How to use a program when I can't bench
How to use a program when I can't bench
Hey, question about using a structured program like Starting Fitness or Bigger, Leaner, Stronger. I've been working out for just under 6 months now and have a pretty standard routine (I'll post it below for feedback), but I'm looking at all these programs and the upper routines always center around bench presses.
My problem is that I don't feel like I can do a bench press routine. Last time I tried (mid-February), I was able to do 2 sets of 10 @ 90, and only got to around 4 reps on the third set before failure.
Looking at the programs, and the progression plan for each of them, I don't see how any kind of progression like what is described there is viable for me. Should I just start doing one anyway, or should I at least try to do a full 3x10 @ 90 before starting?
I mentioned I would post what my current routine is, so here it is. All exercises are 3 sets of 10, with 1-2 minute rest between sets and 3-4 minutes rest between exercises. No warmups. Progression is a 4th set until failure, and once I can do 4 sets of 10 for two weeks, I up the weights one step (5lbs for free weights, the machines go up in either 5, 10, or 15lb increments)
Day 1 (Upper): Incline Dumbell Bench Press @ 50 (25lb each arm) Seated Cable Row @ 60 Chest Fly @ 75 Lat Pulldown @ 80 Concentration Curls @ 20 per arm Tricep extension @ 40
Day 2 (Lower): Leg Curl @ 50 Leg Extensions @ 50 Leg Press @ 240 Squats @ 115
2 days cardio, usually 30-60 minutes running or cycling outdoors (weather permitting) or using treadmill/stationary bike using HR targets on my watch. Sundays I hike 1-5 miles depending on where I decide to go that week.
What you have here is essentially just a list of exercises with no progression. It’s not really a program. Only being able to do a few sets of benchpress at a certain weight doesn’t mean that you can’t benchpress it means that you were not using an appropriate starting weight / progression. To failure isn’t really a progression plan
Here is some suggested reading: https://thefitness.wiki/routines/strength-training-muscle-building/
If you chose 531 for beginners for example, your 1 rep max for bench is about 120lbs, and your training max is just over 100lbs. Your first week of benchpress would look like this:
Main sets (65%, 75%, 85% of training max) :
70lbs x 5 reps
80lbs x 3 reps
90lbs x 1+ repsSecondary sets (65% of training max):
70lbs x 5 reps
70lbs x 5 reps
70lbs x 5 reps
70lbs x 5 reps
70lbs x 5 repsNone of these reps should be grindy or shaky, The idea is to be training below your all out failure. After week three you would start the cycle again and increase the training max by 5lbs. This is a gradual progression that builds lots of experience with the lift and gives you plenty of time to adapt. You can essentially progress in this way for years, slow steady sub-max progression is the key to injury free success
I'll look into that link more and try this starting next week. Thanks!
I think for the average person 531 is pretty great, personally I went from 170lbs (looking kinda thin) to 205lbs (looking kinda beefy) and much much stronger. Also important no injuries at over 40 years old. If you need any help getting set up just let me know. You can also find 531 and other programs on Boostcamp or similar apps for your phone
The best thing you could do is to lower the weight. Aim for the desired rep ranges with good full range of motion, slower on the way down and faster on the way up. You'll hit that 90 for reps sooner than you think. If you really want to stick with 90, try adding a extra minute or two or rest before the third set.
Id strongly encourage you to do a quick warm up. Spike your heart rate just a little and do a few quick light sets of which ever movement you're starting with, building up the weight with each warm up set. This can be super important for avoiding all sorts of injuries, especially as the weights increase.
glx-gears --info
Hold on, I think I've misunderstood something herePick a weight your muscle can handle and leave the ego the entrance of the gym. If you pick a weight you can't do to completion for all your sets on the first day of the program, you picked the wrong weight.
Progression should be defined by any serious training program, if it doesn't have one, I'd question the competence of whoever published the program.
A common way to progress is to add weight after hitting x amount of reps for y amount of sets, but there are multiple ways to progress. You might want to add sets as your body adapt to the workload. You might increment weight after hitting x reps on your first set, ignoring how many reps you get on the following sets as fatigue kicks in. For women, incrementing the target rep instead of weight is also a thing.