for me.)
Day1:Chest
Day2:Back
Day3:off
Day4:Bi and Tris
Day5:Legs
Day6:Shoulders
Day7:off
I cycle a heavy/low reps week followed by light/high reps week. Just 2 cents.

this is gonna be my split for the first 8 weeks of cycle, cant wait :D