How much do you need to bench to actually build a chest?
I remember being stoked when I finally hit 135, because someone had told me that's when you get a chest.
Well now I just hit a 245 bench, and I still don't have a developed chest.
I'm still at beginner numbers, so that might have something to do with it. But I'm curious.
Muscle strength and muscle size are not the same. Basically, to achieve bigger muscles (hypertrophy), do 10 reps in a row. If you want to increase strength, do 5 reps in a row.
I did not know this. I thought strength also equaled size. I might start making half of my PPL program for hypertrophy then.
The last two months my bench was
>Warmup
>3-5
>3-5
>3-5
>8+
That way I was lifting heavy, and also increasing one set for hypertrophy each time. I don't know if anyone else does that, or if that's just retarded and pointless.
you have to fully contract the pectoral muscles, you do this by bringing your arm across center with weight, this never happens with bench press, bench press with a bar is little more than an ego lift, with a DB you can get a full contraction, and with cables, flies are also bullshit, listen to our lord and savior Jeff Cavalier, or don't.
pec size and 1 rm bench is strongly correlated so its not like your chest isnt increasing bc your doing 5 reps. you probably just dont notice it and your bench still isnt that great. That being said 8+ will emphasize size more than low reps
I know my bench isn't great. I just want to know when it starts being a good bench where pecs become noticeable. Starting at the bar, I thought 135 was a great bench. Then I thought 225 was a great bench. So I don't actually know. For all I know I'll never have a good bench because it can always be better.
About three fiddy. Srs
Keep working at it. The guys that you see having developed muscles are either roiding or are approaching the 400 range. I didn’t have noticeable pec mass until I got to 7pl8. I know it’s hard to believe, but that’s the natty struggle.
Memes aside, this is real numbers.
You think developed pecs like these are in the 400 range?
It’s like no one reads anything before they start lifting anymore
Reads what?
315 for 10
larp
post body
when you can bench 225 for 10 reps there is simply no way your chest will be small. there's no way.
i put up 295 @ 170 lbs bw and my chest was decent but not anything special.
I can do 225 for 4-5 reps, definitely not 10 though.
315
x
10
DAMN Thor looking like THAT?!??
I can bench 225 for 18. 20 on my best day. I still don't have a big chest
He's had to slim down for a few roles
And after Ragnarok, he slimmed down here for Bad Time at the El Royale.
He had to get skinny for his role in ghostbusters as well.
Post body