- 02-04-2005, 08:33 PM
Well today I finally did 300 lbs on the bench press on the smith....I pretty much am adding an extra pound or two everytime I work out..so my next I will shoot for 301-302...If I keep doing this in small increments around what weight range does a person generally plateau...and what can I do to continue and prevent the plauteau and keep adding the pounds in small increments....
- 02-04-2005, 08:38 PM
Originally Posted by Renton405
02-04-2005, 11:59 PM
Wow, thats amazing gains chemist
I've been stuck around the 285 lb mark on my flat bench for quite some time now when "off". When I was on m1,4add I killed that weight, but lost quite of bit during pct (which i heard is very normal from m1,4add).
However, I don't work my bench for strength, but if i did, i'd probably only up my max maybe 20-40 pounds more in the past year. 125 pounds!!! thats just amazing.
02-05-2005, 10:28 AM
that is great chemist....I finally reached my goal at 300 , and now im trying to hit maybe 320 by the end of next month maybe...I dont wanna gain anymore weight tho...201 is good for me , so hopefully I will be able to get more strength at the same bodyweight....I would love to gain maybe an inch or 2 on my arms without going over the 210+ mark...there 16 inches now...is it possible to spot-increase them without increasing the rest of the body
02-05-2005, 11:48 AM
300+ on a smith machine??? WOw, your a brave man...heh
There are a lot of little things u can do to continue to push your bench up...
Using chains, using HIT.
Using the old 5x5 routine for a period of time ...
Various techniques you can use for that
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02-06-2005, 11:15 AM
Agreed, there are SO many ways to increase weight, look at powerlifting routines. Increasing weight in small increments is good, and follows the progressive load principle which will help for hypertrophy, but I would recommend something that works with CNS adaption (which is what you want when looking for strength, not always size gains). Maybe 5x5 or westside. It's up to you, just pick a known program with your goals in mind and you should have the results you want. Slow increases in weight will eventually do it, but you may want to completely overhaul your training and gear it towards powerlifting for a bit, JMOOriginally Posted by hardknock
02-06-2005, 03:10 PM
Congrats man!Originally Posted by Renton405
But, I have to add it...why are you using the smith? I used a smith for the first 6-8 months I worked out and personally found it to be well, not the best thing for flat bench. Incline and decline it works better for.
Try to switch to some free weights. If you don't have a spot, just go setup a bench in the power-rack at your gym, put the protective bars slightly above your chest and then you don't have to worry about not getting the weight up
Transferring to free weight exercises worked well for me. Just some food for thought.
Again, congrats on the new bench number!
02-09-2005, 02:10 PM
Thanx ...I use the smith cause I guess Im so comfortable using it...Also since I have long arms I can only lower the barbell halfway, if I lower it any farther my upper arms go way below paralell and Im unable to drive the weight back up past that point(sticking point)...Also I like the smith cause I dont have to worry about balancing the weight like I need to do with dumbells and other assorted free weights..I can go all out and just push without having to worry about balancing or being crushed...
02-09-2005, 09:49 PM
artilce for you!
Read up partner and when you see that Smith Machine turn around and run!
Originally Posted by Renton405
02-09-2005, 10:28 PM
You only bench half way down, not touching your chest? When you flat bench your arms are going to go below parallel, thats the way it is. Good job on breaking 300.Originally Posted by Renton405
02-09-2005, 10:48 PM
I'm not trying to be a dick bro, but you've got to bring the bar to your chest. I've got long arms, too. I'm 5'11" with a 6'3" wingspan, but I still do the dirty work. Just widen your grip. Also, there is absolutely no comparison between lifting 300lbs on a free weight bench and on smith machine only going down until your arms hit 90 degrees. Hell, I was able to bench 315 x 1 on a smith all the way to my chest within 6 months of lifting and when I switched to free weight I took a huge blow to my ego and had to drop massive weight.Originally Posted by Renton405
It's not about HOW MUCH you lift it's about how much you can lift WITH GOOD FORM.
Do this and see better physical results, I promise. Just stick to the free weights until you've developed a solid foundation for all of your basic lifts, like bench, deads, and squats. If you need advice on any of those lifts, let us know. Tell us what you're diong and we'll tell you what, if anything, you're doing wrong.
02-10-2005, 12:28 AM
I agree w/ the rest...though the smith has some benefits since a spotter is not always needed. I'm 5'10" and have a wing span well over 6ft. and only use free weights, currently using the 5x5 system and it's working nicely. Just curious, your stats say "bench 305x6" anyway, congrats on the gains and keep up the good work!
02-10-2005, 03:05 AM
me too, it was terrible , just terrible !Originally Posted by kwyckemynd00
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02-10-2005, 03:15 PM
i agree, switch to free weights ASAP. at 6-3' i have a marked disadvantage in several lifts such as squat and bench. however i make sure to squat to parallel and to touch the barbell to my chest on bench. not doing so will lead to underdeveloped pecs, and a disproportionate physique. plus it's false confidence. i'd say that only going half way down on the smith machine is equivelant to ~200 on a flat bench with proper form.
02-11-2005, 09:04 AM
I have a question. What do you recommend focusing on during deadlifts to maximize their efficacy and minimize the risk of injury? I have trained (running and lifting) for some years and my lower back muscles are disproportionately weak. Big surprise since I neglected them...Originally Posted by kwyckemynd00
I prefer standard deadlifts as opposed to straight-leg since more muscles get hit. Yet I could use tips for that decision as well. Thanks all.
02-11-2005, 02:57 PM
Actually if you want to really hit the chest hard with flat bench, only do the bottom range of motion and do not pause at ever. Basically, lower it to your chest to start, and then press the bar up a little past parallel and immediately bring it down to your chest. The instant it touches your chest, press it back up again past parallel. If your reps are like these, you will have to use even less weight than you would with full range of motion. The top half of the range of motion hits the triceps too much IMO.
The best way to do this effectively is to focus on how the muscles feel as your are pressing it up. The moment you begin to feel the effort shifting more to your triceps, that's when you need to start the negative.
I do the same thing with all pressing movements unless I am specifically trying to hit my triceps, in which case I go with closegrip anyway.
02-11-2005, 09:08 PM
Personally, I'm just getting into the deads myself. I was doing them before, but not often enough and not heavy enough. I was also focusing on the negative, and with heavy weight, IMHO, that's a bad idea. IMHO, pull, get a nice static squeeze at the top drop the weight reset and pull. No bouncing and make sure you use your legs.Originally Posted by Cogrick2
I personally was practically doing stiff-legged deads all of the time before. I didn't get near the workout I get now. Now, I keep a pretty wide stance (sumo, but not huge sumo) and when I pull I drop my ass, sit back and make pull up and back toward me. I'm not the best at explaining these things and there are people on this board who could probably give you better advice. I think it's important to make sure you don't bounce and that you pull, drop, reset and repeat.
http://www.ironaddicts.com/video/ has some vids of many of the basic movements and some other PLing movements, too.
Also, here's a good article about deadlifts: http://ironaddicts.com/forums/showthread.php?t=2033
02-12-2005, 01:09 PM
Traditional Deads and STDL's are two different excercises bro. Done correctly, STDL are more of a hamstring excercise. I agree that Deadlifts hit a lot of muscle groups, they're key to developing overall mass. Just like the Squat.I prefer standard deadlifts as opposed to straight-leg since more muscles get hit. Yet I could use tips for that decision as well. Thanks all.
Dont forget the 'bar' on most smith machines is about 20-30 lbs lighter than a standard olympic bar, because of the counterbalance system in the machine. I agree with everything here - Smith machines are good for somethings, but you're cheating yourself out of gains if you use them exclusively. Especially on the big lifts like the bench and squat.i agree, switch to free weights ASAP. at 6-3' i have a marked disadvantage in several lifts such as squat and bench. however i make sure to squat to parallel and to touch the barbell to my chest on bench. not doing so will lead to underdeveloped pecs, and a disproportionate physique. plus it's false confidence. i'd say that only going half way down on the smith machine is equivelant to ~200 on a flat bench with proper form.
02-12-2005, 05:57 PM
Smith machines are counterproductive unless a motion just couldn't be done without it. They deload the stabilizer muscles that keep you from getting injured...
Unless of course you are just going for the fluffy weaksauce muscles. Then go crazy, it doens't matter, just don't switch from smith machine to anything else without taking your weights down a lot.
02-12-2005, 10:22 PM
Good point. If you were to try to put 300lbs on the freeweight bb bench you could get hurt.Originally Posted by exnihilo
Just start really low and work your way up. You'll make progress fast for the first few months.
02-12-2005, 10:30 PM
02-13-2005, 02:37 AM
Nah bro I've been there though - forget about how much you can lift...just get on the freeweight bar and focus on form. Before you know it you'll be putting up over 300lbs.
02-13-2005, 02:50 AM
Ditto.Originally Posted by BigVrunga
I think many, many, many of us did the exact same thing Renton405.
02-13-2005, 08:49 AM
Here's a question:
How many reps on Flat Bench with Dumbells translates to how many reps at 300lbs on Flat Bar Bench?
I'm in the 125lbs-130lbs DB range now, and can probably do less than a handful / a handful at 300 on Flat Bar.
I've always seemed to be 'better' with dumbells though.
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02-13-2005, 12:13 PM
I think it varies from person to person. I can press 130's for 6, and my flat barbell bench is 305x5.
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