dont feel bad about it dude, i am a long distance runner but i cant bench shit
doesnt mean you shouldnt work on weight lifting though! keep working on it :)
as long as you're having a somewhat hard time with those weights don't need to use anything heavier
good luck pal
Yes you can do much more weight, but I'm glad you didn't lie about your stats like a lot of people do. Try doing a 5x5 or 3x5 program where you do 5 sets of 5 reps or 3 sets of 5 reps. The less reps you do and the more you increase the weight, the more you will get used to higher weight and since you are new you should be increasing your lift by 2.5 - 5 lbs each week. People like to follow bodybuilder rep ranges when progressive overload is the key for natural lifters
Just keep pushing yourself week by week, adding as much weight as you can (even is it's 2kg), and just keep grinding. I started not being able to lift shit and I'm at 110kg bench, 145kg squat and 160kg deadlift as a 170 midget, so you could lift a lot more and even in less time than I did.
Bench press: 170 kg
Deadlift: 220 kg
Squat: 200 kg
My stats > lifting for 10 years
I recently pulled a muscle in my back and cannot lift for a few weeks.
I don't give a shit about lifting heavy, no shame here.
Despite my weak numbers, if you look at me you will ask if I work out.
I weigh 153 lbs
Deadlift 200 lbs
Squat 140 lbs
Bench 110 lbs
Lifting 1.5 years
you can sefinitely lift more.
You should be able to bench more
Do something like 5x5 with 40kg, then next time 5x5 with 50, then 5x5 with 60 kg etc
are you new? if you are then your numbers should go up a lot once you get your form down
surprised your bench is nearly same as squat and deadlift, im assuming you dont work out your legs as much
personally my legs are better and my bench sucks
keep it up bro... just focus on gaining strength.. muscle will follow..
General rule of thumb, with a perfect form, can you push and maybe do 12 reps of each of those excercises? If yes the its time to increase weight, for maintaining a lean weight you should focus on higher reps, given your physical stats i am assuming you want to build on some mass, try the next day at the gym, if you can do 12ish reps on any of these workouts per set, till you have reached 80kg total, you can put upto 20% more weight and try to keep doing 12+ more reps, dont increase weight till you can master 12 reps on that weight. For 80kg + on DL and squats once you can do 5 rrps(assuming again that you are looking for mass) try increasing 10% weight everytime when you can comfortably do 5-6 reps and you feel you can do more. Once you reach 80kg on the bench though you need to be careful, so i would say do 5-10% increment, depending on the same principle.
:DD are you joking? first, you need to do those exercises correctly, then you can increase weights. According to your body, such weights are too high. My height is 188 cm, weight: ¬89 kg and I do these exercises with half of the weights than you.
on squats and benchpress u probably can do more for sure. But only 2 sets? 5 is the way to go and try 6-9 reps if u are using 40 kgs, why not. Dont be ashamed lifting little, also dont do deadlift, waste of time when u can be doing better exercises for muscles
Just increase weights slowly, you will become stronger and stronger... but first of all focus on technique
I am quite careful with squats and deadlifts because i value not getting hurt above looking cool.
These are all 1RM.
Everyone is different, when i started out i weighed like 65kg and i could rep 35kg on bench. Dedication, discipline and determination is the only thing that will allow you to succeed at the gym. This progression took 1,5 years for me but i probably wasted like 9 months on going to the gym without eating properly. It is an important factor, and so is sleep.
Don't put too much strain on your body, lifting weights is awfully overrated, you can build a really nice physic without lifting heavy.
Don't listen to those fat roïd junkies, they're addicts, gonna collapse from heart failure at 45.
If you are a noob at gym then dont focus on using as heavy plates as possible. Concentrate on correct technique first, then start adding weights. If you will add weight without correct technique two things can happen: injuries obviously, as well as you will not isolate then muscles that you want to use. Instead you will be using others to make up for incorrect technique.
keep going bro! I've been going at it in the gym for about a year now, its 100% worth it
Bro just add some weight, try do bech with 50 next and squat im sure ur legs can do more, legs are big muscle
if your goal is to increase those lifts, google '5x5 workout' tried and testing for decades.
also most people(especially natty) will need to be in a calorie surplus to get stronger.
if you just started this is fine. if you would be lifting for a year, you could increase i guess.
every time you reach the point when the last rep feels easy, you can add some weight.
also, I recommend 4 sets with 6-10 reps. I also recommend the first set being a warmup set with 20% of your 1RM
lmao, these numbers
how can someone be so weak....
Those are very weak numbers, like bottom 10 %. But dont worry you are a newbie, just keep on working and increase the load and/ or intensity a smidge each time. You will quickly improve. Compare to my 8-10 rep numbers: bench press 100kg, pull up with extra 30kg and leg press depends on the machine but around 240kg plus rack @ 180cm and 80kg.
Man, dont care about what other people think, how heavy weight other people lift..
I have the same problem, its a real struggle..
I started last december, very slowly because hard health issues before. I'm doing deadlift, squat and bench press for some months now, and they are pretty damn hard.
I cant physically lift heavy because blood pressure hits in, hands starts to shake and head starts spinning, I feel like I am about to die.
Right now, my stats: (3 sets 8 reps)
Squat: 40kg / 45kg
Deadlift: 50kg (its decent, I could go 60kg but only with 4 or 5 reps.
if you like how you look is okay, i need a lot of time till i can get proud of myself
That is not half bad. 10 reps with 40kg is decent.
Maximum is what is the "real test". What weight you can lift only once. I would say you can bench press about 60 or 65 kg once if you can do 10x40kg.
Just do not try maximums every time, maybe only once a month because they are really quite taxing.
I went from 5x30kg to 12x50kg in bench press in about 2 years. You will develop fast if you hit the gym consistently. I can bench press 80kg once which is around my body weight (I am 184cm for context).
high weight is not all, i just made +60 benchpress and o looking very good
when u want more, eat gopod before, rice or some noodles, then mmqake 2.5 kg more and make aboput 4-6 reps, about 5 times, then u will go stronger soon .
40 bench is pretty normal to start with as youngster.
Who cares what ur lifting, as long ur lifting and staying fit.
You gotta start somewhere. I started with normal dips and now i dip with 25kg plates and do chin ups with 20kg plates. Keep grinding.
90kg (around 15-20%bf)
And am still thinking am weak. But remember, PRs arent important unless you powerlifter or so.
Well, mate its deppened. You may have longer arms witch make your move longer - so harder to bench. Renember, wheneaver you are you still might be just better version of yourself, dont compare to others on gym. Hire some good trainer to dont make any health issue, learn technique he just show you how to make periodization with weight.
I can't go to the gym but I can do around 35 pushups and I weigh around 57 kg how much do you reckon I could bench?
You should bait more to increase stats.
didnt do much squats/benchpress to start recording but i do like doing deadlifting and my max is 170kg right now, started deadlifting about 4 months ago.
1- Stop comparing yourself to your friend.
2- Stop asking for advices about exercises on HLTV.org.
3 - Sleep and eat properly.
Compare yourself to who you were yesterday and keep improving.
Focus on learning proper technique, then try to build up strength with lower reps higher intensity.
Unless you want to build muscle instead of getting stronger ; then do more reps instead, since you are only listing the 3 main lifts from Powerlifting I assume you want strength though.
40kg bench that is unfortunate
i am 67kg 178cm tall btw and i bench more xd
numbers arent good but you can progress easily given your height, weight and sport history
Bench: 105 kg
Deadlift 150 kg
Squat 80 kg
Just stick to a plan. Keep increasing weights on the bar every workout (+2kg), it will catch up pretty quickly.
DJ, been going to gym once per month
Im 175cm and 75kg
I bench 70-80kg 8reps
110 deadlift 8reps
You can do more but u need to know the technique so u dont boreal your back and shit
imagine going to gym in 2020 LOOOOOOOOOOOOL
When you are at 12-15 reps on bp go up in weight dont be aftaid ask for a spotter
My best stats
Bp: 115kg 2x
Dl: 130kg 7x
Squat: 100kg 12reps
Im 173 cm 80 kg
nice for noob i guess, keep up
im 186cm, 83.5kg
Benchpress: 115kg (2reps)
Squat: 100kg (need to improve a lot)
Deadlift: 170kg (2times)
no such thing as should you be able to, that doesnt matter, you can lift what you want if you work at it, these things don't just come naturally
Me, 4years training, 25 years old, 80kg, 173cm
Bench: 110kg, 3 reps
Squat: 140kg, 8 reps
Deadlift: 160kg, 2 reps
I probably could do more in the squat and Deadlift, but I don't want to get hurt so I take it very slowly.
Bench: 310 (I have always struggled with bench and retracting my shoulder blades. My point being, I started out at 120LBS 5 years ago and could barely deadlift 225, squat 155 and bench 135. Research, persistence and NOT being afraid of lifting heavy weights gets you progress.
I had similar stats when I started working out. Same height, same body weight. As the other guy tell you: Just keep going, make sure you've got the right form, don't be scared to ask one of the guys down there to take a look at you, just to make sure you are doing it right, and maybe they can give you some tips too. When you feel comfortable you will be able to add extra weight and you will see the results with time. Just have some patience, and it will all come to you.
you should be 100% confident with your form before you add any big weight.
you should be able to benchpress a lot more? 40 kg......
what are you 15 years old??
0/8 fat weeb 165cm virgin
considering im 178 and weight 60-65ish and is able to deadlift 130kg without working out very much and being a nerd all my life u should be able to deadlift/squat more
Fake stats. No one can be so weak. 40kg benchpress, did that when I was 13.
Keep up the work bro! Compare your stats in 3 Month and tell uns how it went.