T Nation

Bench Stalling and Trying to Maintain Weight

I was reading some ones thread regards their bench was stalling, one thing that was said by more than one person was that the person needed to gain more body weight.

With regards to this if you were stalling on the bench but you were training for a powerlifting competition where you had to make a certain weight and so couldn’t do the gain weight thing what would people recommend then ?

I am not actually trying to stay in a weight group or enter a powerlifting competition by the way I was just interested to hear peoples thoughts regarding this situation.

[quote]tredaway wrote:
I was reading some ones thread regards their bench was stalling, one thing that was said by more than one person was that the person needed to gain more body weight.

With regards to this if you were stalling on the bench but you were training for a powerlifting competition where you had to make a certain weight and so couldn’t do the gain weight thing what would people recommend then ?

I am not actually trying to stay in a weight group or enter a powerlifting competition by the way I was just interested to hear peoples thoughts regarding this situation.[/quote]

I believe that one should do and make the changes necessary to reach his strength goals. These limitations are self defeating and self sabotage. I encourage you to look deeper and see what your really want. Because you cannot have your cake and eat it too.

Thanks for the reply, I presume from your answer one would be better moving up in to the weight group above so that progress could be maintained leading to better all round development.

What I’m trying to say is that when one has a goal, you do what is necessary. I assume you set and achieve daily goals in life - personal and professional goals. It is no different for training.

When one puts unnecessary obstacles in their own path, it is a sign.

Thanks again for the reply I never looked at it that way but yes you are correct your advise is sound as always :slight_smile:

I will be the outlier voice but I have taken my bench max up while not gaining weight. As a rock climber strength to weight matters a lot. In the fall of 211 I weighed 155 lbs and my 2 rep max was 285. Using 5/3/1 since last August, My new 2 rep Max is 315, and I Weigh 151.

[quote]Ecchastang wrote:
I will be the outlier voice but I have taken my bench max up while not gaining weight. As a rock climber strength to weight matters a lot. In the fall of 211 I weighed 155 lbs and my 2 rep max was 285. Using 5/3/1 since last August, My new 2 rep Max is 315, and I Weigh 151.[/quote]

wow…great progress , how is your program set up ?

[quote]Ecchastang wrote:
I will be the outlier voice but I have taken my bench max up while not gaining weight. As a rock climber strength to weight matters a lot. In the fall of 211 I weighed 155 lbs and my 2 rep max was 285. Using 5/3/1 since last August, My new 2 rep Max is 315, and I Weigh 151.[/quote]

Dude, you should take up power lifting as a sport. With a 2RM of 315 and BW of 150, you are beating a lot of the British Power Lifting competitors at a BWs of 175.

[quote]daniel4738 wrote:

[quote]Ecchastang wrote:
I will be the outlier voice but I have taken my bench max up while not gaining weight. As a rock climber strength to weight matters a lot. In the fall of 211 I weighed 155 lbs and my 2 rep max was 285. Using 5/3/1 since last August, My new 2 rep Max is 315, and I Weigh 151.[/quote]

Dude, you should take up power lifting as a sport. With a 2RM of 315 and BW of 150, you are beating a lot of the British Power Lifting competitors at a BWs of 175. [/quote]

I started competing last spring here in CO with NASA and USAPL, but unfortunately due to a degenerative disease in my right hip, I am forced to do bench only. I can’t get low enough in the squat to do it properly and anything above 300 lb in deadlift starts to cause pain at night.

[quote]daniel4738 wrote:

[quote]Ecchastang wrote:
I will be the outlier voice but I have taken my bench max up while not gaining weight. As a rock climber strength to weight matters a lot. In the fall of 211 I weighed 155 lbs and my 2 rep max was 285. Using 5/3/1 since last August, My new 2 rep Max is 315, and I Weigh 151.[/quote]

Dude, you should take up power lifting as a sport. With a 2RM of 315 and BW of 150, you are beating a lot of the British Power Lifting competitors at a BWs of 175. [/quote]

Im 155lb and now feel very deflated. Fuck…

What’s a good total at 150lb these days in the UK? (Amature) i would like to do a raw meet one day.

[quote]Pete86 wrote:

[quote]daniel4738 wrote:

[quote]Ecchastang wrote:
I will be the outlier voice but I have taken my bench max up while not gaining weight. As a rock climber strength to weight matters a lot. In the fall of 211 I weighed 155 lbs and my 2 rep max was 285. Using 5/3/1 since last August, My new 2 rep Max is 315, and I Weigh 151.[/quote]

Dude, you should take up power lifting as a sport. With a 2RM of 315 and BW of 150, you are beating a lot of the British Power Lifting competitors at a BWs of 175. [/quote]

Im 155lb and now feel very deflated. Fuck…

What’s a good total at 150lb these days in the UK? (Amature) i would like to do a raw meet one day. [/quote]

A good total is whatever you work tirelessly for. Just do what you have to do to succeed and let the chips fall where they may.
Don’t get caught up in the numbers of others; get caught up in the process.

[quote]Pete86 wrote:

[quote]daniel4738 wrote:

[quote]Ecchastang wrote:
I will be the outlier voice but I have taken my bench max up while not gaining weight. As a rock climber strength to weight matters a lot. In the fall of 211 I weighed 155 lbs and my 2 rep max was 285. Using 5/3/1 since last August, My new 2 rep Max is 315, and I Weigh 151.[/quote]

Dude, you should take up power lifting as a sport. With a 2RM of 315 and BW of 150, you are beating a lot of the British Power Lifting competitors at a BWs of 175. [/quote]

Im 155lb and now feel very deflated. Fuck…

What’s a good total at 150lb these days in the UK? (Amature) i would like to do a raw meet one day. [/quote]

According to the ‘Great British Power lifting Federation’ the results for the ‘British Classic’ (http://www.gbpf.org.uk/docs/competition-results/2013/2013BritishClassic.pdf)

For body weights of 58-66kg, benches are in the range of 73-140kg (though averaging around 90).

I don’t know whether getting hung up on numbers is a positive or negative. Its all about getting the right motivation.

[quote]Jim Wendler wrote:

[quote]Pete86 wrote:

[quote]daniel4738 wrote:

[quote]Ecchastang wrote:
I will be the outlier voice but I have taken my bench max up while not gaining weight. As a rock climber strength to weight matters a lot. In the fall of 211 I weighed 155 lbs and my 2 rep max was 285. Using 5/3/1 since last August, My new 2 rep Max is 315, and I Weigh 151.[/quote]

Dude, you should take up power lifting as a sport. With a 2RM of 315 and BW of 150, you are beating a lot of the British Power Lifting competitors at a BWs of 175. [/quote]

Im 155lb and now feel very deflated. Fuck…

What’s a good total at 150lb these days in the UK? (Amature) i would like to do a raw meet one day. [/quote]

A good total is whatever you work tirelessly for. Just do what you have to do to succeed and let the chips fall where they may.
Don’t get caught up in the numbers of others; get caught up in the process. [/quote]

So True. Lifting is not even my main passion, rock climbing is. I would trade ability in bench press for more climbing ability anyday, but thats not how it works. Some people are just naturals. I didn’t consistenly lift from 1999-2011, but at any time I did start lifting, I would bench 275 within 3-4 weeks, and never weighed more than 160.

So are we really sayin that if your bench is stalling, the only way to get around it is to go up a weight class???

That sounds ridiculous, especially for a powerlifter who wishes to excel in his current weight class.

Is it any wonder powerlifting is generally perceived by the general population as a sport for fat guys who can’t be bothered to keep in shape.

[quote]Bingobob wrote:
So are we really sayin that if your bench is stalling, the only way to get around it is to go up a weight class???

That sounds ridiculous, especially for a powerlifter who wishes to excel in his current weight class.

Is it any wonder powerlifting is generally perceived by the general population as a sport for fat guys who can’t be bothered to keep in shape.

[/quote]

I said that you didn’t have to always gain weight to get stronger. I like competing in the 67.5kg category.

[quote]tredaway wrote:
I was reading some ones thread regards their bench was stalling, one thing that was said by more than one person was that the person needed to gain more body weight.

With regards to this if you were stalling on the bench but you were training for a powerlifting competition where you had to make a certain weight and so couldn’t do the gain weight thing what would people recommend then ?

I am not actually trying to stay in a weight group or enter a powerlifting competition by the way I was just interested to hear peoples thoughts regarding this situation.[/quote]

Gaining weight while training always raises my strength and it’s been tempting to just eat and grow to get new PRs but its not a long term solution unless you are lean enough to optimize your hormone levels already. If you start gaining at 15% bodyfat and gain 10 pounds and your bodyfat is 18% your lifts will go up, but each additional pound will be less valuable as your bodyfat rises. You can get stronger while losing weight down to an optimal fat%. For me, 14-16% bodyfat is optimal for strength gains. If I’m over 16ish%, I’m just as likely to get stronger by losing weight as gaining, and the higher the BF% goes, the less the effect of gaining weight. If I get down under 14% its hard to get stronger for more than a couple of months.

[quote]Bingobob wrote:
So are we really sayin that if your bench is stalling, the only way to get around it is to go up a weight class???

That sounds ridiculous, especially for a powerlifter who wishes to excel in his current weight class.

Is it any wonder powerlifting is generally perceived by the general population as a sport for fat guys who can’t be bothered to keep in shape.[/quote]

There is a difference between making relative strength gains and trying to gain strength while avoiding weight gain at all costs. If you could add 100 pounds to each of your lifts but had to gain 15 pounds of body weight to do so, would you do it? A lot of people would be afraid of the weight gain but those kinds of gains would certainly improve one’s strength-to-body weight ratio.

It just seems to take a certain number of calories to make strength gains, below which it’s very hard. It isn’t the bodyweight so much as hitting the calorie threshold. That’s why it’s important to:

  1. not get fat in the first place. If you don’t have to lose much fat, you can eat more calories,
  2. maintain some baseline level of work capacity so you can train with more volume,
  3. not eat too much shit.

If you are really fat and it bothers you (which it should,) then addressing that has to be your priority. If you want to build any kind of real strength, accept that there’s a calorie baseline that you’re going to have to exceed. If it pushes you above a certain weight class limit, so be it.

I’ll add that if you’re worrying about this for local meets, that’s ridiculous. Get strong. When you’re chasing records, that’s the time to think about weight class strategy.

[quote]Bingobob wrote:
Is it any wonder powerlifting is generally perceived by the general population as a sport for fat guys who can’t be bothered to keep in shape.
[/quote]

In my experience, powerlifting is generally perceived by the general public as olympic weightlifting or strongman. I have never met anyone who knew what powerlifting was if they weren’t actively involved in lifting.

When i compete i dont care what other people put up i go out on the platform against myself if i happen to lift more than someone else cool if not i dont care. But if you dont care about weight gain there are options to shed pounds fast example water cycling.