How much can you bench??

[jongeh]

Yes. Warrior was one of the BEST effing movies this year. Love that math teacher Poor guy took a beating though. (ps. eating less = horrible for you. Concentrate on eating alot of healthy foods not less. It's counter productive. )

Ok mate, I will explain it to you:

You have your Basal Metabolic Rate (BMR). The BMR is the amount of calories you need to consume in order to maintain (not get heavier, not get lighter) your body. If you want to gain muscle, you need to eat in surplus, meaning if I were to work out my BMR and find it to be let's say, 3000 calories, I would need to eat more than that to 'gain.' If I had finished my bulking phase and I then wanted to strip off all my fat so I looked super ripped, I would work out my BMR for my current body weight/bodyfat % and then calculate the calorie deficit I would need in order to be consuming UNDER my BMR. Due to the fact I am now consuming under my BMR, I will LOSE weight. Now, losing weight can be fat OR muscle, but providing you continue working out and eating your recommended macronutrients (protein, carbs, fat etc), then you will be losing bodyfat and minimal to no muscle.

This is all scientifically proven and has worked for countless bodybuilders. It also falls under common logic. If you are working out, you need excess calories to be able to give you the energy in order to fuel your muscle growth. If you want to strip that fat off you then you need to be eating less to get rid of that fat and keep your muscle size. Whilst you are 'cutting', you cannot gain muscle and vice versa, when you are bulking, you cannot lose fat. A common misconception with bulking is when people think they are losing fat, however they are just decreasing their body fat percentage.

So back to the point, if I were to disregard eating less calories and just eat healthily instead and keep eating the same amount, I am still eating the same amount of calories and I will therefore not change. At the end of the day, a calorie is a calorie regardless of whether it is from a cheeseburger or an apple.
I could go into macronutrients and all that, which would allow you to see you need to be hitting x amount of protein a day (which would make eating just cheeseburgers an unviable option as they wouldn't provide you with enough protein), but there is no point. As long as you are keeping within your BMR+surplus or BMR+deficit and getting your 1-2lb protein/% lean body mass etc then you are good.

I hope that helps you understand the phases of bulking and cutting

[Winning]

My friends 14 and he does 280..
I can do like 155

[Mouse]

I can do it for hours.


But seriously ... at this moment I don't know since I haven't trained in a while, but I used to do around 20/30kg with my arms, around 60/80kg with my legs. Just to have a decent strength in my body. I did kickboxing for a time, so it was for that reason mostly. Keep in mind I'm a woman ... So I don't feel like "showing off" in wanting to do so much. Tho that's probably personal as well since some women do it.

[haxatax]

lol i dont bench much But when i do i think i can only do about 80 pounds

[Berry]

I can do like 50

[Scan]

^Is you a girl? Jw =P

I can do 160 lbs, which is more than my weight, 150... So not too much

[Andrew]

I can chest press 40's quite easily, however have been out of the gym for
about 3 weeks now due to a wrist injury.

[BlackSheep]

As of this moment, I dont know my exact max as Im not going for max right now. As of Jan 15 I am Rep. 245 3 times. Joe can vouch for that im sure .. umm But i am currently on a cut phase as well. Im on a 5 day on 2 day rest cycle right now of high reps medium weight. MY weekly program looks like this. ( And i Encourage anyone here to try this out, Specially @(you need an account to see links) because the same routine can be modified only slightly to bulk up)

Feel Free to add whatever weight you see fit for yourself but these are my numbers. Keeping in mind this is week 6 numbers of my routine.

Day 1 CHEST

Incline DB Press - 4 Sets 8-12 reps -- 70lb x 8 reps -4 sets
Incline DB Flys - 4 Sets 8-12 reps -- 30lb x 10 reps -4 sets
Decline DB Flys - 4 Sets 8-12 reps -- 30lb x 10 reps -4 sets

~~Superset ~~
DB Bench - 4 Set 8-12 reps -- 65lb x 8 reps - 4sets ( Assisted on last 2 sets or else fail at 7 reps)
Flat back Flys - 4 sets 8-12 reps -- 25lb x 10 reps -4sets

And then a 3 Part ABS routine of your choice.

Day 2 BACK

ALL Of Back day is a Superset

BB deadlift - 4 Sets 8-12 reps -- 245lb x 8 reps - 4 sets
Machine Pulldown - 4 Sets 8-12 reps -- 70lb x 10 reps - 4 sets

Close grip Pulldown -4 Sets 8-12 reps -- 110lb x 10 reps - 4 sets
Face Cable Pulls -4 Sets 8-12 reps -- 110lb x 10 reps - 4 sets

Corner Row - 4 Sets 8-12 reps -- 225lb x 10 reps -4 sets
Chest to bar Pullup - 4 Sets 8-12 reps -- Own body weight -8 reps -4 sets

Single Leg calf raise - 4 Sets 8-12 reps -- Own body weight -15 reps per calf - 4 sets
Double leg calf raise - 4 Sets 8-12 reps -- 600lb x 20 reps -4 sets (On Machine)

Day 3 LEGS

Legs Curls - 5 Sets 8-12 reps -- 70lb x 10 reps - 5 sets
Stiff leg deadlift - 4 Sets 8-12 reps -- 205lb x 10 reps -4 sets

Leg extention (drop set) 5 sets 8-12 reps -- 60lb x 12 reps -4 sets -- 5th set start at weight until fail pull 10 lbs off. Rep till fail , 10 more lbs off rep till fail. (SUCKSS)
Legs press (drop set) 5 sets 8-12 reps -- 590lb x 12 reps -5 sets -- same as above but remove as you see fit) I drop 30lbs a set.

~~ SUPER SET ~~

BB Squat - 3 sets 15 reps -- 135 x 15reps -4 sets
DB Lunges - 3 sets 15 reps per leg -- 20lb DB x 15 Reps per leg -4 sets

AB Routine of your choice 3 exercises .

Day 4 SHOULDERS

BB Shoulder Press - 4 sets 8-12 reps -- 100lb x 8 reps -4 sets

~~TRI SET~~

Standing Side Lat Raise - 4 sets 8-12 reps -- 15lb x 12 reps -4 sets
Arnold Press - 4 sets 8-12 reps -- 30lb x 12 reps -4 sets
Standing Upright DB Row - 4 sets 8-12 reps -- 30lb x 12 reps -4 sets

Incline One Arm Lat Raise - 3 sets 15 reps -- 10lb x 15reps - 4 sets
Standing Low Pully Dealt Raise - 4 sets 15 reps -- 45lb x 15 reps - 4 sets

BB Shrugs Behind Back - 4 sets 15 reps -- 135lb x 15 reps -4 sets
BB Shrugs Infront - 4 sets 8-12 reps -- 180lb x 15 reps-4 sets

Day 5 BI'S and TRI'S

All of Day 5 Is a Super Set

SUPER SET 1

Incline DB Curl - 4 sets 8-12 reps -- 35lb x 12 reps -4 sets
Tricep Pulldown - 4 sets 8-12 reps -- 110lb x 10 reps -4 sets

Super Set 2

Standing DB Curl - 4 sets 8-12 reps -- 75lb x 10 reps - 4 sets
Standing DB Tri Extension - 4 sets 8-12 reps -- 65lb x 10 reps - 4 sets

Super Set 3

Preacher Curl - 4 sets 8-12 reps -- 90lb x 10 reps -4 sets
Skull Crushers - 4 sets 8-12 reps -- 85lb x 9 reps - 4 sets

Super Set 4

Concentration Curl - 4 sets 8-12 reps -- 30lb x 10 reps - 4 sets
Cable Kickbacks - 4 sets 8-12 reps -- 20lb x 12 reps -4 sets

ABS Routine - 3 Exercises

Then two days off and repeat week starting at day one. Also what i do to throw in some more cutting to this is a 30 mins Fat burn session at the end of every workout. Heart rate no more than 135 BPM for max fat burn. Now before anyone says it takes 30 mins before you start to burn stored fat. Realize that you have been at 130 BPM for the last hour and a half while kicking your ass in the gym, so 30 mins is all you need directly after a workout.

For those who may not know what some of my acros are..

DB = Dumbbell 's
BB = Barbell
Superset= 2 exercises back to back and then a 1 minute break before starting your second set of Back to back exercises. No break between each exercise but 1 min
between sets.

Tri Set = Same thing as superset only this time you're doing 3 exercises back to back without taking a rest. After 3 exercise you take 1 minute off and start again.

If anyone is serious about trying this routine or has any questions feel free to ask me about it or how to do a certain thing. I find for me this workout has given me the best results of anything I have tried.

Supplement wise I am taking a Combat Powder Protein with Casein in it 10 mins after my workout, 2 Purple K Creatine pills Before and After Each Workout, An Assault Pre-Pump Shake before each Workout. Xtend shake for During Workout which also incorporates my aminos and am on Oxy Elite Thermogenics for optimum Cuts.

My starting weight at week 1 was 225lbs, I have cut down to 200lbs flat in 6 weeks.

Current Measurements are as follows-

Bicep - 16.5 ''
Forearm - 13''
Chest - 46.5''
waist - 35''
Belly - 34''
Thighs - 23''
calves - 16''
hips - 40''

I will Hopefully Come home to Canada at around 190 lbs .. My weight has been dropping very steadily and evenly so if anyone cares to do the math you may figure out just how long it is until im back home ..

I may turn this post into a new thread to see where other people are at or to get a feel for some new workouts.

Thanks for your time

Nick

[StonedClash]

Currently sets of 10 reps increasing to 260lbs.
Max of 2 reps is 320lbs.

[Demo]

Max is right about 315, and in reps I can easily throw 275 up about 10 times.