Smiths Vs. Bench

[Freefaller]

5x5 is not the best training for size as there isn't really enough volume, but it's great for strength and power training, it will of course give you a little size, just not lots of it.

Volume is the key to size and slow negs and I mean slow, 3-4s lowering phases.

However 5x5 is good for getting your stability and strength, so that when you start doing soem bigger volume/intensity training you will eb able to handle the weights more comfortably and safely and actuall be more productive as a result.

 

[Buffman]

I tend to do 70KG 3x8 on the fixed machine, I tried to to the free weight equivalent sat on a bench. I tried 25KG dumbels thinking it was a light start to get used to the movement. Get used to the movement indeed. I pushed upwards and at the same time my arms bent backwards, I had to jump up off the bench at the risk of my arms bending in a way for which they are not designed. Stabilisers strike again. In fairness though, on my next attempts things went OK once I had the movement correct, definitely feeling the burn though.

25kg dumbbell shoulder press as a light start . That will have been the problem, start at a lower weight.
Doing my chest later on today (damn having to be in for the builders ), hoping to dumbbell press 30kg for 6 reps probably going to end up more like 4-5 reps though.
Edit: Thought this was gymrats thread

 

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Thanks FF, will get my own thread up on me

By volume you mean 10 reps etc, as I was always under the impression that lower reps for size and higher reps for strength?

So What do you recommend, I have done 8 weeks of 5x5 and handling the weights has become second nature now. Next is size and HIIT to burn off my flab.

 

[oHUTCHYo]

25kg dumbbell shoulder press as a light start . That will have been the problem, start at a lower weight.
Doing my chest later on today (damn having to be in for the builders ), hoping to dumbbell press 30kg for 6 reps probably going to end up more like 4-5 reps though.

I think thats the pitfall of fixed weights (or one of), thinking your stronger than you really are. I am a big lad (read as, fat ****) but often become over confident and end up hurting not only my body but my ego as well. I do need to add though, I tend to do 3x8 so often pick up the heavier weights with the knowledge I wont be doing many more reps than 8. Its definitely worked for me, over the 3x10 I originally started on a year ago.

As others have said, I think you need to lose your ego at the door in a gym, the times I have hurt myself is the times when Ive been feeling confident and maybe tackled something I shouldnt.

Freefaller - would you mind changing my username for me please? Im feeling more of the OCUK family in recent times and would like to lose the alias. Can I have "Hutchy" please?

 

[Freefaller]

It's an easy trap to fall into - it's a good tool being able to leave your ego at the door. I go in now and although I know I can lift big weights, it serves no purpose for my training so I don't bother. It's a bit of a discipline but worthwhile in the end!

Hutchy is already taken i'm afraid.

 

[Dj_Jestar]

There's only a few people who frequent my gym that have egos, but fortunately these are also the same people that show themselves up as soon as they try to lift what they think they should be and show off their terrible form, and on the odd occasion, injure themselves.

 

[oHUTCHYo]

Hutchy is already taken i'm afraid.

Damn, I think that may have been me originally going back a few years, dont think I even have access to the old email account now either.

Can we try "oHUTCHYo" please? Thats my Xbox Live gamertag

 

[oHUTCHYo]

There's only a few people who frequent my gym that have egos, but fortunately these are also the same people that show themselves up as soon as they try to lift what they think they should be and show off their terrible form, and on the odd occasion, injure themselves.

I find my ego isnt as bad as what it used to be, purely as I now know the regulars at least well enough to give a nod and a pleasant hello to. Before, I used to strangely see them as competition, strange I know.

 

[oHUTCHYo]

Just an update for anyone who was interested.

I started on the "real" bench first today and did 3x10 60KG. I then hit the Smiths and did 3x8 20KG incline and 3x8 80KG flat.

I still feel Ive got enough power in me to slap a bit more on the real bench, I just dont have anyone to spot me so play it safe. Im busting to try 80KG and see how many sets/reps I can bust out

Whats the worst that can happen, I have to lower the bar on to my chest and ask for help. Hmmmm. I might try on Sunday

 

[semi-pro waster]

Whats the worst that can happen, I have to lower the bar on to my chest and ask for help. Hmmmm. I might try on Sunday

Can't you ask anyone in the gym to spot you at all? One possibility might be to leave the collars off the bars and that way if the weight is too much you can just let it slide off - it's not recommended but it might work.