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  1. #1
    March 2010 Member LiveStrongly's Avatar
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    Exclamation Fastest way to get 225lbs bench up!!!!! (REPS wise)

    i have until about feb 14th to get my 225lb bench reps up as high as i can. how would you guys recommend i do it?? It's for football. Im staying away from big leg days for now as im focusing on field work strictly now. should i continue with at least squats?? maybe practice more explosion on them for fast twitch muscle fibers?
    HALPPPP
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  2. #2
    Deeds, Not Words TallJJ's Avatar
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    cycle
    or
    get 500 grams/protein per day
    or
    bulk hard train hard

    more srs
    I would switch between high reps and lower weight & low reps and big weight. You shouldn't overtrain by only focusing on bench press, just keep working on your legs.
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  3. #3
    Registered User JohnMariettePT's Avatar
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    Originally Posted by LiveStrongly View Post
    i have until about feb 14th to get my 225lb bench reps up as high as i can. how would you guys recommend i do it?? It's for football. Im staying away from big leg days for now as im focusing on field work strictly now. should i continue with at least squats?? maybe practice more explosion on them for fast twitch muscle fibers?
    HALPPPP
    http://www.bing.com/search?q=joe+def...src=IE-Address

    And why stop lifting legs? Cut the volume would make sense since i assume you are practcing the 40 and other combine drills more often.
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  4. #4
    College Football Alum KGD54's Avatar
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    Chain bench, board bench, band bench. it will help develop your triceps while benching. No reason to cut out legs, still need to be equating, Especially if it is for college football! if you stop squating, once you start again you will hate life! Don't just work on the 225 rep test, do a 234-245lb rep max and a 275 rep max, it will make the 225 feel much lighter. I suggest high reps with chains, it will help you build fast!
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    Registered User SyrianGasol's Avatar
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    Try the Bill Starr program. It should do just that for you. Don't skip legs. Working out legs releases hormones which are essential.

    500g of protein a day is ridiculous. Eat a caloric surplus while reaching your protein and fat levels for the day.
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  6. #6
    Strength Coach jonmd123's Avatar
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    Originally Posted by LiveStrongly View Post
    i have until about feb 14th to get my 225lb bench reps up as high as i can. how would you guys recommend i do it?? It's for football. Im staying away from big leg days for now as im focusing on field work strictly now. should i continue with at least squats?? maybe practice more explosion on them for fast twitch muscle fibers?
    HALPPPP
    Whats your number right now?

    The 225 is considered an endurance test so if you're currently 10+ reps spend your time performing the reps as fast as possible. 3-4 weeks is not enough time to add an significant amount of strength. High reps, short rest periods, also I would incorporate some HIIT either after your workout or on off days.

    Probably want to take the week before the combine off, if anything spend some time on your 225 form. You should be able to find some good info on youtube on how to gain a few extra reps.
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  7. #7
    College Football IT LuckSide's Avatar
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    Hard work. Like the guy above me said a couple weeks isn't a lot of time to put significant reps on your 225 bench. Just work hard.
    College Football Training Log - http://forum.bodybuilding.com/showthread.php?t=152135513

    Maxs:
    Barbell Bench Press - 295 lbs
    Squat - 455 lbs
    Deadlift - 425 lbs
    Hang Clean - 270 lbs
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  8. #8
    Registered User treyes2's Avatar
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    Chain resistant benching while dramatically increase your rep count... I did 16 during our winter testing and that was a relatively low mark in our conditioning program
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  9. #9
    Registered User DCSpartan's Avatar
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    go back in time. 3 weeks isnt enough time to add much to your bench.
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