Im a teen, 5'11 and 150 lb. I started lifting this summer and have made improvements on my strength. However, I am currently stuck at bench 135lb. I have to struggle really hard to do a set of 5-6 at 135. I have heard that to improve strength, less is more. One must do at least 3 sets of 8 reps.
Can someone suggest something that I should do? Should I lower the weights and be able to do 8 reps of around 3 sets or should I force myself to do 1.5 sets of 4-6 reps.
Thx
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Thread: How to improve BENCH?
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10-31-2003, 04:21 PM #1Registered User
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How to improve BENCH?
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10-31-2003, 04:24 PM #2Train smarter not harder
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Re: How to improve BENCH?
Originally posted by whtx
Im a teen, 5'11 and 150 lb. I started lifting this summer and have made improvements on my strength. However, I am currently stuck at bench 135lb. I have to struggle really hard to do a set of 5-6 at 135. I have heard that to improve strength, less is more. One must do at least 3 sets of 8 reps.
Can someone suggest something that I should do? Should I lower the weights and be able to do 8 reps of around 3 sets or should I force myself to do 1.5 sets of 4-6 reps.
Thx
who says you have to do 3sets of 8. i say 2sets fo 4-6, then up the weight
also work with pause pressing (regular flat bench, pause at the bottom)
and what's your routine look like?
also strengthen chest, triceps and lats (lats on the horizontal plane)Booo
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10-31-2003, 04:42 PM #3Chemically Imbalanced
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post this in the powerlifting forum, pm deciever, or go to fortifiediron . com. you'll get more well-informed responses. good luck man.
"Oderint dum metuant." -Lucius Accius
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10-31-2003, 09:33 PM #4Registered User
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If you want to improve your overall strength, read this over. It might be of interest to you. Just one of many effective programs, but my bench along with other exercises went crazy when I started using max-ot.
http://www.allnaturalalternatives.co...ads/max-ot.zip"Franco is pretty smart, but Franco's a child, and when it comes to the day of the contest, I am his father. He comes to me for advices. So it's not that hard for me to give him the wrong advices." - Arnold Schwarzenegger - Pumping Iron
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11-01-2003, 04:22 AM #5Sleepy moderator
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look here for chest help...
http://forum.bodybuilding.com/showth...hreadid=179981
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11-01-2003, 03:15 PM #6Old School
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To have a big Bench you must have strong Shoulders, Triceps, Lats and Pecs.
Work on adding strength to the muscles above and the Bench will take care of itself.
Another thing, press with all you have. Push the bar away from you like it's on fire. Be explosive.
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11-01-2003, 03:20 PM #7Shutup and lift...bitches
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I guarantee his form has alot to do with it too, most newbies bench to there upper chest, dont stay tight, move their feet around. My bench platued a while back until I had a powerlifter show me how to get set.
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11-01-2003, 03:20 PM #8Registered User
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Big bump.Originally posted by AMG
To have a big Bench you must have strong Shoulders, Triceps, Lats and Pecs.
Work on adding strength to the muscles above and the Bench will take care of itself.
Another thing, press with all you have. Push the bar away from you like it's on fire. Be explosive.
Exercises like dips, close grip benchpresses, military presses, barbell rows, etc.. will all help toward increasing your benching strength.http://www.hardcorebodybuilding.net/hb-db/phpBB2/index.php - only place I post now!
www.fortifiediron.com
www.homefitness101.com
The original good guys....
bignbuff/sychokid/psupower/coneytt/LostProphet
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11-01-2003, 04:24 PM #9Member
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form and dont only bench
switch from db to bb alternate every other monthage 16
height 6' 6" @ 156 lbs
bench 210
dead 230
squat 260
total 700
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11-01-2003, 05:26 PM #10Registered User
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Also at 5'11" and 150lbs it wouldnt hurt to double your calorie intake. Pack the pounds on both your bars and body.
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