View Full Version : Bench Press Max out
Hey guys are there any good ways to increase your
bench press ? I only do a chest workout once a week
but want to really jack up my bench press.
TufffGuY
03-01-07, 6:50 pm
bro i bench mon, wednesday, and friday 4-5 sets starting with 8 reps at 70% of max then next week 6 reps at 75%(do that for two weeks) then 4 sets of 5 reps at 80%(also 2 weeks) then 5 sets of 4 reps at 85% then the week following that we max out, my bench went up 25 pounds in 6 weeks also we did incline bench 3X8 or 3X6( the latter on the last few weeks) then lat fly or miltary press 3x8 then power cleans or hang cleans on wednesday 3x5 its a pretty good workout
brandona
03-01-07, 6:50 pm
http://www.animalpak.com/html/article_details.cfm?ID=9§ion=training
Check out this article by Vag and use the search there is a ton of stuff for you to read.
-B
Liftbig21
03-01-07, 8:59 pm
bro i bench mon, wednesday, and friday 4-5 sets starting with 8 reps at 70% of max then next week 6 reps at 75%(do that for two weeks) then 4 sets of 5 reps at 80%(also 2 weeks) then 5 sets of 4 reps at 85% then the week following that we max out, my bench went up 25 pounds in 6 weeks also we did incline bench 3X8 or 3X6( the latter on the last few weeks) then lat fly or miltary press 3x8 then power cleans or hang cleans on wednesday 3x5 its a pretty good workout
How on earth do you train chest 3 times a week in that short period of time?...when i hit chest i hit it hard and im sore all week long lol...either your a fast healer or your overtraining
darkside64
03-01-07, 9:13 pm
unless your a powerlifter dont worry about maxing out its ego driven and unproductive.
TufffGuY
03-01-07, 9:59 pm
unless your a powerlifter dont worry about maxing out its ego driven and unproductive.
i don' think its ego driven, i think building up ur strength will help building muslce i mean look at powerlifters and strongmen their huge, am ewith a lot of the top bodybuilders thier beast
focused
03-01-07, 10:57 pm
bro i bench mon, wednesday, and friday 4-5 sets starting with 8 reps at 70% of max then next week 6 reps at 75%(do that for two weeks) then 4 sets of 5 reps at 80%(also 2 weeks) then 5 sets of 4 reps at 85% then the week following that we max out, my bench went up 25 pounds in 6 weeks also we did incline bench 3X8 or 3X6( the latter on the last few weeks) then lat fly or miltary press 3x8 then power cleans or hang cleans on wednesday 3x5 its a pretty good workout
bro i hate to say this, but i think you're benching too much, esp since its M, W, F. you should give your chest, since its a major muscle at LEAST 48 hrs rest so you get the proper amount of rest so your body can repair the muscle you tear when you lift. i think soon you'll only notice a plateau and not getting big gains. but thats just my opinion.
I abandonded flat bench w/ a barbell for a while and just went real heavy w/ dumbbells... i saw a great increase in strength
LuvsThePain
03-01-07, 11:30 pm
Hey guys are there any good ways to increase your
bench press ? I only do a chest workout once a week
but want to really jack up my bench press.
Sounds like you're more into powerlifting, am I right? Try touching base with some of the professional powerlifters in here. I'm sure they'd have some excellent powerlifting tips for you.
LuvsThePain
03-01-07, 11:33 pm
bro i hate to say this, but i think you're benching too much, esp since its M, W, F. you should give your chest, since its a major muscle at LEAST 48 hrs rest so you get the proper amount of rest so your body can repair the muscle you tear when you lift. i think soon you'll only notice a plateau and not getting big gains. but thats just my opinion.
Not necessarily. Some people get overtrained easier than others. If this has been working for him I would encourage him to continue on with it. Each person is different. If gains do stop however, I would give the chest a little more rest.
focused
03-01-07, 11:38 pm
Not necessarily. Some people get overtrained easier than others. If this has been working for him I would encourage him to continue on with it. Each person is different. If gains do stop however, I would give the chest a little more rest.
yeah thats how i started, i noticed a 50+ lb gain on my bench, then i kept w/ it and my bench went nowhere, thats the only reason why i'm saying that, yeah it worked for a while, but i'm sure he'll hit a plateau soon
USMC_KILL
03-02-07, 3:58 am
I would check out the Bench Like An Animal routine in "training"....im on week 2.....looking forward to the results
It's very much possible not to overtrain even if you bench 4 or 5 times a week. However, that kind of benching is very much different from bodybuilding style benching. A friend of mine, a fantastic bencher, is benching at least 3 to 4 times a week. High intensity, usually high volume (at least for a couple of weeks), never ever to failure. Sometimes 10 sets of 3 reps, sometimes 5 sets of 5, ... He's 150 and can bench 400. No roids, only years of SMART training.
Also, upping your bench is not about training your chest. It's about practicing a lift, not training a body part. The idea isn't to isolate chest, so technique is totally different. I would highly advise you to try and follow a powerlifting style training for a couple of weeks and then go back to BB, as you will see amazing strength gains without any roids or stuff like that.
benching 2 times a week made me max out more than ppl who maxed more than me b4....