Do I even look like I lift?

I'm having such a hard time putting on weight... I think my metabolism is just too efficient for me. I eat pretty good food most of the time, but just can't seem to get past 155. My goal is 160.

Originally Posted by bostonsc4

I'm having such a hard time putting on weight... I think my metabolism is just too efficient for me. I eat pretty good food most of the time, but just can't seem to get past 155. My goal is 160.

You need to just eat MORE!

I've come to the conclusion that my chest is my weakest body part. I can't hit more than 200 on bench with good form, but I can do 70 lb db shoulder press with good form for reps. Feels bad man, I really want to fill my chest out.

Originally Posted by kushy

I've come to the conclusion that my chest is my weakest body part. I can't hit more than 200 on bench with good form, but I can do 70 lb db shoulder press with good form for reps. Feels bad man, I really want to fill my chest out.

it's weird for me man. People always tell me I have a pretty good chest. It sticks out nicely in tighter shirts but I'm pretty weak too. My max is about a 205 bench.

Originally Posted by bostonsc4

I'm having such a hard time putting on weight... I think my metabolism is just too efficient for me. I eat pretty good food most of the time, but just can't seem to get past 155. My goal is 160.

Can u tell us how many grams of protein u have ? Ur calorie intake?

If u can't then start tracking

I hear this bs all the time

Originally Posted by bostonsc4

I'm having such a hard time putting on weight... I think my metabolism is just too efficient for me. I eat pretty good food most of the time, but just can't seem to get past 155. My goal is 160.

I'm going to go ahead and assume this means "clean" food. Start eating whole pizzas, drink milk with every meal, and add cheese to everything lol.

Originally Posted by kushy

I've come to the conclusion that my chest is my weakest body part. I can't hit more than 200 on bench with good form, but I can do 70 lb db shoulder press with good form for reps. Feels bad man, I really want to fill my chest out.

It's your bench program that's keeping you stagnant. I'd wager that is the same problem many of you are suffering from.

Originally Posted by M3Inline6

It's your bench program that's keeping you stagnant. I'd wager that is the same problem many of you are suffering from.

what is your ideal bench program for people like us.

My bench is 170 x 5 right now, but I blame my shoulder development (or lack of in comparison). It's one of those lifts where you stay stagnant or maybe get one two more reps... then all of a sudden after a couple weeks you are moving up in weight with ease just to hit another plateau. At least that's been my experience.

Originally Posted by dabears

My bench is 170 x 5 right now, but I blame my shoulder development (or lack of in comparison). It's one of those lifts where you stay stagnant or maybe get one two more reps... then all of a sudden after a couple weeks you are moving up in weight with ease just to hit another plateau. At least that's been my experience.

mine too.

Originally Posted by M3Inline6

It's your bench program that's keeping you stagnant. I'd wager that is the same problem many of you are suffering from.

Like Mike said, how should I change it? I'm doing incline DB (with better form now), flat barbell, cable flies, and dips.

Originally Posted by Born Again

Can u tell us how many grams of protein u have ? Ur calorie intake?

If u can't then start tracking

I hear this bs all the time

I'm not sure about my caloric intake, I usually have a couple eggs in the morning for breakfast, a cheeseburger with fries and a soda at school, then usually either steak, pasta, chicken, or fish for dinner as well as a protein shake. So I'd say realistically, I'm at about 2500 calories a day on average. Maybe I'll start tracking!

Edit: protein, probably in the 40-60 grams of protein a day.

Oh man does your diet need to change boston. Its not your metabolism thats for sure. I'm working on a writeup for nutrition that everyone here would benefit from reading, so I won't comment for now.

And based on what you wrote I'd guesttimate you are in the 130-160g a day range.

Originally Posted by dabears

Oh man does your diet need to change boston. Its not your metabolism thats for sure. I'm working on a writeup for nutrition that everyone here would benefit from reading, so I won't comment for now.

And based on what you wrote I'd guesttimate you are in the 130-160g a day range.

I was a tad off in the estimate then I'd be very interested in reading what you'd have to say. I suppose the good thing about my diet, aside from the lunch which as of late (2 weeks or so) I've substituted the soda for water, is that its a rather clean diet, and all I'm seemingly doing is getting more defined and not "bigger."

Originally Posted by DylloS

what is your ideal bench program for people like us.

You'll never be able to handle the stress load on the bench if you don't bench heavy and adjust to that type load above you. In addition, your workout structure doesn't seem to be designed with outright strength in mind. That's not to say that you're not getting stronger; quite the opposite. My point is that if lifting heavy is your primary concern, you need to lift HEAVY....and lift heavy often. I'm at 90-95% of my 1RM on all of the big lifts nearly every week. That's how I get my numbers up.

Originally Posted by dabears

My bench is 170 x 5 right now, but I blame my shoulder development (or lack of in comparison). It's one of those lifts where you stay stagnant or maybe get one two more reps... then all of a sudden after a couple weeks you are moving up in weight with ease just to hit another plateau. At least that's been my experience.

Using your example: If I could put up 170 lbs. for five clean reps, I'd be pushing to put up 185 for two.

...and then the next week I'd be shooting for 190 for two.....and the next week 195 for two. Rinse and repeat! That's how I got up to 360 lbs. for one rep on a fluctuating 182-185 lb. frame. Make no mistake about it, when I hit the gym, I'm looking to move the most amount of weight possible.....even if only once!!!!

And right now I'm stuck at 300 lbs. on a front squat and 465 lbs. on a dead lift. Most of it is attributable to diet (..I was extremely pissed off yesterday because I didn't eat enough, and I was noticeably weaker). I am going to be on a serious mission on my next FS and DL days.

Originally Posted by kushy

Like Mike said, how should I change it? I'm doing incline DB (with better form now), flat barbell, cable flies, and dips.

Put your effort into maximizing your flat barbell bench press. Use the rest to burn yourself out.

I wish I had a spotter. One of the hardest parts for me is getting off the rack.

Same issue I have with BB bench press, I could lift 10-15lbs more if I have a spotter to get the bar off the rack. That's why I have been mostly doing DB presses as I can use my knees to get weight up.

Originally Posted by DylloS

I wish I had a spotter. One of the hardest parts for me is getting off the rack.

Originally Posted by DylloS

I wish I had a spotter. One of the hardest parts for me is getting off the rack.

Funny thing for me is I need to rack the weight myself to adjust to/prepare for the press. I do agree with the importance of a spotter though. What happened to all of your friends?

Originally Posted by M3Inline6

Funny thing for me is I need to rack the weight myself to adjust to/prepare for the press. I do agree with the importance of a spotter though. What happened to all of your friends?

they're so random man. They workout when they want to and have no motivation to actually stick with a program. My best friend and roommate is going to hawaii this week but will probably be around after. My other guy makes excuses every day, and then some randoms come and go.

same here... haven't had a workout buddy in over a year. It really sucks, I'll ask randoms for spots on my top sets but I know if I had a dedicated one I could get at least one more rep each time with bench... its very mental. Removes the fear and lets you just focus on pushing the bar up.