I've been lifting for almost a year now and have made good bench gains but I now seem to be stuck... my bench just doesn't seem to want to increase anymore and i have no idea why? For bench I usually do 3x3 sets about 60-70% of my 1RM but my 1RM just doesn't seem to want to increase... ANY suggestions on how to increase my 1RM in a rather short amount of time?
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08-05-2010, 12:49 PM #1
Fast Increase For 1RM Bench Press!
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08-05-2010, 01:16 PM #2
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29857
Someone posted this article along with a recommendation a few days ago. I thought it looked intriguing. http://www.wannabebig.com/training/p...bs-in-30-days/
As an aside, 3x3 at 60-70% of 1RM is really easy. Are you sure you're using the right weight?Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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08-05-2010, 02:49 PM #3
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08-05-2010, 02:55 PM #4
- Join Date: Jan 2005
- Location: California, United States
- Age: 41
- Posts: 3,022
- Rep Power: 2223
try pyramiding. 10,8,6,4,2. i added 60 pounds to my bench in 6 months.
your last set of 2 should be 80% of your 1rm. start around 135 and increase the weight 15-20 pounds per set. so ex:
10x135
8x155
6x175
4x195
2x215
try this for a little while. i also did a lot of military bb press to help shoulder strength.i hate to lose more than i love to win - #17
I grip the bar with no gloves because it gives me the feeling of gripping a nice hard cawk : .KraZed
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08-05-2010, 03:08 PM #5
- Join Date: Jul 2010
- Location: Russellville, Alabama, United States
- Age: 38
- Posts: 386
- Rep Power: 186
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08-05-2010, 04:53 PM #6
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08-05-2010, 07:37 PM #7
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08-05-2010, 08:18 PM #8
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08-06-2010, 03:33 PM #9
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08-06-2010, 04:40 PM #10
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08-06-2010, 04:58 PM #11
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08-06-2010, 05:03 PM #12
Incorporate Dumbell benching, standing overhead press, and dumbell flys (for stability (srs)) in your routine, for a few weeks, then take a week off. Re-test ur 1rm. Then hit it hard with a 5x5 or 5/3/1.
Wendler always said developing a strong heavy raw 1rm bench was a combination of your actual weight, lats, upper back, and shoulder stability.
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08-06-2010, 05:12 PM #13
The only way to actually do what you're asking is to fix bad form. That will give some folks that big jump fast. Other than that the answer is no. Sorry bud. What works is continually increasing the weight, and getting what you need outside the gym.
What you do outside the gym is just as important as your workouts.
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08-06-2010, 05:15 PM #14
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08-06-2010, 05:18 PM #15
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08-06-2010, 05:18 PM #16
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08-06-2010, 05:25 PM #17
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08-06-2010, 05:41 PM #18
OK, so you don't really know. Go test it?
Myself, I try to add the 2.5lb weights every time I flat bench. If I don't get my 5 reps then I keep the weight the same for the next week, but always strive to keep the weight progressing. Are you doing the same workouts over and over? It's nothing to be ashamed of, I did that for YEARS and never got anywhere.
Workout with someone so you can push yourself. If you don't have a partner, ask for a spot.
You need to provide yourself with adequate recovery and nutrition. Do the work in the gym and your flat bench weight will steadily increase.
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08-06-2010, 11:27 PM #19
Do 21's. FYI you will need a good spotter for this.
Start with your maximum bench weight and then bench it once or twice
Now drop 5 pounds and rep it out as many times as you can
Now drop another 5 pounds and rep it out
Do this until you hit 21 reps
Perform this twice a week imo, or once depending on your time schedule
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08-07-2010, 08:20 AM #20
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08-07-2010, 08:21 AM #21
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08-07-2010, 03:02 PM #22
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08-07-2010, 03:24 PM #23
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08-07-2010, 03:43 PM #24
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08-07-2010, 08:30 PM #25
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08-08-2010, 04:49 PM #26
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08-08-2010, 10:14 PM #27
From what you stated in your first post, your problem is not your assistance. Smolov jr. for bench is 3 weeks.
Bench
Mon - 6x6x70% of max
Wed - 7x5x75% of max
Fri - 8x4x80% of max
Sat - 10x3x85% of max
Week 2 add 10lbs to all days
Week 3 add 5lbs to all days.
Considering you are only at a 185lb bench. I would just do increases of 5lbs on week 2 and 3.
don't do any assistance and be sure to do some pulling.
*you should really probably just do a 5x5 or look up the texas method.Last edited by MotherSuperior; 08-08-2010 at 10:21 PM.
http://forum.bodybuilding.com/showthread.php?t=126921813
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08-08-2010, 10:54 PM #28
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08-09-2010, 08:58 AM #29
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08-09-2010, 09:18 AM #30
It is not easy at all. I think you will find some success if you give it a go.
Really take a close look at established programs though and do some reading. I wouldn't expect anyone to get stronger doing a 3x3 at 70% of max. Especially, once the newb gains start running out.
I know quite a few few highschool aged guys that are <200lb and putting up 300+. I also hope you are doing great lifts like deads, powercleans, squats, and press/push press.http://forum.bodybuilding.com/showthread.php?t=126921813
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