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Anonymous
Hi /fit/
Need Liftingfag help.

Now I'm not 16, but if someone did happen to be 16, and lifting weights, I'm sure this would be the question that a 16 year old would ask.

I've been lifting for about a yearish now. I lift basically every other day. I've seen a great increase in my thighs, calves, triceps and somewhat biceps, but I really haven't seen a dramatic improvement in my chest.

I try to bench as often as possible, I start at 105 and end at 135. (10,8,6,4 rep)
I know it's weak, but my bench hasn't been improving that much either.

I can squat 450. So I presume that my body is quite disproportional.
Is there any good lifting routine I can get in to to really help me out here?

Pictured unrelated, it's a black person. That is all.
>> Anonymous
try increasing the amount you bench every week

and using sets with fewer reps


how deep are you squatting?
>> Anonymous
>>117143
Start with 1 plate on each side, and go up 1 plate each rep.

I end at 405 4 times.
>> Anonymous
>>117156

at the bottom of a rep, how far is your ass from the floor?
>> Anonymous
With your chest, don't do 4 sets with the 10, 8, 6, 4 rep thing. Do 5 sets, aim for 5 reps each. That means if you're able to do more than 6 complete reps easily, you need to add more weight for your next set. If you can't even get 3 full reps in, take some off.
>> Anonymous
>>117170
I do them the right way.
My legs are at 90 degrees.
>> Anonymous
>>117193

If your knees are at 90 degrees, you are not going anywhere near low enough, and you're setting yourself up for injury. you need to back way off the weight and start squatting 'ass to grass,' or at least to a point where your hip is below your knee on EVERY rep.

you do NOT do them the right way...
>> Anonymous
>>117199

I keep my back straight and my knees behind my toes so I am still able to look down at my toes.

There is such a thing as over extension which could easily happen with what you're describing. YOU'RE way could cause for serious injury and muscle tears/strains/pulls if I would ever want to increase my weight.
>> Anonymous
I call bullshit on you being able to squat 450, and only bench probably somehwere around 160 for a max, but whatever.

Right now for your bench, you're doing a semi bodybuilding format. I'd probably switch do doing 3 rep maxes, and trying to add weight each week.

>>117199

Parallel is what most lifting confederations consider a completed lift, so it isn't really bad. The best thing to help you leanr how to squat is probably ding box squats to parallel, to leanrs how to keep your back straight and whatnot.

Not as dangerous as you make out, but I do agree that ATG squats are probably more beneficial.
>> Anonymous
>>117184
>>with your chest, read a lot of books by qualified professionals including but not limited to poliquin and pavel the russian, because sticking to one routine for more than six weeks will usually result in a plateau.

fixed for you. don't mention it.

>>117225
you're a fucking idiot and you have no idea what the fuck you are talking about, you underage piece of shit. if you had a fucking clue you'd know that keeping your knees deliberately behind your toes overloads your lower back by over 1000% and that squatting below parallel with knees over toes does not increase the likelyhood of injury in anyway, shape or form. you'd also know which peer-reviewed studies established this and which books contain biomechanical break-downs of squating mechanics. you don't and yet you come here and try to tell us how it's done. you are a fucking ignorant teenage dropkick, so don't come here and tell people how to squat when you don't even know enough to not stick to the same fucking routine for a year, cunt. get the fuck out and never come back
>> Anonymous
>>117225

Looking down while squatting 450 lbs is a good way to die.
>> Anonymous
>>117193
i just saw this and my head exploded. you dumb fuck, at 90 degrees the shear force on your knee joints is at it's maximum. it's basic vector mechanics. die.
>> Anonymous
>>117251
he doesn't squat 450. he loads up a bar with 450 and bounces up and down for a bit.
>> Anonymous
>>117241
having knees at 90 is not the definition of a parallel squat though. to be parallel/legal, most federations require that the crease of the hip is below the line of the knee. so it's actually a little past 'parallel'. you can rest assured that this little bitch isn't approaching anything like that however.