Whats a good amount to bench?

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I just got a bench press, and want to know what I should shoot for in the coming months? Im at 135 right now (5 times).

Also, I have trouble doing squats without that machine that stabilizes the bar. Any suggestions?
(stop being a girly man! Do it without ze machine! VYEAH!!)

okay okay, haha

You can make gains pretty easy when working with light weight. #185x5 should not be hard to build up to pretty quick.

My problem is form. I can do 230 on machine bench press in five sets of twelve reps, but as you said without the machine to stabilize I become off balance. I did manual for the first time in probably about two years last wednesday and did 185 four times without proper form. It sounds like you have the same problem. Once you get your form down, you could probably put on about thirty pounds easy (bench weight, that is). The point i'm trying to make is that strength ultimately determines how much you can bench, but it isn't everything. Maintaining proper form and a good mental attitude makes up for quite a bit too. Ultimately, having these will make you stronger too.

As for a good amount to bench, it's really up to you. Set a goal for yourself and once reached, raise it up again. It could be in increments of five, ten, or twenty pounds but setting goals keeps you motivated as with anything else. If you can get 135, shoot for 145 the next week. Bench every other day and always have a spotter, I can't stress this enough. Not only does it keep you safe, it helps your form and gains tremendously, especially if all you need is a little help (e.g. the two finger lift). Generally, bencing above your body weight is considered to be good, but don't fret if you can't do this right away. It takes time to get there.

Good luck!

my max in fall 2006 was 220lbs. it's gone down since then because i haven't worked my chest much but i was doing 150lbs for 4 sets of 10 over the winter. it's kind of depressing when you go down in strength, my last year of high school i was doing 180 for 8.

as for the squats, really work on form. if you have to start with almost no weight, do it. squats are the best workout for your legs for a bunch of different reasons.

cross train with varied types of push-ups, lunges, body weight squats and be sure to do back exercises. Measure your progress based on how you feel, not the numbers.

1.5 times body weight upwards is decent. 2 times body weight is good. 2.5 times is impressive and you could compete raw as a powerlifter. Well actually you could compete at 2 times BW.

And you can't really compare machine with free weight. Aside from the stability issue that 230 or whatever on the machine might not actually be 230. And the movement pattern is always going to be different to a real bench. It gives a rough indication but really that is all.

I'm sorry, I didnt mean machine. Its the guide, I don't know the name, that they have at the gyms for the squats. It's pretty useful. Its a tall grouping of bars that has little hooks for the weight.

I would do reps of 20 with small weights that way you build up strength and endurance.

Good luck arnold!!

Well what you have pictured is a power rack but that doesn't stablise anything. What would look similar but would stabilise the bar is the smith machine. That however would fix you into a movement pattern dictated by the bar gliding up and down the guide rails. Again it's not the same as doing a real squat and is more likely to cause shear stress on your knees. I hate the things personally.

when you're doing reps is the bar restricted to one range of motion (up and down) or can you move it around?

in other words, does it look like one of these:
http://www.buyfitnessonline.com/catalog ... ptions.jpg
http://www.donoliver.co.nz/images/TB-50 ... achine.jpg

or one of these:
http://www.robbinssports.com/sporting-g ... r_rack.jpg
http://www.samsfitness.com.au/images/pt_powerrack.jpg

Was benchpressing 110 (~245 lbs) kg at age 18. A good advice: Do NOT use a smith machine. If you do, then you won't train the muscles used for stabilizing the weight.

4 sets and 6 to 8 reps works for me.

Becareful not to get to take things to far. Things can get a bit twisted.

[youtube]http://www.youtube.com/watch?v=zawY6rIbJ4A&feature=related[/youtube]

IMO Arnold was one of the last aesthetically pleasing bodybuilders. sure he had small calves, but if you compare him to the winners nowadays, the new guys look bloated and not very nice.

Ah thanks, thats what its called. Really? I'll do it without it then.

it's good for targeting specific muscles if one of them is smaller or whatever, but it's not good for building real strength. the average person shouldn't use it unless they're injured and have to avoid a certain muscle for a while.