Hello!
Hello eroids community! I have recently joined and figured that it is time to introduce myself. I am fairly new to lifting. Been an avid runner most my life. After getting sober about a year ago along with turning 30, I felt like this was a great time to start lifting. I am still learning lots and going through all of the posts on this site and all over the internet soaking up as much knowledge as possible. I'll be posting a pic soon as well. I eat pretty clean, but do need to reel in my macros. I'm at the gym 6 days a week usually doing a push/pull/legs routine twice a week. I meet with a trainer once a week which has definitely helped with my confidence, form, and technique. For cardio I walk, hike, stair climber is currently my favorite. Great sweat! Growing up I was a hard gainer, always ragged on for being skinny, but getting sober I quickly gained fat due to poor diet which I have since improved. My strength is steadily climbing. I am 5'10 and hover between 174/178. Body fat about 18% which I know needs work. 1 RMs - bench 155, squat 200, DL 200. I feel like I quickly hit a wall with my bench, but pause reps are helping. Please be nice to me, I know I am weak LOL. Currently just looking for advice to a newbie as I continue to read and learn. Peace
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Welcome man... If I were you I would try a 5 day split with 1 group per day.. this allows you to do more, focused on only one muscle group... even if your real sore you have plenty of time to heal. I think your strength would shoot up a lot faster if you try this bro...5 days on2 off. . Give it a shot man.. Good luck
Thanks man. I was planning to switch to a 5 day split once I had more training time under my belt. I always read that newbies can recover quicker since the weights aren’t as high. I started with 3 full body workouts a week then switched to upper/lower splits and now the push/pull/leg routine not too long ago. But I’m always up for different routines so I can give it a try. Gotta keep switching things up!
You shouldn't even be thinking about pause benching yet with a 155 max - Where did you get this idea from?
You don't need to be doing anything complicated yet or playing with other exercises to build up a decent bench, concentrate on first getting to 225 for 8 using 3 sets of 4 to 6 reps if you are a hardgainer, bench every 5th day and don't even go near steroids for another year at least...
My trainer had me doing the pause benching. I felt it was helping, but I agree and think there are other ways to help my strength. Thanks for the advice
Welcome. Quit benching for 8 weeks and use dumbbells. Do close grip bench on tricep day. Try again after 8 weeks.
Thank man. I do the close grip bench and dumbbells, will try dropping the bench