Quote:
Originally Posted by MotownJohnny
It's kinda embarrassing - in my group fitness I just can't keep up with the weights the other guys can lift - and I'm not talking young bucks in their prime, either, in fact, at 49, I'm the youngest guy in there of 6. We do strength training 2 days a week, and cardio the other. They are all pressing 70-100, I'm doing like 45-50, maybe 60 on a chest press. Lat pull downs - they do the same, 80-100, I can do 70 tops. Don't even get me going on bench press - I'm stuck at around 100 most days, I can go 120 on my best days for like 1 or 2 reps.
OK, it's more than embarrassing, it's downright awful. And, we always work in rotation with a partner, and it's fast, with like a 10 second transition, so it's a pain for both of us, I try to adjust back up to the weight my partner is using, but still ...
Sorry to any lurking women but ... I feel like such a girl! It sucks. After doing this for 2 years regularly, I should have a lot more muscle. Maybe I'm just weak and always will be.
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Some background about me: I'm studying to become a fitness trainer (NASM), having trained quite a few people in the past. Lifting is what I live for, and I have injured myself in the past (herniated disk L4/L5), so my approach pays a lot of attention to injury prevention.
Now, coming to your situation, PLEASE DON'T TRY TO COMPETE with those other guys. What will end up happening is you trying to push a few extra plates, losing your form (esp on the last few reps), and injuring yourself. This is also why I don't like Crossfit - bunch of meatheads competing with each other, trying to impress chicks. That is the FASTEST way to injure yourself, PERMANENTLY.
Instead, get a trainer, perfect your form (bcoz developing good form is one of the best ways to be able to lift heavier), develop a strong core (core strength is key to lifting heavy), and be consistent (train more than 2 days a week ... maybe 4-5, if possible). Keep at it. Over time, neuromuscular adaptation will ensure that you will be able to lift heavier. Do not sacrifice form for weight, though.
One note about core strength and supporting muscles: Any "compound lift" utilizes multiple muscle groups, so it is good to develop strength in those other muscles as well, not just your target muscles. For instance, the bench press targets your chest, but the supporting muscles (anterior or front deltoids/shoulders, triceps) need to be strong as well, otherwise they will act as bottlenecks preventing further progress, even though your chest may be capable of pushing more weight. So, a good exercise for shoulders might be an overhead press. A good one for triceps is any kind of extension. These isolation exercises (as opposed to compound exercises) target a single muscle, and increase "prime mover" strength.
Bottom line: To support your bench press, also develop your core (abs, lower/mid back muscles), and your supporting muscles: shoulders and triceps. Your lats (latissimus dorsi) also help with stability during a bench press, so having strong lats (lat pulldowns, rows) is also good.
What Webgoji said about fast-twitch/slow-twitch muscle fibers is true, but you may not be realizing your full potential because you are just going at it with heavy weights. Instead, slow and steady, good form, consistency ... go up as you feel you are ready for it.
Good luck ! Let me know if you have any questions whatsoever. I live for this !