Feeder sets are not work sets but not warmup sets. They're in between sets that prime the muscle more to get the most out of your work sets
>So would it be correct for me to do it with 300 lbs without even being able to remove the bar from the support?
Absolute moron.
[...]
moronic protocols.
Warmup properly
50% of working weight x8
65% x5
75% x3
85% x1
Working weight x 3-4 x 6-8, don't go to failure.
Working weight will be what you can do for 10-12.
If you hit all 4 sets for 8 go up 5 pounds.
Solid procedure for strength, OPs is better for hypertrophy
7 months ago
Your Anal Nightmare
Strength gains over time produce mass gains.
This is the way of the natty, but you don't want to admit it.
7 months ago
Anonymous
He is right, you are over complicating things.
The guy who simply picks up a weigh at does a set which looks like: 16:12:9:7 will always get the better workout over the guy who did 4 sets of 10. With that information alone you can surmise how to grow. It all comes down to training until failure, or very near it.
7 months ago
Anonymous
or you do 4x10 but use a weight high enough that you fail before completing the full set. Then you just lower the weight to complete the set, aka drop sets.
>So would it be correct for me to do it with 300 lbs without even being able to remove the bar from the support?
Absolute moron.
1x12-15 warm up
1x8-10 feeder set
1x4-6 feeder set
1x maximum load until failure being at least 6
moronic protocols.
Warmup properly
50% of working weight x8
65% x5
75% x3
85% x1
Working weight x 3-4 x 6-8, don't go to failure.
Working weight will be what you can do for 10-12.
If you hit all 4 sets for 8 go up 5 pounds.
What the frick. You're not doing hypertrophy. This is basically power training
7 months ago
Your Anal Nightmare
Lmao...that's hypertrophy. You're a tard.
7 months ago
Anonymous
not op, but you're moronic. The absolute empire state of mind of some of you guys...
7 months ago
Your Anal Nightmare
I'm the smartest one here.
7 months ago
Anonymous
You are the smartest on an upside-down scale.
7 months ago
Your Anal Nightmare
And you're the tard saying progressive overload with sets of 8, getting stronger, isn't hypertrophy. LMAO.
7 months ago
Anonymous
I'm not him but you're certainly dumber than him. I say this just because of what you said: "Don't go to failure"
7 months ago
Anonymous
Go educate yourself on hypertrophy training by looking at NCBI. Anything between 5-30 is hypertrophy, but most of your sets have reps below 5
7 months ago
Anonymous
warmups aren't sets
7 months ago
Anonymous
Totally unrelated anon but I'll give my 2 cents. Been training over a decade on and off.
While strength != size it virtually does.
Everyone likes to differentiate between the two for some reason like they aren't directly related. Yes if you train in a very specific way for a decade you'll be very strong but youre more getting improved leveraging and form after awhile. You eventually, and this varies from person to person, hit an almost unsurmountable wall at your current size strength wise. There are genetic outliers but just look at IPF records and say they aren't related.
I trained for strength solely when i started and my doctor asked me if I was abusing PEDs because I gained a ton of mass on 8-12 months. I was not.
>So would it be correct for me to do it with 300 lbs without even being able to remove the bar from the support?
how the frick are you going to bench it without being able to unrack it? wtf do you mean
That's what the morons from before said. If I can't go any heavier and 225 is my current limit, isn't that light if that's proportional to my strength or am I talking shit?
7 months ago
Anonymous
you fricking absolute moron i literally have the secret blueprint for your problem but i unironically wont elaborate because you are so fricking low iq i wish you will leave the fitness space forever
Doing only bench press will never be enough, as you can't get that good stretch of the pecs while using barbell for obvious reasons. My suggestion is to fully move to dumbell bench press. Also, as suggested above add some dips if possible and from my side I'd personally add cable chest fly. Ensure you are doing full retraction to stretched position on the eccentric part of the movement plus do it in slow and controlled manner. Try to do the concentric part explosively, produces as much force as possible.The chest muscles are relatively small, so no need of huge volume or training them twice a week
>Bench isn't working.
it isn't supposed to, it's a fricken meme
push your palms together in front of you, elbows wide >ok i've pushed
well, do it 4 40 secs, u can pulsate a little, protract shoulders, make it as comfy on shoulders and delts as possible
then do it again, and stretch tha muscle, it is 4 certain in dire need of stretching from ur moronic benching >how?
wisely, use israelitetube, they don't frick with stretches because nobody believes in them
2 times a week, come back after a month and tell me an pillow didn't grow on ur sternum 😀
no idea about "him" bot, i guess u would "know" of all posters here which u comprise vast majority i.e. close to 100% posts here
here though:
>Bench isn't working.
it isn't supposed to, it's a fricken meme
push your palms together in front of you, elbows wide >ok i've pushed
well, do it 4 40 secs, u can pulsate a little, protract shoulders, make it as comfy on shoulders and delts as possible
then do it again, and stretch tha muscle, it is 4 certain in dire need of stretching from ur moronic benching >how?
wisely, use israelitetube, they don't frick with stretches because nobody believes in them
2 times a week, come back after a month and tell me an pillow didn't grow on ur sternum 😀
are my musings, enjoy, and frick fake robotised traffic that gives ONLY bad advice 😀
>my musings
by the by, this is gonna just run out without any attention because bot doesn't know what to do with it at this point, it's early in the thread so to speak so it should last till morning, it won't, when i wake up it will be gone
the conspiracy theory is that israelite induced fake robotised traffic,, artificial intelligence, chat gtp is doing the bid for bidens and merkels of this world and clintons and obamas giving u bad advice on fitness how corny as it sounds, it's true though - do not fall victim to such lame adversary for fricks sake lol, laugh at this shit producing machine, laugh till ur sides hurt as i am 😀
People have been giving bad advice forever the difference is in online environments you can't see "the credentials" of the person giving the advice and even then it's usually what they allow you to see. So it allows a lot of bad information to be propagated by people who you'd never naturally take advice from. Another portion of it marketing, everyone is trying to reinvent the wheel when it comes to fitness. How to make it work faster, take less time, achieve more reliable results, achieve the same result without cardio, ect. So there's always people trying change it up and new ways of doing things get attention and fans even if they are unsubstantiated just because they are new. Another facet could be how often people change their training scheme in general and their perception biases them towards thinking it was the most recent thing they did that made the biggest change. Even though it's sum of everything they've done that's brought them to this and had they not did what they had their current scheme would not be manageable. This happens in most arenas where there are more theories than definitive answers belief runs away with us more than reason. Sports coaching is significantly less plagued by these though because the end goal is performance not vanity and so it attracts a much more competent community.
Do flies and for bench do dumbbell variants. Barbell frankly sucks for chest (although incline can be okay).
If you're doing sets of less than 6 reps, stop. Work in the 8-12 rep range with a slow eccentric, and a pause in the stretch position. Don't fully lock out, keep tension on the muscle.
Also do 1.5 reps. Do do this each rep will be like so. From chest, go to mid range, return to chest, then go to end of range. Repeat. This will put extra stress on the beginning part of the movement which is where chest is most involved
The answer is always your training. On the next day, if you push your finger into your muscle and you don’t feel at least a little bit sore, your workout sucked. Plain and simple.
Let me guess, you bench 225 or less.
Yes 225. What does it matter if this is my current load limit?
I train chest twice a week. I do load progression with feedersets and only the last one goes until failure
What are your sets and reps. That's important to know if you're doing endurance, hypertrophy, or power
1x12-15 warm up
1x8-10 feeder set
1x4-6 feeder set
1x maximum load until failure being at least 6
Hmm. Maybe not enough food then.
>feeder set
Must be your problem, idek wtf that is. You're over complicating things
Captcha: G0Y G0
>Doesn't know what a feeder set is
NGMI.
Feeder sets are not work sets but not warmup sets. They're in between sets that prime the muscle more to get the most out of your work sets
Solid procedure for strength, OPs is better for hypertrophy
Strength gains over time produce mass gains.
This is the way of the natty, but you don't want to admit it.
He is right, you are over complicating things.
The guy who simply picks up a weigh at does a set which looks like: 16:12:9:7 will always get the better workout over the guy who did 4 sets of 10. With that information alone you can surmise how to grow. It all comes down to training until failure, or very near it.
or you do 4x10 but use a weight high enough that you fail before completing the full set. Then you just lower the weight to complete the set, aka drop sets.
Actually what I wanted to say was:
What does it matter since this is my current load limit?**
>Yes 225. What does it matter if this is my current load limit?
if you're weak you're obviously going to have a small chest
So would it be correct for me to do it with 300 lbs without even being able to remove the bar from the support?
explain or shut up.
The worst thing about this is that I'm in a caloric surplus
>So would it be correct for me to do it with 300 lbs without even being able to remove the bar from the support?
Absolute moron.
moronic protocols.
Warmup properly
50% of working weight x8
65% x5
75% x3
85% x1
Working weight x 3-4 x 6-8, don't go to failure.
Working weight will be what you can do for 10-12.
If you hit all 4 sets for 8 go up 5 pounds.
What the frick. You're not doing hypertrophy. This is basically power training
Lmao...that's hypertrophy. You're a tard.
not op, but you're moronic. The absolute empire state of mind of some of you guys...
I'm the smartest one here.
You are the smartest on an upside-down scale.
And you're the tard saying progressive overload with sets of 8, getting stronger, isn't hypertrophy. LMAO.
I'm not him but you're certainly dumber than him. I say this just because of what you said: "Don't go to failure"
Go educate yourself on hypertrophy training by looking at NCBI. Anything between 5-30 is hypertrophy, but most of your sets have reps below 5
warmups aren't sets
Totally unrelated anon but I'll give my 2 cents. Been training over a decade on and off.
While strength != size it virtually does.
Everyone likes to differentiate between the two for some reason like they aren't directly related. Yes if you train in a very specific way for a decade you'll be very strong but youre more getting improved leveraging and form after awhile. You eventually, and this varies from person to person, hit an almost unsurmountable wall at your current size strength wise. There are genetic outliers but just look at IPF records and say they aren't related.
I trained for strength solely when i started and my doctor asked me if I was abusing PEDs because I gained a ton of mass on 8-12 months. I was not.
Tell me you just discovered 531 without telling me
Well you just told me you're a fricking dumbass for thinking a warmup is the same thing as 5/3/1.
A proper warmup ramps the weight wth low reps. Even SS does this.
5/3/1 does 5, 5, 5 then the 5/3/1+. not 4 sets of 8. moron.
>Warmup properly
>50% of working weight x8
>65% x5
>75% x3
>85% x1
I do 85% 5x5 and I dont warm up.
You dont need to, it isn't a sprint
>do weight u can hit 12 reps for do it for 8
>Increase weight if u can hit 12
homie u dumb
>do weight u can hit 12 reps for do it for 8
>Increase weight if u can hit 8*
homie u dumb
You have trouble reading
>So would it be correct for me to do it with 300 lbs without even being able to remove the bar from the support?
how the frick are you going to bench it without being able to unrack it? wtf do you mean
That's what the morons from before said. If I can't go any heavier and 225 is my current limit, isn't that light if that's proportional to my strength or am I talking shit?
you fricking absolute moron i literally have the secret blueprint for your problem but i unironically wont elaborate because you are so fricking low iq i wish you will leave the fitness space forever
>Yes 225. What does it matter if this is my current load limit?
LMAO
You need to bench more, b***h boy.
pic related, 3pl8 bench and 7 years of lifting
lol
You're kidding right? I can't even see your chest with all that fat around it. Cut it down to about 10-12% and come back here again so we can see.
Damn that’s pretty sad for 7years bro
I guess on an off lifter ?
I think you look good
Repulsive blob
b8
average polish male
based bloatlord harvesting (you)'s from mindbroken otterschizo zoomies
close cable cross overs
No joke you can train your inner chest more than your outer chest
Post body weight
Bench. You're doing it wrong most likely. What are your sets and reps? Do you go to failure?
Left to right is more muscle mass
That's literally it
Hypertrophy chest routine
There's so much bait today.
Is it just me or left is way more attractive tbh. I rather not have right
Cause you’re still stuck with that teenage mentality. Men should not be skinny and low bf to the point they’re weak
pec flyes
decline bench
gironda dips
neck press
That's 15%. The other 85% is nutrition.
>gironda dips
Wtf are gironda dips and what is the difference to normal dips?
It's a dip for the pecs. The standard parallel bar dips is for the triceps.
Oh ye, I already do it with my torso inclined.
Those non-parallel bars fricked up my shoulder once.
Should be noted that Gironda was also a fan of the guillotine press. And he considered the bench press worthless (and rightly so!)
Doing only bench press will never be enough, as you can't get that good stretch of the pecs while using barbell for obvious reasons. My suggestion is to fully move to dumbell bench press. Also, as suggested above add some dips if possible and from my side I'd personally add cable chest fly. Ensure you are doing full retraction to stretched position on the eccentric part of the movement plus do it in slow and controlled manner. Try to do the concentric part explosively, produces as much force as possible.The chest muscles are relatively small, so no need of huge volume or training them twice a week
>having full muscles like OP pic as a natty
Good one anon haha
>Bench isn't working.
it isn't supposed to, it's a fricken meme
push your palms together in front of you, elbows wide
>ok i've pushed
well, do it 4 40 secs, u can pulsate a little, protract shoulders, make it as comfy on shoulders and delts as possible
then do it again, and stretch tha muscle, it is 4 certain in dire need of stretching from ur moronic benching
>how?
wisely, use israelitetube, they don't frick with stretches because nobody believes in them
2 times a week, come back after a month and tell me an pillow didn't grow on ur sternum 😀
no idea about "him" bot, i guess u would "know" of all posters here which u comprise vast majority i.e. close to 100% posts here
here though:
are my musings, enjoy, and frick fake robotised traffic that gives ONLY bad advice 😀
>my musings
by the by, this is gonna just run out without any attention because bot doesn't know what to do with it at this point, it's early in the thread so to speak so it should last till morning, it won't, when i wake up it will be gone
the conspiracy theory is that israelite induced fake robotised traffic,, artificial intelligence, chat gtp is doing the bid for bidens and merkels of this world and clintons and obamas giving u bad advice on fitness how corny as it sounds, it's true though - do not fall victim to such lame adversary for fricks sake lol, laugh at this shit producing machine, laugh till ur sides hurt as i am 😀
People have been giving bad advice forever the difference is in online environments you can't see "the credentials" of the person giving the advice and even then it's usually what they allow you to see. So it allows a lot of bad information to be propagated by people who you'd never naturally take advice from. Another portion of it marketing, everyone is trying to reinvent the wheel when it comes to fitness. How to make it work faster, take less time, achieve more reliable results, achieve the same result without cardio, ect. So there's always people trying change it up and new ways of doing things get attention and fans even if they are unsubstantiated just because they are new. Another facet could be how often people change their training scheme in general and their perception biases them towards thinking it was the most recent thing they did that made the biggest change. Even though it's sum of everything they've done that's brought them to this and had they not did what they had their current scheme would not be manageable. This happens in most arenas where there are more theories than definitive answers belief runs away with us more than reason. Sports coaching is significantly less plagued by these though because the end goal is performance not vanity and so it attracts a much more competent community.
I have been lifting for 2 years and have not surpassed a bench of 170
No one cares. Looks are all that matters. Unless you're entering a competition and prize is a woman.
More common than you think, esp if you started skinny. Most people in the gym can't bench more than 1.5pl8s.
Do flies and for bench do dumbbell variants. Barbell frankly sucks for chest (although incline can be okay).
If you're doing sets of less than 6 reps, stop. Work in the 8-12 rep range with a slow eccentric, and a pause in the stretch position. Don't fully lock out, keep tension on the muscle.
Also do 1.5 reps. Do do this each rep will be like so. From chest, go to mid range, return to chest, then go to end of range. Repeat. This will put extra stress on the beginning part of the movement which is where chest is most involved
Incline bench
The answer is always your training. On the next day, if you push your finger into your muscle and you don’t feel at least a little bit sore, your workout sucked. Plain and simple.
You need to do shitloads of volume, aim for like 25 quality sets a week
incline bench
Wide or close grip bench?
Wide helps with chest.