Maxing out question

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LOGan1314

Bluelighter
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Nov 27, 2011
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Almost every time i go into the gym, i see people who are a LOT less big, defined, and muscular than I putting up max weights on bench that i can't hit. For example, my max on bench is 315 one time, and just yesterday i saw a guy who is much shorter, fatter, and less muscular putting up 340. I am not trying to brag (in fact it's the opposite) but this is just how it is. Is it because I have long arms? Any tips on how to get a better max?
 
I wouldn't be 1RM'ing out on bench, at least not if you care about your shoulder health.
 
LOGan1314 said:
Almost every time i go into the gym, i see people who are a LOT less big, defined, and muscular than I putting up max weights on bench that i can't hit. For example, my max on bench is 315 one time, and just yesterday i saw a guy who is much shorter, fatter, and less muscular putting up 340. I am not trying to brag (in fact it's the opposite) but this is just how it is. Is it because I have long arms? Any tips on how to get a better max?
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Absolutely dumb to do that. Look at Ronnie Coleman, he would max out all the time and had some incredible fucking lifts but now he is on all sorts of pain medication and can't even maintain his physique anymore because he fucked up his joints.

Most faggots who do that shit in the gym use shit form anyways. Fuck em'. Much more impressive to bench 250 for rep after rep set after set than just benching 340 once.
 
max strength has a lot more to do with limb lengths, tendon insertions points and muscle fiber type than most would expect.

don't get discouraged by it, you can only judge progress against yourself.
 
If you want a high 1rm go to some powerlifting forums. Training for strength isn't the same as training for being muscular with a low bf (different training, different technique, different from, ..). The training techniques are different, especially if you want to optimize for one. And yes, body proportions matter a lot - short arms + barrel chest = great bench.

Also, some people just aren't born to lift really heavy (weak tendons, shitty joints, bad nervous system activation, ..).
 
crazycatman said:
If you want a high 1rm go to some powerlifting forums. Training for strength isn't the same as training for being muscular with a low bf (different training, different technique, different from, ..). The training techniques are different, especially if you want to optimize for one. And yes, body proportions matter a lot - short arms + barrel chest = great bench.

Also, some people just aren't born to lift really heavy (weak tendons, shitty joints, bad nervous system activation, ..).
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I was going to post the exact the same thing. beat me to the punch.
back in high school when we did strength and conditioning my coach had two separate "groups" if you will for lifting. one to increase our maxes (power lifting) and the other for size. of course I went to the powerlifting group. had some good 1rep maxes but I am definitely larger (partially due to my age now as well) than I ever was then. I was a little guy boasting large maxes, now I'm about 30-40lbsx heavier yet my lifts aren't up to that same level, but look a lot better.
 
Maxing out consists of building up, I myself am 5'6 170lbs and max at 245 and often get stared at in gym with looks of "How the Fu** does that little guy lift that much. Looking at me you'd never tell, but it takes building up to. Shorter body does consist of shorter arm span which leads to shorter length of rep, but doesn't necessarily mean that's cheating. It's simply as far as the arm can take up the weight with a full reach. These earlier posts are correct though, maxing out puts a lot of strain on every muscle being used, resulting in tearing and injury to those muscles. I'd recommend maxing out at max once every two weeks, just to see where you stand. Good luck, be safe and happy lifting!
 
>Shorter body does consist of shorter arm span which leads to shorter length of rep, but doesn't necessarily mean that's cheating.
Yeah I agree, the cheating part is bullshit. Kinda like you playing basketball against some really tall dude and saying he's cheating since he's tall. It's just the way your body is build.
Not everyones body is suited for everything. Cheating would be wearing a bench shirt under a t-shirt and claiming that it was a raw lift.
 
crazycatman said:
>Shorter body does consist of shorter arm span which leads to shorter length of rep, but doesn't necessarily mean that's cheating.
Yeah I agree, the cheating part is bullshit. Kinda like you playing basketball against some really tall dude and saying he's cheating since he's tall. It's just the way your body is build.
Not everyones body is suited for everything. Cheating would be wearing a bench shirt under a t-shirt and claiming that it was a raw lift.
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Exactly, like I said before, i'm 5'6 making my arm spand pretty short, but it all comes down to technique. After having my spotter help me with the bar off the bench, I slowly bring down the weight and bar, all the way to touch my chest, not bounce off my chest, but just enough to touch, then burst up until your arms cant reach anymore. Guarenteed you see way better results using this technique with lighter weight and more reps, then having to do half ass reps to where the bar doesnt even touch your chest nor reach the full length of your arm spand because the weight is too heavy.
 
Captain.Heroin said:
Just think about all the people who can't bench press their own weight, let alone 300+ lbs.
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Well, that makes me feel a little better :) Im 220 and can put up 315....But still that short, fat guy with NO muscle def. putting up like 350 I was just like wtf????

But thanks guys all of these answers were very helpful
 
Captain.Heroin said:
Just think about all the people who can't bench press their own weight, let alone 300+ lbs.
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^word.

If you really want to increase your 1RM, go heavier. If you are maxing 315, then throw on 335 and have your spotter help you as little as possible until you go to failure. This way you get used to feeling the heavier weight. However like some have said, this can be really hard on your body so be careful.
 
Besides doing a couple sets of bench press with a bar @ 225lb here and there, I don't see a reason to go beyond that weight or amount. I just see bench press with a bar as a nice counter to dumbbell bench presses and nothing more.
 
Captain.Heroin said:
Just think about all the people who can't bench press their own weight, let alone 300+ lbs.
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Most healthy young adult males should be able to bench their bw with a little training. Some will naturally have a much easier time than others, but I'd say it's possible for everyone.
Even 300 should be possible for most, especially if your fine with having a little higher bf while doing it.

I think that the 400/300/500 (or something near, maybe a little more on some and a little less on others) is possible for all healthy young adult males with enough training.
 
it depends what your trying to do, if your trying to bodybuild, go moderate weight for high reps. if you watch a pro like jay cutler do a chest workout he wont even do flat bench, it is useless if you are a fella trying to bodybuild. i havent done bench in 6 months and my shoulders have never felt better and my chest looks phenomenal. try hammer press, light weight, perfect form.
 
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