I am very disappointed in my bench press, I need help!?!
Question: I am 17 yrs old, i weigh 185, and i'm 5,8
I can not bench press alot, I don't know why, I push myself but I can't push to finish my rep
I weight so much but I can't seem to bench press
I can even finish doing 140 lbs, 4 reps
that is very sad
comparing to ppl in my school, I feel left behind in bench press like yrs behind them
I need help
What can I do to get a good boost to continue to keep doing more weights on bench press?
I believe I lack testosterone or it's my genetics, I have tried so hard and I want to bench alot
should I take creatine, or do anything to help my bench press?
Answers: I am 17 yrs old, i weigh 185, and i'm 5,8
I can not bench press alot, I don't know why, I push myself but I can't push to finish my rep
I weight so much but I can't seem to bench press
I can even finish doing 140 lbs, 4 reps
that is very sad
comparing to ppl in my school, I feel left behind in bench press like yrs behind them
I need help
What can I do to get a good boost to continue to keep doing more weights on bench press?
I believe I lack testosterone or it's my genetics, I have tried so hard and I want to bench alot
should I take creatine, or do anything to help my bench press?
Everyone is different in natural strength levels. Trying to measure yourself against others when first starting out is futile as someone is always stronger. You have to work your way up from where you are - everyone has room for improvement and it's always possible to improve. Genetics do play a role, but that doesn't mean you can't make big improvements.
Case in point: when i first started lifting I could barely bench 135 pounds 1 time. Now my most recent max is 370, probably more now since I haven't maxed in a while.
If increasing your overall strength is your current goal, train like a powerlifter. Powerlifting workouts are significantly different from bodybuilding or weight lifting workouts. Typically you train lower volume with low reps and heavy weights, usually in the 80% of your 1RM. Always warm up well and have a spotter present when going heavy to prevent injury. Make sure you've given yourself plenty of time to practice form and lift correctly before going super heavy. Also, keep in mind powerlifters use different form than traditional bodybuilding lifters. If you can, seek out some experienced powerlifters or trainers who specialize in powerlifting to learn some techniques. There are all sorts of training methods and tools to use: singles and triples, speed work, boards, bands and chains, lifting shirts, etc.. Allow plenty of time to recover from intense workouts.
Also, diet and nutrition is going to play a big role and how successful you'll be. Muscle has to build from something and that's what you give it, and the better the material you give it the higher quality muscle you'll build. So, if your diet is junk, you can expect weaker muscle fibers than if your diet is properly programmed and well balanced in all macronutrients. Most people greatly underestimate the importance of good nutrition.
You're probably old enough to consider creatine. Supplements will only help so much, no supplement is going to do any good if your training and diet isn't already in order, even steroids. You have to work your butt off, be consistent and patient, methodical, have goals and stick with it. Always be learning - the most successful athletes are well educated in dieting, nutrition and sports physiology.
Check out some websites below to get you started. Good luck!
Well im in the 7th grade and we weight lift for Pe. And my gym teacher starts us out by maxing out.Then we do our max weight and you just keep adding weight to it and you should get better.
hmm. im a freshman 150 and bench 170.. what i did was just build myself up. i did burnouts they help alot.. uhm and each week and a lil weight
You need to mix it up! Start doing some 5x5 sets, decline, and incline bench. If you want your bench to grow you can't keep throwing the same thing at it all the time. Don't worry about the weight your doing. Just remember to keep it intense, never go easy on yourself. Good Luck!
you should not take creatine. best way to increase is to make sure you add different types of workouts on top of your bench to workout your tris and chest. and always mix up you workouts by which doing heavy weights and low reps one day and light weight with high reps another. that will shock the muscles, make them grow, make you stronger and improve your bench. make sure to eat right and get plenty of rest, remember your muscles grow on your off days...hope that helps