File :-(, x, )
Anonymous
Strengthfag here,
5'8 180 pounds
Max Bench:225
Max 1 arm curl:80
Haven't worked out in a year.
I'd like to possibly increase my max bench up to 260(while keeping 180bodyweight) and curl to 100.
Honestly,
I don't give a shit about 6packabs and nice calfs,
I just want to be lifting mad weights.

Any tips/suggestions on what TYPES of excercises to do for upper body strength gain?

Oh and another question,
Does it matter if when you benchpress you touch the bar on your chest or only go down until ur arms are perpendicular?
I personally touch the chest but some fag was saying you only need to go down until arms are 90degrees which to me sounds like BS.
Comment too long. Clickhereto view the full text.
>> Anonymous
Really? The only stats you're going to list are your bench and your curl? Boy, you best be trollin'.
>> Anonymous
Benching till you hit your chest is way haarder and therefor way pro and shiiit
>> Anonymous
Full range of motion = until the bar touches your chest. But don't bounce it. If you fucking bounce the bar off of your chest I'll fucking kill you.
>> Anonymous
touch chest, pause, press to lockout
>> Anonymous
>>437713
Sorry but I'm really new at 'properly' working out and at the school gym I used to go to, anything besides bench/curl was frowned upon.
I wasn't trying to say that idc about other body parts because I'll be looking for a routine that targets everything, I was just stating that my main goal is to improve strength.
Also, I have pretty poor genetics when it comes to abs/muscle definition so It would be a real uphill battle.

Another question if someone can answer it:
Is it possible to gain strength working out with your own body weight? Like triangle pushups/etc or do I need freeweights?
>> Anonymous
its true touching the chest makes it harder. But if you are having shoulder problems doing full range of motion will fuck them shoulders up forever pretty fast, so its up to you really. but dont go judge other people if they are doing 90 degree.
>>437741
bodyweight exercices can be really intense if you focus on form and use your imaganation. and yes you can gain strength
>> Anonymous
LOL, get silicon breasts so touching chest is much easier! Now I know why weightlifters got manboobs.
>> Anonymous
260lb bench press @ 180lbs is not "lifting mad weights."

FYI, I'm 150lbs and press 260.

Bring the bar down to just barely a hair above your chest.
>> Anonymous
>>437784
I said 260pounds(obviously not 'mad weight') beacuse its realistic goal.
I'm not going to obviously state im going to go from 225-350.
Oh and if you do bp 260 at 150 thats quite good for you considering its 1.7x bw, but I'm just looking to get above average.
>> Anonymous
>>437784
proof or your full of shit
>> Anonymous
>>437792


it's easier for tiny guys though. I be he's 5'5'' or something.
>> Anonymous !ErY2TknG0w
If you want to increase your bench then you should obviously bench and overhead press, as well as supplementing some isolation work only when you stall. Then eat like a beast. Rest like a bear in winter. Rinse. Repeat.

It's how you program your workouts that will determine how effectively you gain strength. Read up on periodization, SST etc. Progressive overload is the key.

>Is it possible to gain strength working out with your own body weight? Like triangle pushups/etc or do I need freeweights?
Yes, but not as efficiently. Since you can't change your bodyweight as quickly as (say) you can change a plate it limits how much you can force adaptation in your body.
BW stuff is great if you want to gain strength without significant mass gain.
>> Anonymous
>>437793
im 6'2 175lbs and my arms are lanky as fuck, i agree its harder if your taller, some might say its just excuses tho

my bench is 180lbsx2 max, cant see me progressing it tho.
>> Anonymous
>>437784
That's good college level. You like pissing on others from up there?
>> Anonymous
> i agree its harder if your taller, some might say its just excuses tho
No, it's physics. Longer levers and further distance to travel.
>> gay
>>437806
farther
>> Anonymous
>>437799
Thanks for your advice, I'll definately read up on it.
A question though:
You said that BW excercises are best for strength gain without accompanied mass gain.
Does this mean that if I keep my normal diet (therefore no weight gain), following a lifting program, would going from 225-260 be such a large difference considering I want to keep 180lb bodyweight?
I seriously would not like to go up from 180 because IMO its already too much.
Would doing normal pushups then going to incline etc work as 'progressive overload'?
>> Anonymous
>>437800
man up and eat more

>>437747
if you use proper form (touch the bar bellow your nipples and have a nice arch) your elbows will be at 90 degrees or maybe a bit more
if that still bothers your shoulders you shouldn't even be benching but should be working on fixing your shoulders first
>> Anonymous
> I have pretty poor genetics when it comes to abs

You mean you are a fat shit.
>> Anonymous
>>437706
>Max 1 arm curl:80

OH SHI-