Lately, when it comes to the bench press, I've been experimenting with bench pressing to exhaustion. That means you do high reps with low weights, until you can't do any more, then lower the weight a little, and repeat. Last time I was at the gym, I started with 100 lbs and did somewhere around 20 reps, then lowered it to 95 lbs and did around 15 reps, and so on, each time lowering the weight by just 5 lbs. I kept that up until the last set, which was just 55 lbs. I could've kept going until it was just the bar (the bar at my gym weighs 45 lbs), but I realized a lot of time had passed and I had stuff to do.
When you benchpress to exhaustion like that, it totally kills your arms. Later that day, I was lying on my stomach doing stuff on the computer, and I couldn't even lift myself off the bed with my arms. Few things feel better than your muscles feel after you've worked them to exhaustion. It felt soo good to suck in some protein (in the form of a ton of tuna/salmon).
Of course, the bench press takes a little judgment. While I'm still pretty poor at benchpress, at least I'm at a point where I know when I can't push out another rep. Until you get that sense, you should always bench with a spotter (someone who stands behind and helps you if you get stuck mid-rep). Nothing is more embarassing than finding yourself unable to lift the bar and having to grunt for help (yes, that has happened to me once). If you don't have a spotter, you shouldn't try that final rep if you're not certain you can push it out. Fortunately, with benching to exhaustion, it's not a big deal, cuz you'll be able to do some more reps when you lower the weight.
If you don't have a lifting buddy, don't worry. Gym protocol is, people will give you a spot if you ask politely, even if they're strangers. Just make sure you return the favor when someone asks you for a spot. Spotting and being spotted is a great way to meet new people at the gym.
You can also experiment with other exercises to exhaustion. Just make sure you keep up good form throughout, so you don't hurt yourself. If you could figure out a way to work every muscle in your body to exhaustion, you'd collapse and be barely able to walk but you'd be in pure heaven from feeling so good all over.
RELATED ARTICLES
Running On The Treadmill
Getting Motivated To Go Lift Weights
Why The Gym Is Good Even If You Do Manual Labor
Training Self-Discipline
When you benchpress to exhaustion like that, it totally kills your arms. Later that day, I was lying on my stomach doing stuff on the computer, and I couldn't even lift myself off the bed with my arms. Few things feel better than your muscles feel after you've worked them to exhaustion. It felt soo good to suck in some protein (in the form of a ton of tuna/salmon).
Of course, the bench press takes a little judgment. While I'm still pretty poor at benchpress, at least I'm at a point where I know when I can't push out another rep. Until you get that sense, you should always bench with a spotter (someone who stands behind and helps you if you get stuck mid-rep). Nothing is more embarassing than finding yourself unable to lift the bar and having to grunt for help (yes, that has happened to me once). If you don't have a spotter, you shouldn't try that final rep if you're not certain you can push it out. Fortunately, with benching to exhaustion, it's not a big deal, cuz you'll be able to do some more reps when you lower the weight.
If you don't have a lifting buddy, don't worry. Gym protocol is, people will give you a spot if you ask politely, even if they're strangers. Just make sure you return the favor when someone asks you for a spot. Spotting and being spotted is a great way to meet new people at the gym.
You can also experiment with other exercises to exhaustion. Just make sure you keep up good form throughout, so you don't hurt yourself. If you could figure out a way to work every muscle in your body to exhaustion, you'd collapse and be barely able to walk but you'd be in pure heaven from feeling so good all over.
RELATED ARTICLES
Running On The Treadmill
Getting Motivated To Go Lift Weights
Why The Gym Is Good Even If You Do Manual Labor
Training Self-Discipline
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