Weak Benching = Weak Upper body?

[pooparu]

Sup ya'll what's going on.

Anyway bros, I like my physique now, but I'm smaller then I would like to be (like 130ish) and stand at around 5' 8 or 5' 7"ish. My problem si that I can only do like one 35 plate on each side with my benching, and even then its hard to bang out five. For my 3 X 5 sets. So what else can I do to help build upper body strength? Also, is this a direct corrolation for upper body strength, or is it just that muscle group? I've been looking around and I think I'm sure, but I figure'd I'd go to some people who have more experience.

 

[EFFORT]

Hey poop pm me your email, i have your routine ready for you (its been ready, but my internet has been down...finally on again now)

 

[Wee]

If you want to get stronger and bigger, you have to eat. Consume 20 cals. per lb. BW, 1-1.5 grams protein per lb. BW...then you'll start adding muscular weight.

You don't bench a lot, and it doesn't really mean much...unless strength is your only concern. If aesthetics is your goal, I would only concern myself with perfect form, 8-12 reps per set.

I would also dump the BB bench and focus on DB press, Incline DB press, and Decline DB press (3-4 sets each, 8-12 reps)...your chest will be sore the next day or two.

I agree, drop the weight and do 6-8 reps about 4 sets. How much you do ain't everything, I know a guy that maxes at 220 and has the perfect physique, and a differen't guy at 275 but he isn't nearly as big (he did strength training not size).

 

[OpIvy]

I agree, drop the weight and do 6-8 reps about 4 sets. How much you do ain't everything, I know a guy that maxes at 220 and has the perfect physique, and a differen't guy at 275 but he isn't nearly as big (he did strength training not size).

This concerns me. I didn't know there was a difference between size training and strength training. FOr size training, do I just eat more?

 

[pooparu]

I tried pming you effort, it says your thing is full.


Also I do get sore the next day doing heavy lifting, but thats for strength is what you all are saying? For definition its high reps/lower weights?

Oh and trust me, I'm eating MORE than enough, Effort's making sure of that lol.

 

[Wee]

Yea, power lifters and body builders work out differently. Power lifters lift in the 1-5 rep range to get their strength up. Body builders lift in the 6-12 rep range to achieve hypertrophy (muscle cell growth). There are some that do it differently, but I see that as the general rule. I do 5 sets when I work out.

1st - 12 reps half weight, 2nd - 12 rep max, 3rd - 10 rep max, 2nd - 8 rep max, 5th - 6 rep max.

 

[mrRuckus]

Sup ya'll what's going on.

Anyway bros, I like my physique now, but I'm smaller then I would like to be (like 130ish) and stand at around 5' 8 or 5' 7"ish. My problem si that I can only do like one 35 plate on each side with my benching, and even then its hard to bang out five. For my 3 X 5 sets. So what else can I do to help build upper body strength?

Um. Add weight. I don't care if it's one pound more than last time. Tie your shoes to both ends of the bar. Add some damn weight and eat. No need to analyze this crap down to oh no i should do 6 reps instead of 5 or i'll be strong but not big ohhhhh nooooooooo!!!!!

90% (number i made up) of this lifting lore finely tuned bull**** means crap until you're already getting up there in size and no one at 130 or even 180 is "up there" yet.

 

[grr]

Are you doing dips? That developed a lot of my front, upper-body muscles over this last year that bench never hit even though I was 200 lbs benching 200 lbs in high school.

Dips is a full frontal upper body workout if you go down to your chest properly, etc..

Its easy to cheat bench press without using your chest. It just takes a strong back. Dips pretty much require you to use your front upper body muscles.