any of y'all into working out?

[TheSutterDynasty]

Originally Posted by blankall

Like others have said, it does not matter how much you bench.

However if you are going 4 sets of 10, that means you are not working yourself to failure for at least the first 3 sets.

Pick a weight that where you reps drop through the sets, because you can't do anymore. Something like 12-10-8-6 maybe. In each set, except for possibly the first which can be a warm up, you should be working yourself to failure. Obviously don't push through any rep if it feels unsafe or you are compromising form.

It takes a lot of experience to learn when you are getting good muscle fatigue, but not risking injury.

And don't worry about what anyone else lifts.

The 3 set rule is arbitrary. Research only shows that 2 sets is better than 1, and the last study I read (admittedly a while ago) showed no statistical difference between 2 and 3. Most of what we know about lifting is anecdotal.

[Pontine]

I barely bench just because I don't have a spotter. I typically use dumbbells for incline and flat, with volume, rather than lifting heavy.

I've read a lot about time under tension with lower weight but higher reps, and it's worked great for me.

[Fuzz]

Yup, I don't have a spotter so I usually just do 3 sets of 20 at a lower weight. I'm not going for bulk, just fitness/maintenance.

[steve9981]

nm

[Weitz]

Yah thats my goal. Be able to do my body weight. I weigh about 180.. Can dead lift 225 and squat 200, but can barely bench 135. I got some work to do on the bench!

[blankall]

Originally Posted by TheSutterDynasty

The 3 set rule is arbitrary. Research only shows that 2 sets is better than 1, and the last study I read (admittedly a while ago) showed no statistical difference between 2 and 3. Most of what we know about lifting is anecdotal.

That's fair enough. What works for each individual is different too. Studies do show that getting enough volume is important too. I suppose there could be ways to do that in two sets while lifting heavy enough.

[Sainters7]

So just under a month ago, I hurt (slightly sprained?) my right wrist/forearm while working on shoulders. I took it easy for awhile, plus bought a tensor bandage I sleep in and bought a rubber ball to squeeze to increase strength.

FF to now, I've been getting back to the gym and can almost bench exactly what I could before, almost pain-free (I feel just a slight pinch when the barbell reaches its full extension). However, when I turn my arms the other way, like in a bicep curl motion, I can't even do the combined both hands 25lbs bar without feeling sharp pains. Like I still can't do curls AT ALL, a whole month later, whereas I can pretty much do everything else at full weight. What gives??

Anyone had something like this before? I can touch anywhere on my wrist & forearm, and while there's slightly tender spots, there's no sharp pain so I know nothing is broken. I've recently added stretches to rehab my arm and increase flexibility/range of motion, I just can't believe how the pain hasn't dissipated at all when doing curls, considering how minor the injury seemed at the time and how long it's been.

[Kybosh]

You should see a physiotherapist. Coming from a rock climber who's had more than his fair share of issues from my fingers to elbows, you need to get on that fast before it gets worse. You can usually power through those sorts of injuries until eventually. . . you can't. The fix totally depends on what is wrong but I swear by this article (focused on elbows but I find it helps for a lot of the wrist/forearm/elbow region):

http://drjuliansaunders.com/dodgy-elbows/

Another good exercise is rolling up weights tied to a stick using your wrists/forearms but I wouldn't do any of these things until you figure out what the issue is.

[blankall]

Originally Posted by Weitz

Yah thats my goal. Be able to do my body weight. I weigh about 180.. Can dead lift 225 and squat 200, but can barely bench 135. I got some work to do on the bench!

I'd actually focus on your deadlift. Hitting a two times body weight deadlift is a good goal for beginners. Just be careful with technique. Any of the powerlifting lifts can lead to injuries pretty easily.