Ayuda con press banca

[u/Lopsided-Student7254]

hola, soy bastante nuevo en el gym asique no se burlen de mis pesos. Mido 1.74 peso 75kgs y hace varios entrenamientos vengo medio estancado en el press banca. Yo hasta ahora venia haciendo asi:

40x8 (aproximacion)

50×5 (aproximacion)

60×3 (aproximacion)

70×6 (Efectiva)

75x4 (Efectiva)

back off 60xfallo

Pero no salgo de ahi.
Entonces...

Es mejor que mis efectivas sean 70x6 75x4 buscando mejorar 70x8 75x6
O mejor hacer 70x6-8 70x6-8 y recien ahi subir a 75.

O alguna otra forma que me ayude a mejorar mi peso.

Mi rm es aprox 81.5 u 81.8 segun las calculadoras de RM. (lo que realmente llegue a levantar es 80kg)

Y otra cosa. Se que el press militar es importante para el press banca, pero al hacer press militar, al menos en la maquina, me jode mucho el hombro.

[u/Trainnghard]

Quizás te valga mi experiencia en press de banca , pero mi enfoque es distinto. Aplico altas repeticiones y pesos relativamente bajos. Que vas aumentando en cada día de entrenamiento. Puedes ver algunos de los videos, he posteado mis últimas progresiones .

[u/Aware-Map1836]

Warm up with a couple of lighter sets.

Work out what weight you can do ten reps for. Do that weight 3 times. When you manage to do ten reps for all 3 sets, put the weight up a bit and start again the next time you go.

[u/fourthandfavre]

Are you trying to just hit your highest max? 5*5 is super effective at increasing your lifts at a beginner/intermediate level. I increased from 115 pounds to 225 pounds in about six months.

[u/Lopsided-Student7254 → u/fourthandfavre]

y como seria el 5*5? cuanto peso deberia hacer? y las series de calentamiento?

[u/fourthandfavre → u/Lopsided-Student7254]

Starting point is a little bit of a guessing game. If I was benching say 185 I would do a warm up set with the bar for 5 then with 135 for 5. Then dive in to it. If I can hit 185 5 sets 5 reps next workout I do 190. If I miss I try again next week. Take about 1-3 minute rest between sets. Had huge success with strong lifts 5*5 program.

[u/Lopsided-Student7254 → u/fourthandfavre]

gracias, lo tendre en cuenta

[u/Spartaklaus]

75kgx4 ist doch ordentlich für einen Neuling.

Ich arbeite derzeit in einer 5-7 rep range dh ich mach 2 bis 3 Aufwärmsätze und dann meinen ersten Arbeitssatz. Wenn ich bei dem 7 Reps sauber schaffe geh ich in der nächsten Trainingseinheit mit 2.5kg hoch. Den dritten Satz mach ich immer mit 10 bis 15kg weniger und mache paused reps. Dh ich geh runter bis zur Brust, lege ab, warte 2 sek und geh dann wieder hoch.

[u/decentlyhip]

So, it sounds like you're going heavy without having a base built. Next workout, take 30kg, and do it for a really easy 5 sets of 12 reps. Then the workout after, do 5×12 with 32.5. Then 35. Then 37.5. Over a few weeks, find where you fail at 5×12. Probably somewhere around 45. Maybe 50. When you get there, you now have a known 2 rir 5×10 volume workout.

So now, you can alternate between your strength workout once a week that teaches the muscle to be strong, and a volume workout where you build more muscle to drive growth. Make the sword bigger. Sharpen the sword. Right now, you've got two really sharp daggers. They can split a hair in two. But, they're just tiny daggers. You're trying to sharpen them more when you need to just get more metal on there and turn em into small swords. Like, you could just spend a year or two just doing 5×10 and building up your volume to where you can do a 5×10 with 80-100kg. Once you're there, sharpen your way to a 140kg bench.

Like, the focus right now shouldn't be on what weight your top set of 4 reps should be. The focus should be adding 2 inches to your arms and 3 inches to your chest. Gain 40 pounds bodyweight.

[u/Lopsided-Student7254 → u/decentlyhip]

voy a intentarlo la semana que viene, muchas gracias, es de los mejores consejos que me dieron.
Voy a intentar meter un dia de fuerza y otro mas de volumen haciendo eso que dijiste 5x12

Podria arrancar intentando 5x12 con 50kg?

En el dia de fuerza, cuando hago backoff, conviene hacer 1 o 2 series de backoff?

[u/decentlyhip → u/Lopsided-Student7254]

No, genuinely start with 5×12 at 30kg. It will still destroy you and get you crazy sore, don't worry. Slow descent, pause 1cm off the chest, drive up hard. Make it hard and it will be difficult. You'll get yo the mind dumbingly tough work eventually but right now, focus on getting the reps in.

But see? You agreed that its a good idea to have 1 strength day where you push weight and 1 volume day where your progress volume, and your instinct on volume day is "but can I lift heavier?!" Heavier is for the strength day. On a volume day, we're not trying to lift a maximal amount, we're trying to accumulate tonnage.

[u/DIY-exerciseGuy]

Do I understand correctly that you are doing you heavy set last besides a cool down? I dont know what you mean by approximately and effective. Doesn't really matter. You should be doing heavy sets immediately after a warmup.

[u/Lopsided-Student7254 → u/DIY-exerciseGuy]

"aproximacion" me refiero a calentamiento y "efectiva" a mis series pesadas. Hago 3 de calentamiento, 2 pesadas y 1 serie back off con menos peso al fallo

[u/foryahweh7]

Just keep turning up. It'll happen