Help Bench Press Daily Procedure

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NeekaLeek

0
Ok ive been bench pressing for about 2 months already


i can do 130 lbs 4 times

I do this everyday

400 Crunches, the stretches, then start off at 130 do as much as i can about 3 or 4 without help, then take off 10 lbs do as many as i can, until i reach 65 lbs. I hear its better to start off lower and then go higher? any ideas on how many reps i can do and what i should do each day? any suggestions? Im trying to get stronger and build muscle and tone up.

I do 2 sets of 10, 50 lbs Butterflies.
2 sets of 10, 65 lbs Curls.
2 sets of 10, 75 lbs Preacher Curls.
2 sets of 10. dumbells on each arm.
65 pounds inclined bench as many as i can
Then i usually go to the machine i have and go the bench machine starting at about 120 lbs and move down 20 lbs each time til about 25 lbs.


What do u guys suggest i do or take nutrition wise too?

I also drink 80 oz of water a day? too much? too little? dont matter?

lemme know thanks soo much in advance
 
You just been doing the same routine in and out for 2 months? I suggest no ladder on bench ladder usually forms into endurance and going from 130-65 thats alonnngg time. Go for like 5X5X125 lbs and make sure to get ur protien in.. 400 crunches?!?! Hold some weight abs work the same as any other muscle.
 
D15BT said:
You just been doing the same routine in and out for 2 months? I suggest no ladder on bench ladder usually forms into endurance and going from 130-65 thats alonnngg time. Go for like 5X5X125 lbs and make sure to get ur protien in.. 400 crunches?!?! Hold some weight abs work the same as any other muscle.
Click to expand...


what are no ladder on bench ladder? u think 5x5x125 and that it until i can feel i can do more you think? what do u suggest when will i know its time to move up? and what do u mean about the crunches exactly?
 
You could go by percents of your 1RM, and work your way up to 85+% of that. Or just work your way up to a 2,3, or even 5RM. Just lift heavy and keep increasing the weight each week or two. Also if you're trying to get your bench up, make sure you work the triceps,lats, and shoulders. Rows,tri extensions,pull-ups etc..
 
kca13 said:
You could go by percents of your 1RM, and work your way up to 85+% of that. Or just work your way up to a 2,3, or even 5RM. Just lift heavy and keep increasing the weight each week or two. Also if you're trying to get your bench up, make sure you work the triceps,lats, and shoulders. Rows,tri extensions,pull-ups etc..
Click to expand...

so what exact numbers would u suggest im new so i dont understand the code haha...

Rep Max im guessing?

u think the 5 reps of 5 sets at 125 lbs is a good idea?

also how much time should i wait between reps? and is it bad to work out everyday because thats what im doing.
 
Yes, please work your entire body like mreik said, and NO, don't work out everyday. Tons of people have that misconception. 400 crunches is a little extreme, do different ab exercises, not just crunches...leg raises, planks, etc.

I wouldn't advise to be maxing out every time you bench, unless you significantly space out your benching days.

If you are maxing out every time, you will probably hit a plateau soon. If you do end up doing 5 X 5, which is 5 sets of 5 reps, you should warm-up with higher reps before attempting it, don't just jump right into it.

Don't forget, your body needs time to recover, and make sure you're eating too.
 
If you use a pyramid, start low weight, build to high.
Otherwise use 5x5 or 4x4. You will know when to increase the weight when the weight that you are lifting becomes easy. If you are lifting a weight that's heavy enough you should barely be able to press out the last rep. With the crunchers, 400 reps will not help to strengthen your abs. The reps are probably cheap, because most people that try to do that many reps don't go through the full range of motion, and even if that's a true 400 reps, it's only going to help your muscular endurance, not your strength. Try doing full sit-ups with your legs and feet fully extended and never leaving the floor, or do crunchers with a weight on your chest, or crunchers on an incline. Just don't try to do just crunchers.

And, of course, WORK YOUR LOWER BODY. Squats and deadlifts. So many people don't know this, but you need to work your lower body, and these are the best exercises.
 
NeekaLeek said:
what are no ladder on bench ladder? u think 5x5x125 and that it until i can feel i can do more you think? what do u suggest when will i know its time to move up? and what do u mean about the crunches exactly?
Click to expand...

yea maybe re-evaluate ur bench and go for a max then work with ur %s from there and try low reps with alot of weight. You got this people answered all your questions otherwise ask away! Good Luck
 
today i just did 5x5x115 and see how it works out... does that sound ok.. i started at 115 and ended at 115 should i do my 1x3x130 first?
 
yeah you gotta warm your body up first, don't just jupm right into a 5 rep set, do a higher rep (more than 5 obviously) set...then go into your 5 X 5
 
Yeah you need to warm up thats why i said work your way up to a 2,3,or 5RM. 5x5 is fine. You need around 3 min. between each set. About the percents.... I do 8 sets, starting at 50% of my 1RM and working up to around 85-90%. You can check out my journal in the diary section if you want specifics, cuz I'm in a hurry(school:()
 
NeekaLeek said:
Ok ive been bench pressing for about 2 months already
I do this everyday

400 Crunches,
I do 2 sets of 10, 50 lbs Butterflies.
2 sets of 10, 65 lbs Curls.
2 sets of 10, 75 lbs Preacher Curls.
2 sets of 10. dumbells on each arm.
65 pounds inclined bench as many as i can
Then i usually go to the machine i have and go the bench machine starting at about 120 lbs and move down 20 lbs each time til about 25 lbs.
I also drink 80 oz of water a day? too much? too little? dont matter?
Click to expand...

First problem, you're doing this everyday. Muscles grow after you workout, while they are recovering. You're in a hurry, so split your groups up. Sounds like the typical beginner, bench press and curls. Do legs, back, shoulders, core, and triceps. No muscle can grow w/out the help of another. Drink 120 oz of water daily.
 
can someone give me a healthy best way to workout mon-fri with excersises shown?

Mon-
Tue-
Wed-
Thru-
Fri-
Sat-
Sun-

including rest days and such thanks
 
NeekaLeek said:
can someone give me a healthy best way to workout mon-fri with excersises shown?

Mon-
Tue-
Wed-
Thru-
Fri-
Sat-
Sun-

including rest days and such thanks
Click to expand...

You need new exercises in addition to those. Do a search for routines, you'll find something.
 
ok... i tried something new tell me what u think...

I did 2 x 75 slow full crunches (1-2 min break b/w)

then 2 x 10 x 110 lbs.
then 2 x 5 x 120 lbs.
then 2 x 5 x 125 lbs.
then 2 x 3 x 130 lbs.

I stopped for 1-3 min between each set

then i did 2 x 12 x 70 lbs. Preacher Curls

then i did 2 x 12 x 100 lbs. total, (50 lbs. each side) Butterflies on machine.

then i did 2 x 12 x 50 lbs. (25 lbs. each) Dumbbell Lateral Raises

Then i did 2 x 15 x 80 lbs. leg curls i think there called

Then 2 x 12 x 110 lbs High Pulley for back


So what do you guys think im thinkin about doin that 3 days a week or maybe 4? what am i missing now? thinkin Mon, Tue, Thur, Fri? should i skip further apart for days? what else should i do? I drink about 80-90 oz of water or more a day? lemme know
 
NeekaLeek said:
ok... i tried something new tell me what u think...

I did 2 x 75 slow full crunches (1-2 min break b/w)
Click to expand...

Do weighted crunches, abs are the same as any other muscles.

then 2 x 10 x 110 lbs.
then 2 x 5 x 120 lbs.
then 2 x 5 x 125 lbs.
then 2 x 3 x 130 lbs.
Click to expand...

What was this? Bench press?

I stopped for 1-3 min between each set

then i did 2 x 12 x 70 lbs. Preacher Curls

then i did 2 x 12 x 100 lbs. total, (50 lbs. each side) Butterflies on machine.

then i did 2 x 12 x 50 lbs. (25 lbs. each) Dumbbell Lateral Raises

Then i did 2 x 15 x 80 lbs. leg curls i think there called

Then 2 x 12 x 110 lbs High Pulley for back


So what do you guys think im thinkin about doin that 3 days a week or maybe 4? what am i missing now? thinkin Mon, Tue, Thur, Fri? should i skip further apart for days? what else should i do? I drink about 80-90 oz of water or more a day? lemme know
Click to expand...

Squats, lower back work. I would change the routine to M,Th upper body, T,F legs. Thats just me.
 
tonymcclellan said:
Do weighted crunches, abs are the same as any other muscles.



What was this? Bench press?



Squats, lower back work. I would change the routine to M,Th upper body, T,F legs. Thats just me.
Click to expand...


yeh thats bench press.... so do squats on Tues and Friday? do what was above Mon and thur? what other excercises for legs? leg curls what else?

if you want just tell me your weekly schudule since you know what your doing and ill follow with less weight
 
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