So I finally started lifting, I'll post all of my questions here.

???

If you're working out your traps you're doing deadlifts wrong. Your arms shouldn't be bent, you should be pushing off your heels using your hamstrings. Your back, lowerback, arms, are just to stabilize the weights. For traps, do shrugs..

 

Compound exercises first. Bench press, deadlifts, Squats etc

 

N'mind

 

Do a lot of pullups.

Do a lot of pushups.

 

I would recommend not solely using bench press but augmenting workouts, to get better at bench do incline and to get better at incline do push presses

just learn how to mix in auxiliary and core lifts

 

Do u even lift brah? No, I just do pullups and pushups.

 

Well to be fair newbies should start with bodyweight exercises imo. The dude was talking about doing 3 sets of 55 lbs. on bench press. The bar weighs 45 lbs. Unless he is female or 10 years old... or both.

 

I agree. I've been more jacked in the past year alone just doing pullups and pushups at home. I used to workout for years in the gym. But now I don't have a gym in my area that is open during the hours I am free so I've been forced to do home workout.

I do about 120 pullups each day and 200 various variety pushups. Also do tricep dips with chair. Get leg workout via street running on hills. I actually prefer this way as I save time from not having to go to the gym.

 

Is anyone here still taking Craze? What a nice supplement but I'm weary of that report that came out not too long ago.

 

Yet you say you are struggling with 95 lbs. I do not know how old you are or how big you are but still that is rather low for a bench press starting weight. Which is why I suggested doing a lot of pushups, so that you can build strength in similar areas without having to worry about a weighted bar falling on you.

 

What came out about it? I have some and use it here and there...dammit, knew it wasnt good for me when my heart would beat out of my chest. :grin:

 

120 pullups? That is pretty impressive. After about 30 I can barely raise my body.

 

If he's starting out and that's his comfortable weight to lift right now then that's all that matters. The one thing he shouldn't be worrying about is trying to lift more weight than he can safely lift just to impress anyone.

 

Not 120 in a row. I do them in sets of 10. I do various grip pull ups with ten seconds rest in between.

So 6 sets of 10 in morning. And same in evening.

The home pull up bar is the greatest invention ever.

 

The thing about pull ups, it primarily targets the lats, which internally rotates your arms, which can causes shoulder issues for you. You'll be walking around like a gorilla. It's important to also hit the mid/lower traps, rhomboids, etc by pulling horizontally and not just vertically. Some external rotation work would be good too, to keep things balanced and keep shoulders healthy.

The problem with this is, he's not going to have much more success lifting his own body weight repeatedly either. what he would need to do is, use dumbbells, so he can start as low as necessary and not worry about a bar or fixed body weight that's too high.

However, considering he said he added some work before his bench press, it's likely that's his problem. He wasdoing a good number of reps before that, so i don't think lack of strength is a big issue here. He seems to be progressing well.

oldfanoftmac, what exercises did you add?

 

You do all that before bench press?? That's definitely the issue.

to make it easy, group muscles/workouts like this:

chest/tris

shoulders/legs

back/biceps


To do major movements like the press you need all the muscles involved working well. You basically fatigued your arms before bench pressing and it caught up to you at the end.

Start every workout with the exercises that recruit more muscles (compound movements), like presses, pulls, squats. After those do the curls and extension type of exercises.

 

Just trying to help brah; don't get your panties in a wad. You should be struggling at the end of your sets. Was just providing alternatives.