3 AM Max Bench Workout!!!

[Donnie Herrera]

That was kinda cringeworthy...

Thank you for your opinion...

[HedonisticFrog]

Using Kinobody as a reference, smh.

Alright, there are several kinds of strength adaptions and parameters for strength. To keep it simple, let's just focus on two.

One is the neurological adaptions. This is both in regards to movement efficiency (technique) and actually getting a stronger nerve signal to the muscle. With a stronger signal, you can recruit a larger number of muscle fibers and in turn you can lift more. This is often seen with so called "newbie gains" as the first adaption (as muscle size takes a little longer to build).

The other one is the cross sectional area of the muscle belly, or, muscle size. The bigger the muscle, the stronger it is.

So, if you increase your muscle size you increase your strength, but you can get an increase in strength without an increase in size as well. A lot of what happens at which point has to do with genetics and training methodology.

Then there are fiber types, inner moment arms, tendon strength and more that also influences strength, but we don't need to get into all that.

Finally, someone who knows what they're talking about chiming in. Unfortunately some people don't seem to want to learn and just want to "win" arguments. There's no helping Donnie Herrera and Mr.MojoRisin'. They'll just stay small and weak.

[Donnie Herrera]

Finally, someone who knows what they're talking about chiming in. Unfortunately some people don't seem to want to learn and just want to "win" arguments. There's no helping Donnie Herrera and Mr.MojoRisin'. They'll just stay small and weak.

I'm naturally small and strong for my weight...not gonna use steroids...you can't get bigger with 'roids...and when you stop you're gonna be flabby and sick!...I don't care about being the biggest when I can just shoot them muscles up...right big guy???...

[HedonisticFrog]

I'm naturally small and strong for my weight...not gonna use steroids...you can't get bigger with 'roids...and when you stop you're gonna be flabby and sick!...I don't care about being the biggest when I can just shoot them muscles up...right big guy???...

Did you honestly just say you can't get bigger with steroids? Wow.

[IR0NFIST]

That small bench doesn't look very secure, I wouldn't feel safe pushing anything above 200lbs on that thing without a spotter, better make sure those nuts and bolts are snug before every workout. You're still a lightweight right now so it's not too big of an issue, once you start to get up there though it would be a smart idea to get yourself a squat rack.

[Donnie Herrera]

That small bench doesn't look very secure, I wouldn't feel safe pushing anything above 200lbs on that thing without a spotter, better make sure those nuts and bolts are snug before every workout. You're still a lightweight right now so it's not too big of an issue, once you start to get up there though it would be a smart idea to get yourself a squat rack.

I totally agree...the bench does hurt my back...the board is made of wood underneath the cushion and part of it cracked and hangs off...it's def not secure...I'm going to get a squat rack like you suggested...along with a new bench...my goal is to spend a month exclusively on squats to up my test levels naturally...to help with clean bulking...thanks for the tip...

[IR0NFIST]

I totally agree...the bench does hurt my back...the board is made of wood underneath the cushion and part of it cracked and hangs off...it's def not secure...I'm going to get a squat rack like you suggested...along with a new bench...my goal is to spend a month exclusively on squats to up my test levels naturally...to help with clean bulking...thanks for the tip...

Glad to help! I suggest getting one that has a pull up bar at the top. You really don't need a new bench press once you have a squat rack though, just buy one of those mobile flat benches you can move around and slide it under rack when it's time to hit the chest. Find a workout plan that suits your body type as well, and I know you're not a fan of creatine but you should try it out for a few months, I guarantee your opinion will change. Good luck brotha!

[pedrog60]

Thank you for your opinion...

Dont get offended, it wasnt my intention.

Yet seeing a man half naked at 3 AM talking to the camera is something new for me, haha, no pun intended.

Also, i think you said your max is around 170, i assume its pounds.

How is your strenght routine at the moment?

[Mr.MojoRisin']

Finally, someone who knows what they're talking about chiming in. Unfortunately some people don't seem to want to learn and just want to "win" arguments. There's no helping Donnie Herrera and Mr.MojoRisin'. They'll just stay small and weak.

Lol

How many guys have you seen bench 315+ that were small and/or didn't have a significant amount of muscle mass?

How do you build a significant amount of muscle without getting stronger? It's not possible.

The essence of lifting is pretty much lift "x" amount of weight for "y" amount of reps, when you can lift the weight for more reps than the starting amount of reps, you add weight. As a result of the muscle being broken down due to work, the muscle repairs itself to be bigger and stronger (given your diet supports this). You won't build any significant amount of muscle without resistance training to get stronger. You have to get stronger. You will never see anyone with low muscle mass be strong as hell aside from the oddball lifter here and there.

[ShoulderRoll]

Every time I see this thread title at the top of the forum this song starts playing in my head: