Bench ?

[Rob]

Im not a bb ,just an old guy 55,lifting about 2 years. 6-0 ,175.

If anyone can stop rolling on the floor in laughter,maybe I can get some help. When I started, I did 6 reps w 135. Right now, I can really load up and do 1 rep w 200, but its a 15 second struggle. On the hammer strenght seated wide chest press, I can do 320 for 4-5 reps. Seems like a wierd descrepancy to me. Ive been lifting as heavy as I can doing incline barbell, decline db, dips,and db pullovers., and flat benches. Any help??

 

[killiob]

Im not a bb ,just an old guy 55,lifting about 2 years. 6-0 ,175.

If anyone can stop rolling on the floor in laughter,maybe I can get some help. When I started, I did 6 reps w 135. Right now, I can really load up and do 1 rep w 200, but its a 15 second struggle. On the hammer strenght seated wide chest press, I can do 320 for 4-5 reps. Seems like a wierd descrepancy to me. Ive been lifting as heavy as I can doing incline barbell, decline db, dips,and db pullovers., and flat benches. Any help??

The best thing to do to increase your bench is find a weight that is heavy enough that you can barely get the 6th rep up. Do at least 4 reps but can't get more than 6 reps each set. Do 3 sets of incline and flat bench. then do 1 or 2 sets of decline. do that for chest days for four weeks and i will guarantee it will increase your bench. oh yeah, only do chest once a week if you are doing this workout. It is to heavy to do chest more than once a week.

 

[Rob]

Thanks Killiob. Ive been pyraiding to do 4 reps of any chest exercise last set. Also ive been switching lifts so I dont do 2 of the same consecutively,and alternating days worked. One week ill do chest 2x, next wk 1x. Ill try ,see how it works out. Thanks!!

 

[killiob]

Thanks Killiob. Ive been pyraiding to do 4 reps of any chest exercise last set. Also ive been switching lifts so I dont do 2 of the same consecutively,and alternating days worked. One week ill do chest 2x, next wk 1x. Ill try ,see how it works out. Thanks!!

Also, i would try to stick with compound movements like flat, incline and decline barbell and dumbell. I would try to stay away from any isolation movements, you can't overload the muscle because you can't use enough weight. Examples of isolation exercises are flys and pec deck. Every two weeks try to up the weight on every chest exercise. Good luck bro.

Remember go heavy or don't go at all.

later

 

[Rob]

Thanks again, Bro. Appreciate the help!

 

[granby140]

my dad is your same age, i wish he would at least make the attempt you do to go to the gym and get in shape

 

[Rob]

Well, its not an easy thing to do,for sure. And recovery gets a little tougher w age, but I guarantee you i feel way better physically and mentally than i would if i didnt workout.Ever think bout asking your dad to workout w you?? Maybe that would get him started. Im guessing alot of older folks just dont feel comfortable in the gym.

 

[zman12]

I don't think it is funny it is really great that you go to the gym I hope that when I am 55 I can still go. I second what killiob says with that you should only train your chest once a week to recover more and stick to the compound movements like flat, incline, and decline.

 

[Rob]

Ha! Ha ! Thanks Z- Thats what Ive been doing- compound exercises and it seems to be working. I jacked up 215 the other day. Im becoming a frickin ANIMAL!! (lol)

 

[AnimalMass]

killiob gave pretty good advice form a bodybuilding perspective, but if you are really concerned with getting stronger, let mw know - and I'll introduce you to the world of powerlifting and blow your mind.

It will take some reading though if you are up to it...

AM

ps - I bench 550. Ask around, the boys know.

 

[zman12]

I will also say I think personally that lifting heavier on the incline will increas your bench it worked for me. I really like to do inclines now cause I can really feel it working.

 

[Rob]

Thanks ,bros! Im lifting heavy as I can to do 4-6 reps on all chest exercises. I know Im a light weight, but Ive been pushin up more weight on everything.

Animal- ill pm you. Just read a piece on defining strenght, a powerlifting article I believe. But ya, Im interested