Flat Bench Dumbells vs Flat Bench Straight Bar

[Alexander]

I'm having a difficult time increasing my weight and reps on my flat bench with dumbbells. Man, those bells are dumb! Sorry had to throw that in there. Anywho, I have no clue what my max would be on a flat bench with a straight bar but I can put up a pair of 60's 7 or 8 times on a good day. I do sets with 50's, 55's, and 60's. At the USPP test i benched 189 on that machine, but we all know machines don't count.

I like the fact that the dumbbells isolate each arm and work the stabilizer muscles but I've hit a plateau for about 2 months or more and can't increase my reps or weight.

I've heard doing 3 sets of as many push ups as you can do 3 times a week will increase your bench but i have yet to try it.

My basic question is, what is better, dumbbells or straight bar, and how to increase reps/weight? Thanks in advance.

-Al

[Rookie23]

The best in my opinion is the combination of both. The best way to build muscle is to shock the muscle a different way each time you workout so your muscles don't get used to the same method of working out the muscles. Change it up and get those extra two reps after you feel the burn eating your muscles away, that is when you build the muscle.

[Knute]

I agree with Rookie23, you need to change up your routine and incorporate both straight bar and d-bells. Also, consider adjusting all of your routine.

For instance, your shoulders and triceps are also involved in how much you can bench press. Go for compound movements like the military press for shoulders, and close grip bench presses for triceps to assist in increasing your bench.

You will also have to probably adjust what you eat to build more muscle too.

These are just a few suggestions and I am sure you will get a lot more.

Personally, when I am trying to shock my muscles (using chest for your benefit) I start out with incline bench presses, and sometimes will then move on to incline d-bell presses. Yes, you will lift less, but it saps the last bit of energy out of those upper pecs. I will also hit flat d-bells and might finish with weighted dips.

I always make sure my routines change according to how I feel my body is reacting.

You might want to find a message board geared for questions to "online personal trainers" for more ideas. Muscle and Fitness Magazine comes to mind. There are many others on the web. Just do a search. What works for one person might not work for the next, so find what best works for you. Your body will let you know.

Good luck.

[Alexander]

Thanks for the replies, guys. When I was in the academy we had a weight trainer/nutrionist talk to the recruits for a couple hours. The one thing that stuck with me you both contradicted, which is BE CONSISTENT. He said keep the same workout routine or you will lose what you've worked for.

But you know they say that if you ask 3 trainers how to increase your bench you will probably get 4 different answers, hehe.

I want to buy a dip aparatus and a pull up bar but my basement ceiling is way too low. Chair dips are practically worthless unless youre looking for tone. I've tried the shakes and meals, but I'm what is called a hard gainer.

There are some websites that sell a package for skinny guys like me, but you have to eat so much to make it work. I don't have the stomach for that let alone the time. If you do a search you can see what I'm talking about. Search for muscle gain tips. Sorry can't post the link here. Thanks for the replies.

Al

[Knute]

Alexander,

I was a certified personal trainer with ISSA before letting my certification run out. I was not a nutritionist, but what I can tell you is if you remain consistent with the same routine, reps, weights etc... your muscles will get used to your work out and you and your muscles won't be challenged. You need to change up your routine every couple to 3 months or so, depending on how your body reacts. You will find what works for you and what does not. You need to constantly give your muscles resistance to grow. If your muscles are used to the same weights, same exercises there is no resistance. When you are lifting you are tearing down the muscle NOT building it, it is at rest at night so-to-speak when your muscles grow.

As far as eating to gain weight (again, I am not an nutritionist) but the standard is to consume more protein via smaller meals, eating 5 to 6 small, easily digestible meals a day. Of course meal replacement drinks and protein powder shakes are there to help fill the gap and add some extra protein in there, but they should never be substituted for "real" food.

You will have to lift heavy weights, use compound movements, and take longer rest periods between sets. DON'T OVERTRAIN.. which is what a lot of people do when they are trying to increase their muscle mass or lift heavier weights, that is counter productive. Save the shaping movements for after you have attained some more muscle mass. Most folks I see in the gym are for example doing lat pulldowns and they have no mass to their back or width or strength for that matter, and they ask how do you make your back grow?? Barbell bentover rows, one arm d-bell rows, deadlifts, seated pulley rows etc... compound movements!

At any rate, you will find what works, but if you have the opportunity, purchase some books on working out at a book store. Since you are more focused on strength, look for books that describe those types of work outs. I specialized more on "body sculpting" not power lifting (which involves more "explosive" movements). If you are near a college, you might want to talk to the strength coach of your local football team if you can get an appointment.

Good luck to you.

[krellum]

I want to buy a dip aparatus and a pull up bar but my basement ceiling is way too low.

I have a pull-up bar with a dip/leg-raise aparatus built-in that is free standing. It fit in my basement (when I HAD basement) with a very low ceiling - about 6-feet high. I forget who makes it; it's yellow and also has handgrips for pushups near the bottom. It has a pretty wide grip for pull-ups, as well as narrow - you have to bend your knees a bit when doing them, but you'd have to do that with a low ceiling, anyway.

k

[universible]

I've had similar problems with the dip/pull up systems. I don't have room for one....my temporary work around for pull ups is a 6 ft ladder, a large weighted down metal shelf and a 1 inch dowel. :D I secured the dowel to the ladder and shelf and presto! Pull up bar...easy to take down, move around...also adds a bit more to hand and wrist strength because the bar does turn a bit.

For dips...well...haven't found a good workaround for that yet. I've tried the chairs method. It sucks. I usually end up using the computer desk chair and window sill...use the armrests of the chair, feet on the window sill...I get better range of motion, so it actually works the muscles.

I have a conditioning tape done by Karl Gotch (home movie, more like)...and he has this workout room built off his garage. His dip and pull up station was built out of galvanized pipe and fittings, and some pieces of 2x4...seemed to work great. I just haven't had the time to put one together in my garage.

Ted

[CaptRidley]

To increase your strenght with the dumbells, don't just use a flat bench, but incline and decline as well.

To figure out your max with the straight bar, warm up with 135lbs, and then throw a 25lbs plate on there, now you are up to 185lbs. Have a spotter. See how that feels, you could take off the 25lbs, and try a 35lbs plate next but that depends on you, and you will be at 205lbs then. Depending on how you feel at 185lbs try going up by 5lbs or 10lbs at a time.

Now just because you bench 200lbs does not mean that you can push up a 100 lbs dumbell in each hand either, do not try this at home, as you may need an emergency visit with your dentist if not a plastic surgeon.

I have bad shoulders so I can not go too heavy with the dumbells, and I usually stay within 30 - 50 lbs.

Also how do you lift, do you start lite and finish lite, if so try starting lite but finishing heavy. One of my friends is a fitness trainer and he is a freaking house. He told me about this muscle memory crap. I laughed at first as I'm used to that term and the miitary, but not lifting weights. I have been able to bench 225lbs fr a while but not as eay as it comes now. I used to start with 135lbs, go up to 185, 205 and then 225, and work my way back down to 135. Now I'll just do two sets with each weight but stop at 225lbs.

Out here!!!
Mike-D