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Weak chest (48yo male)

andyrushoandyrusho Posts: 5Member, Premium Member Posts: 5Member, Premium Member
5’11”, 158lbs. My bench press is awful , 135 max. I’m ectomorph and eating 3000 cal per day . Lately I’ve been doing “iso lateral bench “ ( machine press) , on that my max is a horrendous 108lbs.
I work chest once a week (due to my over training which happens quickly as skinny ectomorph). The goal is 225lbs someday !
Any tips ?
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Replies

  • steveko89steveko89 Posts: 1,317Member Member Posts: 1,317Member Member
    First off, somatypes don't matter. Second, everyone starts somewhere, only way to go is up. Lastly, are you following a well-crafted lifting program that incorporates progressive overload? Based on my personal research/understanding, it's sub-optimal for novice lifters to only train a muscle group once per week, a full body linear progression split will incorporate bench multiple times per week with reasonable volume and emphasize getting more weight on the bar at a reasonable pace.
  • Erik8484Erik8484 Posts: 439Member Member Posts: 439Member Member
    andyrusho wrote: »
    5’11”, 158lbs. My bench press is awful , 135 max. I’m ectomorph and eating 3000 cal per day . Lately I’ve been doing “iso lateral bench “ ( machine press) , on that my max is a horrendous 108lbs.
    I work chest once a week (due to my over training which happens quickly as skinny ectomorph). The goal is 225lbs someday !
    Any tips ?


    And to quote selectively, "the main factor contributing to great benching success is the ability to consistently train the bench frequently for a long period of time..."

    Follow a proven program and bench press more often is, I think, the most important change for you to make.
  • dodea48dodea48 Posts: 159Member Member Posts: 159Member Member
    you do not have to drive anywhere or pay anything to do push ups --- start on your knees if you have to

    John Winger could barely do five push ups and after one day in the Army he could do 20 for Sgt. Hulka

    OR

    when lifting weights or using machine your max is unimportant -- you should be doing three sets of 8 to 10 reps, the last two or three reps should be close to failure, if during the third set of reps you have to rest for 30 seconds before the last couple of reps, that is OK too

    start with 75 pounds, if you cannot do 3 sets of ten, take five pounds off -- if three sets of ten is very easy, add 5 pounds until you find the right challenging weight --- do it three times a week until it gets easier, then increase reps to 10 to 12 or add five pounds

    read about Progressive Overload
  • andyrushoandyrusho Posts: 5Member, Premium Member Posts: 5Member, Premium Member
    Thanks for the input . I will do some research on progressive workouts .
  • iguttigutt Posts: 32Member Member Posts: 32Member Member
    I’d say 5 sets of 5 reps will help a lot
  • sijomialsijomial Posts: 15,257Member Member Posts: 15,257Member Member
    You aren't any kind of morph - that's just complete and utter cobblers.

    Training once a week will get you nowhere.

    You don't eat to get strong, you train to get strong and you aren't training bench press anywhere near enough to progress adequately let alone optimally.
  • CahgetsfitCahgetsfit Posts: 1,827Member Member Posts: 1,827Member Member
    progressive training program.

    Also, certain things such as muscle activation if you can't recruit/feel your chest muscles properly. After I learnt how to "turn on" my chest, my gainz have been awesome in this previously lagging body part.

    [url="http://www.ganbarumethod.com "]www.ganbarumethod.com [/url]
  • keeratisolkeeratisol Posts: 1Member Member Posts: 1Member Member
    andyrusho wrote: »
    Thanks for the input . I will do some research on progressive workouts .

    Here are a couple to start the search:
    AllPro's

    Strong Lifts 5x5
  • wiigelecwiigelec Posts: 73Member Member Posts: 73Member Member
    sijomial wrote: »
    You don't eat to get strong...
    So a guy nearly 6' tall weighing less than 160# and currently unable to bench 135 won't need to build any muscle or add mass to improve his leverages in order to get his bench up to 225#?

  • wiigelecwiigelec Posts: 73Member Member Posts: 73Member Member
    andyrusho wrote: »
    ...due to my over training which happens quickly as skinny ectomorph...
    Try eating more.

    You don't get strong from training you get strong recovering from training which means eating and sleeping.

    Agree you need to train more than once per week using an appropriate full body novice linear progression program...

    edited September 12
  • andyrushoandyrusho Posts: 5Member, Premium Member Posts: 5Member, Premium Member
    I’m at 3000 calories right now .
    I would be called a “hard gainer “ . Skinny and weak. Hard to put on mass easily. But I think I can with 3000 calories and beginner routine . Thanks for all the info !
  • middlehaitchmiddlehaitch Posts: 8,029Member Member Posts: 8,029Member Member
    Just dropped this off on another thread, might as well drop it here.

    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Choose a programme; follow the programme.

    Cheers, h.
  • sijomialsijomial Posts: 15,257Member Member Posts: 15,257Member Member
    wiigelec wrote: »
    sijomial wrote: »
    You don't eat to get strong...
    So a guy nearly 6' tall weighing less than 160# and currently unable to bench 135 won't need to build any muscle or add mass to improve his leverages in order to get his bench up to 225#?

    Think the point went over your head - without effective training eating more achieves what?
  • wiigelecwiigelec Posts: 73Member Member Posts: 73Member Member
    sijomial wrote: »
    Think the point went over your head - without effective training eating more achieves what?

    Perhaps over yours as well - without effective recovery proper training achieves what?

  • sijomialsijomial Posts: 15,257Member Member Posts: 15,257Member Member
    wiigelec wrote: »
    sijomial wrote: »
    Think the point went over your head - without effective training eating more achieves what?

    Perhaps over yours as well - without effective recovery proper training achieves what?

    And what exactly is the relevance of that to anything I've written?
    Did I mention recovery? Did I express an opinion that recovery isn't part of effective training?

    If you want to ask me something, or to clarify something I've actually written then I'm more than happy to respond but creating a strawman and insinuating it's something I think or believe just makes you look argumentative and a bit silly.

    If you genuinely disagree with "You don't eat to get strong, you train to get strong and you aren't training bench press anywhere near enough to progress adequately let alone optimally. " then lets hear it.
    I'm pretty confident that a beginner with a specific goal to progress their bench press should be bench pressing more than once a week but interested to hear you opinion if your think once a week is a good training strategy for them.
    edited September 12
  • billkansasbillkansas Posts: 232Member Member Posts: 232Member Member
    How's your squat, deadlift, and overhead press... going up? Put your mind to it and you could join the 1000 lb club by 50. Of course, this was my goal.... failed but still trying! Maybe by 51.
  • steveko89steveko89 Posts: 1,317Member Member Posts: 1,317Member Member
    wiigelec wrote: »
    sijomial wrote: »
    Think the point went over your head - without effective training eating more achieves what?

    Perhaps over yours as well - without effective recovery proper training achieves what?

    No one's suggesting to bench everyday, it's fairly well proven that benching (or any movement) performed multiple times per week is better for novice strength building. 48 hours should be plenty to recover, especially in a caloric surplus, which I would assume 3000 cals would be for the OP.

    Regarding the size/strength correlation, you don't have to get huge to get relatively strong. Granted, it was in my mid-late 20s but I went from a similar starting point to over 225 in a little over a year after I started lifting while benching 3x/week. I'm 6'1" and stay around 170-175 lbs.
  • wiigelecwiigelec Posts: 73Member Member Posts: 73Member Member
    My opinion is the op is weak because he is skinny and needs to gain about 50# while following an appropriate training program.

    It is my opinion he will accomplish his goals by eating as described in the link above and by purchasing reading and following what is outlined in this book:

    https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738

  • steveko89steveko89 Posts: 1,317Member Member Posts: 1,317Member Member
    wiigelec wrote: »
    My opinion is the op is weak because he is skinny and needs to gain about 50# while following an appropriate training program.

    It is my opinion he will accomplish his goals by eating as described in the link above and by purchasing reading and following what is outlined in this book:

    https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
    FIFY
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