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i use the power rack to do rack benches all the time.

step 1) set safeties to 2-6 inches off your chest
step 2) set bar on safeties
step 3) press
step 4) ????
step 5) profit

I've always loved training the big 3 and have dedicated most of my lifting time to improving those lifts, but I've never had the opportunity to perform them in a group setting, i.e: any type of...

does not compute. there's no way you can cg 205x4-6 and not even get 1 on flat. something is wrong somewhere

I just finished my last day of smolov jr for bench. I want to do two tests: 185 for as many as I can rep, and a max. I was thinking of resting a couple days, testing at 185, more rest, a day of...

Sorry, I'm always harsh whenever I post on this forum for some reason. Let me also point out I wasn't calling beginners idiots, I was simply stating that there are people unaware they are doing...

That's like saying instead of going to chemistry class, I'm going to mix a bunch of chemicals together and hope nothing goes wrong, just so I can say I learned on my own.

Why waste your time...

Beginners do not have the experience required to construct their own programs. They don't understand how the body reacts to stress, how food affects recovery and growth, and their technique on any...

I'm having trouble figurin out if the people saying not to arch are trolling or not. Either way, arching is in no way cheating. As long as your butt stays on the bench, you are fine.

This thread wreaks of bull****. Yes a week off will do you good. Your body will repair itself and you will come back stronger and bigger. No you will not get fat.

I wouldn't recommend 2000 calories to anybody that was trying to lose weight, let alone gain weight. I'm assuming you want to get bigger. Try 3500 calories. And starting strength is a solid...

Double your calories and do starting strength. A ****ty three day split with not enough calories to feed a teenage girl will not do you any good.

this thread should have ended after the first response

if you bench press twice a week your mother will die

why is your bench higher than your deadlift

first off, a hearty LOL to the people who are saying squatting 3 times a week is only for genetic freaks - learn2varyworkload guys

everybody tries to oversimplify the answer to the OP's question...

how do you see a contractile force

it's genetics

a year is a good time frame to add 60-80 pounds on your bench. 12 weeks is not. The program expects you to go from a 245 1RM to a 245 4RM in 4 weeks, which is pretty damn unrealistic

except the smaller muscles are being worked in the compound lifts. you don't need to devote an entire day to small muscles, incorporate them in to your other days. like flat bench and shoulders one...

also OP:

don't worry about needing to do both flat and incline, you can get great growth from one or the other as a beginner. however, if you were to split your chest day into two days, you could...