Hello. I have recently started to take my fitness more seriously, and have acquired myself a gym membership. I was a little intimidated at first, but realized I just need to go, and try to remember that people there will be focused on their workout and not little old me. So, I went to the gym today for the first time, and I had quite the embarrassing moment; I could only bench press the bar for about 3 repetitions. I was wondering, if I continue to go consistently, and keep my eating clean with lots of protein, how soon will I be able to bench 1 plate?Thank you for your time :)
>>77545742ur a weak faggot and should stay weak if u even had trouble benching the bar on the first day
Just so you know, I judge every fatty and dyel that crosses my path. You might get a pass if you stick to ellipticals and stretching routines but as soon as you inconvenience my workout by blocking a machine I need or using up a bench and dumbbells - you're dead to me.
>>77545742>Thank you for your time :)>cat pictureWow what a monumental fucking dork you are. pleas stop going to the gym immediately
>>77545742The best advice far better than anything by far is to know what you are trying to do and being skilled at whatever lift. >am I properly getting a pump, you can even focus specific fibers if you understand biomechanics enough>am I really pushing with all of my powerThis one is different, weight isn't necessarily the most important because hypothetically say you bench for less weight but your pecs were actually at their limit doing it lighter etcGains speed up once you have a solid base, it can take more than 2yrs for this though even if you are lifting productively. Second most important is high intensity and don't be afraid to go all out in the gym just use common sense to know if you need to rest a few days or even a week or two unlike people who get stuck at under half their potential.
>>77545774Hmmm, okay, that's a lot to consider, thank you. My main goal is just to get stronger and add some muscle for health reasons. I see so much conflicting information on what is important in terms of how much you lift vs volume vs frequency and stuff. I guess i'll just give it my best and see where things end up in a year
>>77545755>worrying about the weightWill 90% of the time make you weaker over time because you never work on the weak point. You can still do your heavy sets but programming wise it can be an issue if you are actually doing rpe8-10(1-10 intensity) sets of 3 or less all the fuckin time it took me months to get the dull pain out of my shoulders since I did every set trying to break a pr.
>>77545777Literally what works is just happenstance a lot and people praise their own methods of course. Experimenting can take a while, I would say to just do a bro split but put bench or incline first like rest them for 1-4 days(I bench twice a week and do hypertrophy also at the end of the week so I'm fresh on monday). Then whatever needs work you run them parallel to bench. You will literally never have the issue of too powerful of a bench lmao but its like legs you hit lower back(pecs/shoulders) first then do leg curls(arms) then calves(forearms) because pecs aren't used in shoulder workouts significantly. You already know to do back and shit that's the easy part if you can build muscle reliably. But to return to the form part, you could program like shit and your gains will be way better than if you traded productive form/techniques for every other aspect. The bigger the muscle and the harder you hit it the longer you need to rest to get to peak strength, try every other day though it's legit if you program rest well. Try just feeling your muscles after the set for easy bodybuilding gains.Depending on the health reason I'm sure you've accounted for it but with a year you can easily experiment since 1mo is plenty, assuming you truly are getting the variables right since lifting and bodily functions are so complicated. Yeah it's a lot but this is years of experience and I didn't even get into form for strength, pure muscle building which is also strength but not just for the lift's sake, injury prevention and recovery.
>>77545791I am doing a bro split, so that's a good start! I suppose if there are that many variables it will just be trial and error until I can find what really works for me. Thank you so much :D
>>77545742>Go to type out my congratulations to OP for their dedication and ability to maintain a positive mental attitude despite the haters and shills>Have a full wall of text about how to measure form, when to shout LIGHTWEIGHT etc, infographics and everything I have on benchpress ready to go>...notice the image>Animal>Striking curious poses>I feel the heat, the heat between me and youI'm fucking so SICK and tired of this piece of shit ruining this bored. Every fucking day I come on here and this diseased piece of shit makes some smarmy play to drive all threads to his sick satisfaction of making this entire boart about The Artist Formerly Known As Prince and his magnum opus album Purple Rain.Fuck you, just fuck you dude. Mods won't do anything even thow its driven away 90% of the borg at this point.Hiding this thread. Hiding this borscht.
>>77545742If you want to get to a higher peak without hiccups, especially without an athletic background, you gotta put in the time to do strict and deep movements to make your shoulders mostly more durable. You can rush muscle to an extent but eventually your joints catch up amd you can't push hard enough to make good gains. But yeah keep your delts/lats/traps/pecs/complicated back muscles from letting one part get too weak or you can get a career ending sports injury.>was it worth it to be able to brag I put another 10lbs on the bar even though the training style won't go as farI can do low reps of shit that would take me out of the gym for a month when I started.
>>77545795Way easier to play by ear amd is what I do.>yay bench today and ofc it's back after to rest for light delts and arms/light forearms>delt day but maybe some more pecs then rest a day, do the other shit since I don't like 2hr full body gym sessions maybe some legs but I made prs every month on legs so now I just front squat and oly lift for core and systematic gainsSometimes it's more of a cluster fuck, lifting too much is rarely a problem unless you are a lunatic and lift yourself into rhabdo.
>>77545742Do SS+GOMAD
>>77545795>good rule of thumb to be able to lift every week without needing to really deloadLegs up to 1x/wk, push/pull 2x, arms forearms calves etc 3x. You can do one more but if the session is intense is gonma be less effective by week 2. Also if you build up joint pain you wanna know how to lift so overly safe that you could lift way too much for weeks and not have to deload and recover so much for example close grip pressing shouldn't be the only thing you do but is a huge game changer because of this aspect.
>>77545758Flick your boner and do penis dances between sets>hey you're ruining my workout with that thing take my shoelace and tie it around your waist you fucking animalBy then they think they are probably questioning their own sexuality. They go to the bathroom to go make sure they look nice before asking if you want to have a gay picnic. You are already on your laterals after having absolutely ravaged your front delts on the only incline bench at the correct incline by the dumbbells.
>>77545742No one is actually that weak, you just haven't primed your CNS, so your body doesn't know how to recruit the motor units to produce more force. The biggest and quickest strength gains as a beginner happen through neural adaptations. That means your body requires REAL EFFORT as a trigger.
>>77545758that's true the lie that nobody judges needs to stop. I will judge everyone I see.
>>77545824Yeah, I also judge. I think what's more accurate is that I will judge you and make fun of you when I see you but I'll also immediately forget about you afterwards unless you're a lolcow and you do stupid shit every time I see you.
>>77545742It depends what social "tribe" you are.If you are the lankiest, weakest teenager in the world but I pick up right-wing/warrior/bro vibes from you, I will be glad you're there and want to help you.If you're nerd/faggot/prosocial/female vibe and jacked, I will still dislike and disrespect you.
>>77545774>muh pumpBullshit touchy-feely method that leads to most people being stuck both in terms of strength and hypertrophy.You are dumb.
>>77545799Lmao
>>77545805idiot
>>77545839I actually enjoy doing the hypertrophy after doing a ton of strength>>77545843Me that's where I'd start until I found how I prefer to lift, there's honestly no structure to how I lift I just do what I have the energy to do heavy and use smaller sessions. Like I'll lift twice for different pushes since I prefer to do them fresh since it's what I find is the most difficult to get big fast.
>>77545799>theirYWNBAW
>>77545742You should get to 300lbs before doing ANYTHING in the gym really, you want that fat layer for joint and tendon protection. Anything below 300 and youre looking at a massive injury risk.
>>77545742If you are a man, not disabled, not a kid, and not 70+, you can probably already bench somewhere in the 100-130 range. When I started it took me maybe 3 sessions to be able to bench 1 plate. Day one I could do maybe like 125 barely.So anywhere from a few days to a few months you should be able to have itThis is assuming you are not an exceptionally weak fuck who actually genuinely struggled to bench the bar
>>77545813Oh, okay, well that's promising. The bar was really hard for me, but i've never lifted weights before so that might be why! I'm also very light and short, so that adds to it as well
[spoiler]For you[/spoiler]
since nobody is recommending anything real, here's a good beginner program
>>77545888forgot to mention, if you cant lift the bare minimum, just replace the exercise with equivalent machine or cable version.
>>77545742>how soon will I be able to bench 1 plateIt took me 7 years to bench it reliably for reps.
Get a PT that actually can teach your barbell movements if you want to 1/2/3/4, get good form from the start.
>>77545847What are your lifts.
>>77545742The trick to getting strong in the gym is to close your eyes and lower your shorts and start moaning softly before I come to your aid. I can help you.
If you are over the age of 25 and just starting gym I wouldn't say it's over but close. You either go autistic excel sheet obsession over your programme and increase weight every two-three weeks in 18 months maybe you can regain SOME of the time you wasted being a dyel
>>77546610Lol insecure aging zoomer
>>77545888>>77545920Sorry for the late reply. It is moms birthday, so I wasn't able to be online because I took her to dinner. This is all some great advice, and I will have to take all the different pieces of advice here and see which parts of it work for me.Thanks so much guys.
>>77546610retard>>77547215Are you a woman? Are you an adult?
>>77547236I'm a male who turned 18 a month ago. Why do you ask?
