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  1. #1
    Registered User gurman13o's Avatar
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    Bench Press to gain Mass

    So my 1 rep max right now is 64kg

    I was thinking of doing 4 sets of this workout


    48kg 5reps
    52kg 4reps
    56kg 4reps
    61kg 3reps


    What do you think??

    Im trying to gain mass and overall strength
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  2. #2
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Generally, mass is built in the 8-12 rep range. 3-5 is generally used to build strength.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  3. #3
    Registered User JK29's Avatar
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    may help



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  4. #4
    Registered User gurman13o's Avatar
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    have to change my workout to this...


    48kg 6reps
    52kg 5reps
    55kg 4reps
    62kg 2reps


    Due to not having the necessary small weights..

    I am trying to get Stronger as well as get my chest looking "sexy"

    thats my goal.. i wanna lift more and look better.
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  5. #5
    Registered User JK29's Avatar
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    Originally Posted by gurman13o View Post
    have to change my workout to this...


    48kg 6reps
    52kg 5reps
    55kg 4reps
    62kg 2reps


    Due to not having the necessary small weights..

    I am trying to get Stronger as well as get my chest looking "sexy"

    thats my goal.. i wanna lift more and look better.
    Are you squatting, deadlifting, and military pressing?
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  6. #6
    Registered User gurman13o's Avatar
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    im benching. Also I want to know if to get "bigger" Body mass and strength should i increase my reps or weight according to my 1RM?
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  7. #7
    Registered User JK29's Avatar
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    Originally Posted by gurman13o View Post
    im benching. Also I want to know if to get "bigger" Body mass and strength should i increase my reps or weight according to my 1RM?
    You should get a gym membership and start squating, deadlifting, military pressing, and bench pressing. Just benching isn't going to cut it.
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  8. #8
    Registered User gurman13o's Avatar
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    Originally Posted by James Keeton View Post
    You should get a gym membership and start squating, deadlifting, military pressing, and bench pressing. Just benching isn't going to cut it.
    Okay i know that, but i just needed an answer to my workout schedule..

    Will that Sets/reps/weights make me stronger and my chest looking better/bigger?
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  9. #9
    Registered User ew1's Avatar
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    Originally Posted by James Keeton View Post
    You should get a gym membership and start squating, deadlifting, military pressing, and bench pressing. Just benching isn't going to cut it.
    Why squats and deadlifts? Are they for developing the chest?
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  10. #10
    Registered User Bright2131's Avatar
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    Originally Posted by ew1 View Post
    Why squats and deadlifts? Are they for developing the chest?
    they release testosterone and use the whole body. When you do these, your other lifts will increase with it. Not as much as that certain lift is, but the increased testosterone will help. and you will build MASS. squats and deads are the best!
    :+)
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  11. #11
    Registered User ew1's Avatar
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    Originally Posted by Bright2131 View Post
    they release testosterone and use the whole body. When you do these, your other lifts will increase with it. Not as much as that certain lift is, but the increased testosterone will help. and you will build MASS. squats and deads are the best!
    cool!
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