this post was submitted on 06 Mar 2024
17 points (94.7% liked)

Fitness

3989 readers
13 users here now

founded 1 year ago
MODERATORS
 

Hey, question about using a structured program like Starting Fitness or Bigger, Leaner, Stronger. I've been working out for just under 6 months now and have a pretty standard routine (I'll post it below for feedback), but I'm looking at all these programs and the upper routines always center around bench presses.

My problem is that I don't feel like I can do a bench press routine. Last time I tried (mid-February), I was able to do 2 sets of 10 @ 90, and only got to around 4 reps on the third set before failure.

Looking at the programs, and the progression plan for each of them, I don't see how any kind of progression like what is described there is viable for me. Should I just start doing one anyway, or should I at least try to do a full 3x10 @ 90 before starting?


I mentioned I would post what my current routine is, so here it is. All exercises are 3 sets of 10, with 1-2 minute rest between sets and 3-4 minutes rest between exercises. No warmups. Progression is a 4th set until failure, and once I can do 4 sets of 10 for two weeks, I up the weights one step (5lbs for free weights, the machines go up in either 5, 10, or 15lb increments)

Day 1 (Upper): Incline Dumbell Bench Press @ 50 (25lb each arm) Seated Cable Row @ 60 Chest Fly @ 75 Lat Pulldown @ 80 Concentration Curls @ 20 per arm Tricep extension @ 40

Day 2 (Lower): Leg Curl @ 50 Leg Extensions @ 50 Leg Press @ 240 Squats @ 115

2 days cardio, usually 30-60 minutes running or cycling outdoors (weather permitting) or using treadmill/stationary bike using HR targets on my watch. Sundays I hike 1-5 miles depending on where I decide to go that week.

you are viewing a single comment's thread
view the rest of the comments
[โ€“] nothead@lemmy.world 5 points 8 months ago (1 children)

I'll look into that link more and try this starting next week. Thanks!

[โ€“] zcd@lemmy.ca 2 points 8 months ago

I think for the average person 531 is pretty great, personally I went from 170lbs (looking kinda thin) to 205lbs (looking kinda beefy) and much much stronger. Also important no injuries at over 40 years old. If you need any help getting set up just let me know. You can also find 531 and other programs on Boostcamp or similar apps for your phone