Good way to increase bench press?

[sacco1337]

I'm 18 and i've been lifting for a year and a bit now, but the last two months of december I couldn't go to the gym.

My max bench press now is 3x8 - 45kg which is 99lbs which doesn't seem that much..I'm only 167cm (5'4") and only weigh 60kg ( 132lbs ), I'd like to get up to around 70kg (154lbs) by the end of the year. Are there anyone my height around that weight? All of you guys are like 190cm.

I get around 2000kcal per day and 190g of protein with the diet my gym trainer gave me, but I don't know if this is enough to get up to my goal weight. (I can post complete diet and g's for all the foods if necessary)

What's a good way to increse my bench? Do I just add like 5kg per 2 weeks or month till I get to my goal weight?

[mikemoon29]

If strength is what you're looking for, you want a specialized program. I am like this too.

Go look up some good programs. I'll give you some links to get you started, but for most of these programs you need to know your one rep max in order to calculate the weights you'll be using. But here's the links:

3x10 program
http://www.muscleandstrength.com/wor...orkout-program
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Complicated but effective program. Doesn't really have a name, but I added 60lbs to my bench with this one in 6 weeks
http://www.bodybuildingworld.com/vol..._advanced.html
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Jim Wendler's 5/3/1 program
http://www.jimwendler.com/2011/09/531-for-a-beginner/

Hope it helps. Remember eat a lot and eat smart. If you feel like you've hurt yourself, go light on your next workout. Better to go light one workout than have to skip 5 workouts because you hurt yourself.

Good luck!

[Itaney]

Progressive overload, add 2.5% of the weight a week, and this would be your last set. Keep eating 2k calories+ brah.

[TheBear97]

Best thing to do if you want a bigger bench is to bench...

[musclehead09]

Bench with higher frequency (I bench 3x a week). In 12 weeks I will have gone from 220 to 250 when I max this week with a competition pause. I undulate my rep ranges (have 3 separate rep ranges I work with). I have had faster progress with this than anything else. But at your level you could get by with doing ICF 5x5.

[orion792]

progressive overload..simple.bench twice a week.you can bench tuesday 3x6 and then friday 5x8. that's the bench schedule on the program I'm running,I went from 6x71kg to 6x80kg in 6 weeks.
just add about 2-3% every week and keep building. while doing this perfect your form and your bench will go up.

[gobble]

Your calories in look pretty low for a 17 year old male, even with your height and weight that seems like you'd be in deficit. You don't need to up your protein. In fact you could cut your protein intake nearly in half without detrimental effects.

[Zaak84]

Height doesnt matter just eat above maintenance,train with heavy compounds and progress each week.
Ur eating too much protein btw

[marremony]

Smolov Jr. It puts 20lb. onto my 1RM every time I do it.

[musclehead09]

Marrenony what's your bench

[sacco1337]

Your calories in look pretty low for a 17 year old male, even with your height and weight that seems like you'd be in deficit. You don't need to up your protein. In fact you could cut your protein intake nearly in half without detrimental effects.

How many do you think I need to be in a surplus?

[CWGame]

Get on a strength routine

Eat in a caloric surplus biggest thing to add weight to your bench is adding lean body mass

Frequency bench 2-4times a week

Accessory lifts to help out your week points

Work on form if your form is spot on you will be able to give it maximal effort as apposed to if your form was really shaky.

[SamsonLifts1]

There more ways to progressively overload then just adding weight

[Kichie]

When I first started I could barely bench 40-50kg. I just kept adding 2.5kg each week to the weight, or 5kg a fortnight and now I'm up to 110kg bench. Give that a ago and try eat a bit more. 190g protein is plenty but hows your carbs / fat intake?