I’m 15 about 5’7 and 122 pounds. Its my second week of working out and i can only bench press the bar and 5 pounds on each side. What can I do to lift more?
Patience.
Can you do it 10 times? That’s your first goal. Do it with no weight on the bar if you have to. 10 reps is your first goal Weight lifting should be done every other day. 3-4 times a week. -Not every day on the same muscle groups.
After you can do a set of ten comfortable for a week, got to two sets of 10. The third week go to 3 sets of10. Then raise the weightt 5# a week.
At your age and size, if you get to 75 pounds, you’re doing fine. At 100 pounds you’re doing great. As you get older, this will go up dramatically, if you keep at it.
Always warm up & stretch before you lift
Good luck
Continue weight lifting. Push ups will also strengthen the muscles used to bench press.
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do more
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…and you’re 15? Uh, I think it’s too soon to be working on weights, unless you want to stay at that height, mini-me…
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Consistency, keep at it.
Create goals and stick to them.
Try to add weight as you go along.
Most importantly eat, if you don’t eat you won’t grow.
It’s not always about the amount of weight you lift. Practice form!
Also note, you are in your growing stages at 15 years old. Don’t listen to the stunt your growth BS. Your test levels are through the roof right now, grown ups take steroids to get your levels of testosterone. 15 is a good time to start, this is when you’ll really see growth and progress.
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Keep working out. Also, do less reps with more weight to increase strength and body mass. You need more than a couple weeks to start getting stronger. Right now you need to get in a cycle of working out, eating a lot of protein to build muscle, and rest to let the excersize and food do it’s job.
Never work out alone, either. A guy in my town died a couple years back when the bar got stuck on his chest…it crushed his neck as he struggled to get it off.
I would also reccomend doing push ups in addition to the weights.
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Keep at it.
Do as many as you can. The next day try to do one more than that.
When you get to 20 add more weight and start over.
Add in more exercises then after about two weeks switch them up and do different ones.
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Well you need to put as much weight on the bar as you can lift and to reps of 5 with the weight as many times as you can make sure you have a spot. do lots of push ups flat and on an incline. and jut lift weights every time you work out add a little more weight. when i was your age i was benching 180 now 5 years later I am doing 3 sets of 10 reps with 470 pounds. also get on vitamins and maybe a wheybolic protein shake.
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first wow thats weak but I hava good advice. Eat a lot of beans chicken
and other shit that has a lot of protein in it. 2nd hava a spotter who can help you. Just do as many reps as you can and than let him help do more. always squeeze the bar as much as you can. Whan you lift touch your chest with the bar. Do your reps in a slow up and down motion. stretch between sets, it will help blood flowing.
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Patience.
Can you do it 10 times? That’s your first goal. Do it with no weight on the bar if you have to. 10 reps is your first goal Weight lifting should be done every other day. 3-4 times a week. -Not every day on the same muscle groups.
After you can do a set of ten comfortable for a week, got to two sets of 10. The third week go to 3 sets of10. Then raise the weightt 5# a week.
At your age and size, if you get to 75 pounds, you’re doing fine. At 100 pounds you’re doing great. As you get older, this will go up dramatically, if you keep at it.
Always warm up & stretch before you lift
Good luck
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Keep working at it. Don’t work out too much because this will cause muscle fatigue and actually decrease your strength. Best thing to do if you want to learn to lift more is to bench press twice a weak with a day or two rest in between and work on getting more reps once you build up more reps increase your weight with lesser reps. Thus continuing this cycle and you will lift more with time. Time is the key, stick with it!!
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http://www.gain-weight-muscle-fast.com/
I have a background in military fitness and have been exercising for a long time. I hope you will consider my advice.
First off, you must understand every single body is different, like finger prints and feathers. So, please don’t compare yourself with others.
Second, don’t take this wrong, but you are only 15. I am not challenging your intelligence, but I have to make you aware of your physical immaturity. It’s not a slam; it’s reality. Along with "every body is differnt" you also must realize that men will continue to grow till about the age of 23 to 25, so don’t worry.. you still have time to get massive.
But, right now, as your bones are still growing and becoming dense and lengthening (it’s especially about your bones) it’s important NOT to stress them in the wrong way. It’s really good to be strong, but if you increase your muscle strength too much, it could affect your bone growth. Consider these things, please.
Now, with that said, you want to get stronger, right? Here are my suggestions. Avoid weights for a few more years. Wait till you are 18, 19 or 20 to really begin messing with weights. DON’T WORRY… you can still be very strong without the use of weights. Remember, it’s about the bones, okay?
Focus on calisthenics; things like pushups, pullups, chinups, dips, squats, calf raises and, and, AND STRETCHING. Stretching is one of the most important aspects as it allows your muscles to remain flexible, supple and "lengthen", which is very important when it comes to BONES. Remember, it’s about the bones.
If you want an example of what "body weight training" can really produce, there is a good example video on youtube. The vid is titled "Spartan 300 Workout & 300 Training DVD" the poster is WorldMartialArts and the guy in the video is Steve Maxwell, a dude in his 50s!! Very impressive what you can do with little or no weight training. Check it out.
One final note about your bench press: Either way, with weights or body-weight-only training, the one sure way to increase the amount you can "press" with your chest… is to increase the amount you can squat. Why? Because your legs are your foundation. Think of your self as a building (I know, how about a temple?!). When you construct a building, you start with the foundation. The deeper and stronger you build the foundation, the stronger and more massive you can erect the upper portion. So, if you want a stronger chest, start squatting a lot.
One more thing about bones… jump. Jumping increases the density of your bones. That’s right… just stand in place and jump. Do that for like 2 minutes a day, 5 times a week.
Good luck.
P.S. Make sure you check out the correct Spartan vid as some of the others show using weights.
Oh… and one more thing, about military special ops guys like SEALS and Special Forces… they mostly do calisthenics and NOT weight training!!! Practical muscle. Later!
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hit the bench 2-3 times a week with space in between to your body recover.
Use low reps to build. I would think a standard 5 sets with no more than 8 reps would be fine.
You should be benching to failure and it will get easier. Make sure to get a spotter.
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