Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 29 of 29
  1. #1
    Registered User centrevilleftbl's Avatar
    Join Date: May 2007
    Age: 22
    Stats: 6'3", 220 lbs
    Posts: 19
    BodyPoints: 535
    Rep Power: 0
    centrevilleftbl is not very helpful. (-500) centrevilleftbl is not very helpful. (-500) centrevilleftbl is not very helpful. (-500) centrevilleftbl is not very helpful. (-500)
    Visit centrevilleftbl's BodySpace
    centrevilleftbl is offline

    Best way to get bench max up

    Ive heard many rumors on the best way to get your bench max up, whats the best, i do 3 sets of 10 but ive heard 5 sets of 5 is better. Im not looking for tone, i just want my max to go up. Also, to progressively move ure max up is it smart to add around 5 pounds on per week? If you have a protein supplment when is it best to take it, something like muscle milk. Ive heard that its not smart to lift every day, is this strue, and if i feel like i might be able to do a 4th set will it hurt me to do a 4th?
    Reply With Quote

  2. #2
    Aaron watchandsee23's Avatar
    Join Date: Feb 2005
    Location: E-Town, SC
    Stats: 5'8", 165 lbs
    Posts: 3,479
    BodyPoints: 1173
    Rep Power: 1007
    watchandsee23 has a reputation beyond repute. Second best rank possible! (+100000) watchandsee23 has a reputation beyond repute. Second best rank possible! (+100000) watchandsee23 has a reputation beyond repute. Second best rank possible! (+100000) watchandsee23 has a reputation beyond repute. Second best rank possible! (+100000) watchandsee23 has a reputation beyond repute. Second best rank possible! (+100000) watchandsee23 has a reputation beyond repute. Second best rank possible! (+100000) watchandsee23 has a reputation beyond repute. Second best rank possible! (+100000) watchandsee23 has a reputation beyond repute. Second best rank possible! (+100000) watchandsee23 has a reputation beyond repute. Second best rank possible! (+100000) watchandsee23 has a reputation beyond repute. Second best rank possible! (+100000) watchandsee23 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit watchandsee23's BodySpace
    watchandsee23 is offline
    do 5x5 or 3x5. lower reps higher weight is the way to go.
    Reply With Quote

  3. #3
    Registered User SDOptimist's Avatar
    Join Date: Apr 2007
    Location: United States
    Posts: 5,196
    BodyPoints: 9905
    Rep Power: 3194
    SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000)
    Visit SDOptimist's BodySpace
    SDOptimist is offline
    Originally Posted by centrevilleftbl View Post
    Ive heard many rumors on the best way to get your bench max up, whats the best, i do 3 sets of 10 but ive heard 5 sets of 5 is better. Im not looking for tone, i just want my max to go up. Also, to progressively move ure max up is it smart to add around 5 pounds on per week? If you have a protein supplment when is it best to take it, something like muscle milk. Ive heard that its not smart to lift every day, is this strue, and if i feel like i might be able to do a 4th set will it hurt me to do a 4th?
    do higher weights lower reps. about 6 reps of a weight that you could only do 6 and wouldnt be able to go 7. thats a good way to increase your strength.

    ya you shouldnt lift every day. it can really screw up your muscles, break them down and make them weaker. you need rest, your body needs to rebuild. you dont build muscle in the weight room, you buid muscle while sleeping. so get atleast 8-9 hrs of sleep every night. and your body also needs calories, carbs, fats and protein to rebuild and get stronger.

    muscles milk is more of a casein protein, that you should take at night, right before bed. get Whey protein and take it before and after you workout. it is very key to get high amounts of carbs, fats and proteins ASAP after your workout.
    Reply With Quote

  4. #4
    Registered User HenryHill's Avatar
    Join Date: Nov 2006
    Age: 24
    Stats: 6'0", 217 lbs
    Posts: 897
    BodyPoints: 6177
    Rep Power: 65
    HenryHill has a brilliant future. Third best rank! (+40000) HenryHill has a brilliant future. Third best rank! (+40000) HenryHill has a brilliant future. Third best rank! (+40000) HenryHill has a brilliant future. Third best rank! (+40000) HenryHill has a brilliant future. Third best rank! (+40000) HenryHill has a brilliant future. Third best rank! (+40000) HenryHill has a brilliant future. Third best rank! (+40000) HenryHill has a brilliant future. Third best rank! (+40000) HenryHill has a brilliant future. Third best rank! (+40000) HenryHill has a brilliant future. Third best rank! (+40000) HenryHill has a brilliant future. Third best rank! (+40000)
    Visit HenryHill's BodySpace
    HenryHill is offline
    If you want your bench press to go up continually you must change your rep and set schemes at least every couple weeks. Alternate from 3x3 to 5x8 to 5x2 to 3x10 etc. There's no set workout that will work for everyone, but the best way to keep it going up is by shocking your body through different rep/set schemes.

    I also cannot stress the importance of your other lifts that you do AFTER your bench sets. So many guys do 3-5 sets of bench and immediately go to tricep pushdowns or skull crushers. You want to do more compound movements that work more muscles. Alternate incline and decline every workout after you do your regular bench. Switch from barbell and dumbells with these exercises too. Throw in some lat pulldowns or bent over rows and THEN a triceps isolation exercise to complete the upper body workout.
    Reply With Quote

  5. #5
    Registered User SDOptimist's Avatar
    Join Date: Apr 2007
    Location: United States
    Posts: 5,196
    BodyPoints: 9905
    Rep Power: 3194
    SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000) SDOptimist has reached the pinnacle! Best possible rank! (+1000000)
    Visit SDOptimist's BodySpace
    SDOptimist is offline
    Originally Posted by HenryHill View Post
    If you want your bench press to go up continually you must change your rep and set schemes at least every couple weeks. Alternate from 3x3 to 5x8 to 5x2 to 3x10 etc. There's no set workout that will work for everyone, but the best way to keep it going up is by shocking your body through different rep/set schemes.

    I also cannot stress the importance of your other lifts that you do AFTER your bench sets. So many guys do 3-5 sets of bench and immediately go to tricep pushdowns or skull crushers. You want to do more compound movements that work more muscles. Alternate incline and decline every workout after you do your regular bench. Switch from barbell and dumbells with these exercises too. Throw in some lat pulldowns or bent over rows and THEN a triceps isolation exercise to complete the upper body workout.
    ya just going to the gym, doing the bench then leaving wont do anything. you need balance, you need to workout your other muscles. ya i usually go bench, then incline then dumbell incline and then i workout the tri's.
    Reply With Quote

  6. #6
    Registered User RaferAlston26's Avatar
    Join Date: Apr 2007
    Location: Ontario, Canada
    Age: 26
    Stats: 5'6", 160 lbs
    Posts: 1,602
    BodyPoints: 13405
    Rep Power: 23
    RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000)
    Visit RaferAlston26's BodySpace
    RaferAlston26 is offline
    12 tips from Dave Tate to increase your bench: http://www.t-nation.com/findArticle....e=body_115b600

    There are programs that are specifically designed to increase your bench like MM2K and Boris Sheikos Benching Programs. MM2k promises 40lb increase in 6 weeks I believe. Most have had success with it.

    MM2K Bench Program: http://www.geocities.com/~slopitch/mm2k/

    Note that everything in your upper body should be worked for power assuming you don't use MM2K program. The bench press uses so much many muscles. Let's say you have weak traps. They have poor strength, etc etc. What you could do is do some exercises such as barbell shrug to increase the strength in the traps. Maybe your bench will go up 5-10lbs who knows. It's a compound exercise. Therefore a lot of muscles should be worked for strength.
    Reply With Quote

  7. #7
    Registered User SFT's Avatar
    Join Date: Apr 2005
    Location: New Hampshire
    Posts: 1,524
    Rep Power: 1410
    SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000)
    SFT is offline
    If you have been flat benching for a long time, it can be useful sometimes to step away from the flat bench and start using another variation for a certain period of time.

    Consider variations such as incline/decline, different grips, floor presses, etc. Going to closer grip for a while really helped me out quite a bit.

    Some dumbbell work after your main lift can be a good idea, maybe a few sets of incline/decline/floor press depending on what your main lift was, usually something different.

    Really use your accessory lifts to push your bench up. In my experience dips are amazing for overall development/strength of the muscles you need in pushing for bench.

    Heavy partials (rack lockouts) can be beneficial to being accustomed to heavier weights/tricep strength and definitely had some pretty decent results using them.
    Reply With Quote

  8. #8
    Shitin' and Miscin' teriyakisaki's Avatar
    Join Date: Dec 2004
    Posts: 6,000
    BodyPoints: 8223
    Rep Power: 1418
    teriyakisaki has reached the pinnacle! Best possible rank! (+1000000) teriyakisaki has reached the pinnacle! Best possible rank! (+1000000) teriyakisaki has reached the pinnacle! Best possible rank! (+1000000) teriyakisaki has reached the pinnacle! Best possible rank! (+1000000) teriyakisaki has reached the pinnacle! Best possible rank! (+1000000) teriyakisaki has reached the pinnacle! Best possible rank! (+1000000) teriyakisaki has reached the pinnacle! Best possible rank! (+1000000) teriyakisaki has reached the pinnacle! Best possible rank! (+1000000) teriyakisaki has reached the pinnacle! Best possible rank! (+1000000) teriyakisaki has reached the pinnacle! Best possible rank! (+1000000) teriyakisaki has reached the pinnacle! Best possible rank! (+1000000)
    Visit teriyakisaki's BodySpace
    teriyakisaki is offline
    in all reality, each person is different when it comes to exact numbers and getting the desired results. every person is built differently, and react as such aswell. your best bet to increasing your maxes without getting into specifics would be to make sure youre always changing up the workout. you always want to be changing the amt of reps, weight, motions (DB/BB/incl/flat/decl/grip) and even the intensity. in my honest opinion, your best bet is training to failure, in addition to what i mentioned before.
    Reply With Quote

  9. #9
    Registered User matt555's Avatar
    Join Date: Jun 2006
    Age: 31
    Stats: 5'9", 170 lbs
    Posts: 682
    BodyPoints: 4407
    Rep Power: 42
    matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000)
    Visit matt555's BodySpace
    matt555 is offline
    Strength training is totally different than bodybuilding. Bench often, bench many sets of heavy low reps (3 sets of 10 reps is bad for strength, 10 sets of 3 reps is better, but what's best depends on you), never go to failure (you'll make great progress never even benching close to failure), work on technique. Best benchers can bench up to 8 times a week, but that doesn't mean you should do that straight away. Start benching 2 times a week, throw in a third session after some time and stay away from doing too much assistance work. The best way to up your bench is by benching.
    I'm not overweight, I'm undertall
    Reply With Quote

  10. #10
    Endo-Meso 1.5 PowerBuilder08's Avatar
    Join Date: Nov 2006
    Location: United States
    Age: 30
    Stats: 5'11", 175 lbs
    Posts: 6,491
    BodyPoints: 23866
    Rep Power: 24419
    PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000)
    Visit PowerBuilder08's BodySpace
    PowerBuilder08 is offline
    ^^^Never go to failure
    11B

    I neg 5/day everyday

    Black Knight
    Reply With Quote

  11. #11
    Yeaaaaaaa Buddy! TC123's Avatar
    Join Date: May 2005
    Location: USA
    Posts: 540
    Rep Power: 69
    TC123 has a brilliant future. Third best rank! (+40000) TC123 has a brilliant future. Third best rank! (+40000) TC123 has a brilliant future. Third best rank! (+40000) TC123 has a brilliant future. Third best rank! (+40000) TC123 has a brilliant future. Third best rank! (+40000) TC123 has a brilliant future. Third best rank! (+40000) TC123 has a brilliant future. Third best rank! (+40000) TC123 has a brilliant future. Third best rank! (+40000) TC123 has a brilliant future. Third best rank! (+40000) TC123 has a brilliant future. Third best rank! (+40000) TC123 has a brilliant future. Third best rank! (+40000)
    TC123 is offline
    Bench more.
    If you even dream of beating me you'd better wake up and apologize. - Muhammed Ali
    Reply With Quote

  12. #12
    Registered User matt555's Avatar
    Join Date: Jun 2006
    Age: 31
    Stats: 5'9", 170 lbs
    Posts: 682
    BodyPoints: 4407
    Rep Power: 42
    matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000)
    Visit matt555's BodySpace
    matt555 is offline
    Originally Posted by acbrits08 View Post
    ^^^Never go to failure
    no need to be confused. going to failure is great for hypertrophy, but not for strength gains. gaining strength is about doing as much hard work as possible while staying as fresh as possible. that's why some of the guys out there can bench (raw) more than twice or three times or more their BW. check out the powerlifting section, it's all been said many times before.
    I'm not overweight, I'm undertall
    Reply With Quote

  13. #13
    Endo-Meso 1.5 PowerBuilder08's Avatar
    Join Date: Nov 2006
    Location: United States
    Age: 30
    Stats: 5'11", 175 lbs
    Posts: 6,491
    BodyPoints: 23866
    Rep Power: 24419
    PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000)
    Visit PowerBuilder08's BodySpace
    PowerBuilder08 is offline

    Thumbs up

    Originally Posted by matt555 View Post
    no need to be confused. going to failure is great for hypertrophy, but not for strength gains. gaining strength is about doing as much hard work as possible while staying as fresh as possible. that's why some of the guys out there can bench (raw) more than twice or three times or more their BW. check out the powerlifting section, it's all been said many times before.
    Good point...I guess I was thinking about this more in a sports sense, while you would want to get your strength up, you would also want to push yourself as hard as possible to get ready for the rigors of your sport...good point tho
    11B

    I neg 5/day everyday

    Black Knight
    Reply With Quote

  14. #14
    (φ⇒(ψ⇒φ)) CRyan64's Avatar
    Join Date: Nov 2006
    Stats: 6'0", 180 lbs
    Posts: 11,478
    BodyPoints: 17689
    Rep Power: 12778
    CRyan64 has reached the pinnacle! Best possible rank! (+1000000) CRyan64 has reached the pinnacle! Best possible rank! (+1000000) CRyan64 has reached the pinnacle! Best possible rank! (+1000000) CRyan64 has reached the pinnacle! Best possible rank! (+1000000) CRyan64 has reached the pinnacle! Best possible rank! (+1000000) CRyan64 has reached the pinnacle! Best possible rank! (+1000000) CRyan64 has reached the pinnacle! Best possible rank! (+1000000) CRyan64 has reached the pinnacle! Best possible rank! (+1000000) CRyan64 has reached the pinnacle! Best possible rank! (+1000000) CRyan64 has reached the pinnacle! Best possible rank! (+1000000) CRyan64 has reached the pinnacle! Best possible rank! (+1000000)
    Visit CRyan64's BodySpace
    CRyan64 is offline
    i dunno if you already have....but i haven't been working the targeted muscles to their max for a long time. Recently i've focused on targeting the shoulders/chest/tri (mind-muscle connection) while im benching and damn it def. helped bring my max up. i swear...i focus on flexing those muscle groups and it gives me that extra boost.
    *Misc Cologne Crew*
    *52 Books In 52 Weeks Crew*
    www.goodreads.com/review/list/24872747

    "Mathematical logic is like a microscope which is appropriate for observing the smallest differences of ideas, differences that are made imperceptible by the defects of ordinary language in the absence of some instrument that magnifies them." ― Mario Pieri
    Reply With Quote

  15. #15
    Registered User RaferAlston26's Avatar
    Join Date: Apr 2007
    Location: Ontario, Canada
    Age: 26
    Stats: 5'6", 160 lbs
    Posts: 1,602
    BodyPoints: 13405
    Rep Power: 23
    RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000)
    Visit RaferAlston26's BodySpace
    RaferAlston26 is offline
    Going to failure for hypertrophy isn't that great. HIT (high intesnity training by mike mertzer or whatever) has been beaten to death by science. Going to failure period, isn't that great.
    Reply With Quote

  16. #16
    Registered User matt555's Avatar
    Join Date: Jun 2006
    Age: 31
    Stats: 5'9", 170 lbs
    Posts: 682
    BodyPoints: 4407
    Rep Power: 42
    matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000) matt555 has much to be proud of. One of the best! (+20000)
    Visit matt555's BodySpace
    matt555 is offline
    Originally Posted by CRyan64 View Post
    i dunno if you already have....but i haven't been working the targeted muscles to their max for a long time. Recently i've focused on targeting the shoulders/chest/tri (mind-muscle connection) while im benching and damn it def. helped bring my max up. i swear...i focus on flexing those muscle groups and it gives me that extra boost.
    yes, targeting specific muscles that aid the press is one way to go. a great bench press is a fluid movement that involves pretty much all the muscles of your body (yes, even legs). you can increase the press by increasing strength of all the involved muscles. however, there is only one exercise that works all of the needed muscles in a perfect way (specific movement); the benchpress. there is a big difference between a powerlifting-style benchpress and bodybuilding style benchpress, though, and by just learning a proper technique (powerlifting) you'll make some progress. i made great progress with a very simple benching routine: i benched 3 times a week (mon, wed, fri), going heavy on monday (10 heavy sets of 3 reps, 5 minutes of rest between sets, usually around 80-90 % of my 3 rep max), light on wednesday (i experimented with explosive movements and all kinds of benchpress, really, i did a couple of easy sets of 3-5 reps , round 60 % ) and medium on friday (somewhere in between, no need to get to scientific). i didn't do any assistance work, i only did squats once or twice a week and i played hockey 2 times a week (so, some cardio, even). i benched around 2 times my BW (my bench was 137,5 kg and i weighed 70,5 kg) in a short period of time. every week i tried to bench a little more (1 kg per session) and when i got to a point where i wasn't sure if i can make the lift, i decreased the weight a lot and started from the beginning, so i was never even close to failure.

    of course, this is just one of the many approaches. i do, however, firmly believe that 90 % of programs out there try to be a bit too scientific (all the complex % calculations) without a real need. it all comes down to low reps (1-5, fewer-better), many sets, lots of rest between the sets (you need to be FRESH, take 10 minutes off if you need to) and a strong will. some of the routines i like:
    - smolov squat cycle (very brutal and not meant for beginners, primarily made for squatting, but the principles work for benchpress, too... extremely hard but i love it)
    -sheiko routines (beginner and advanced level, works beautifully if used properly)
    -korte's 3x3 program (includes squat and deadlift, but you can notice a pattern if you compare it to other great strength programs out there...very simple and very effective)

    i don't mean to say my approach was the best, maybe it won't work for you. it all comes down to finding out what does so experiment a bit.

    good luck!
    I'm not overweight, I'm undertall
    Reply With Quote

  17. #17
    Registered User SFT's Avatar
    Join Date: Apr 2005
    Location: New Hampshire
    Posts: 1,524
    Rep Power: 1410
    SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000) SFT has reached the pinnacle! Best possible rank! (+1000000)
    SFT is offline
    Originally Posted by RaferAlston26 View Post
    Going to failure for hypertrophy isn't that great. HIT (high intesnity training by mike mertzer or whatever) has been beaten to death by science. Going to failure period, isn't that great.
    Well isn't HIT a single set of all out failure?

    Going to failure is definitely a tool though, such as the way DeFranco uses it with his RE day. Probably not best to have the majority of sets to failure, but mixing it in can help at times.
    Reply With Quote

  18. #18
    Registered User RaferAlston26's Avatar
    Join Date: Apr 2007
    Location: Ontario, Canada
    Age: 26
    Stats: 5'6", 160 lbs
    Posts: 1,602
    BodyPoints: 13405
    Rep Power: 23
    RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000)
    Visit RaferAlston26's BodySpace
    RaferAlston26 is offline
    Originally Posted by SFT View Post
    Well isn't HIT a single set of all out failure?

    Going to failure is definitely a tool though, such as the way DeFranco uses it with his RE day. Probably not best to have the majority of sets to failure, but mixing it in can help at times.
    Touche. I guess failure is good for endurance (the point of rep work) but from studies of strength and hypertrophy, it doesn't seem to swing well.
    Reply With Quote

  19. #19
    Endo-Meso 1.5 PowerBuilder08's Avatar
    Join Date: Nov 2006
    Location: United States
    Age: 30
    Stats: 5'11", 175 lbs
    Posts: 6,491
    BodyPoints: 23866
    Rep Power: 24419
    PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000)
    Visit PowerBuilder08's BodySpace
    PowerBuilder08 is offline
    I guess I'll chime in my thoughts on going to failure, I didn't really put it down exactly yet.

    The main thing for me is that I don't go to failure every, single workout. Hell, I rarely go to failure any more. I have a goal that I want to get, and it's usually reachable or something I have to push a little hard to get. For us sports guys, however, I think going to failure every now and then is a good thing. While yes, it's true that it doesn't swing as well for strength, the main thing is the mental aspect of it. I think being able to mentally push yourself that hard, beyond what you normally do, is a huge thing for football. I think this mentality can also be taken into the weightroom, and every now and then getting yourself into that state of mind where you go above and beyond what you normally do is something that is needed.
    11B

    I neg 5/day everyday

    Black Knight
    Reply With Quote

  20. #20
    Registered User w1res5tle2r's Avatar
    Join Date: Apr 2007
    Location: Kansas City, Missouri, United States
    Age: 22
    Stats: 5'11", 150 lbs
    Posts: 77
    BodyPoints: 5756
    Rep Power: 8
    w1res5tle2r has a spectacular aura about. (+250) w1res5tle2r has a spectacular aura about. (+250) w1res5tle2r has a spectacular aura about. (+250) w1res5tle2r has a spectacular aura about. (+250) w1res5tle2r has a spectacular aura about. (+250)
    Visit w1res5tle2r's BodySpace
    w1res5tle2r is offline
    Originally Posted by centrevilleftbl View Post
    Ive heard many rumors on the best way to get your bench max up, whats the best, i do 3 sets of 10 but ive heard 5 sets of 5 is better. Im not looking for tone, i just want my max to go up. Also, to progressively move ure max up is it smart to add around 5 pounds on per week? If you have a protein supplment when is it best to take it, something like muscle milk. Ive heard that its not smart to lift every day, is this strue, and if i feel like i might be able to do a 4th set will it hurt me to do a 4th?

    well in march i had 150 then in april i had 175 then in may i had 195 and all i did we do 3x10 starting with about 2/3 of ur max then adding 5-10 lbs each rep, then the 2nd week raise the weight the same just start at thew weight u did the 2nd rep on the first week but this time do 3x5, then the 3rd week start with the 2nd rep weight of the 3nd week and do 3x3 ur last rep should be 10-15 lbs under ur max, then do 2-3 other chest workouts 3x10, like DB bench, declined DB bench and inclined DB bench, thats what i did and i raised mine almost 50 lbs. in 2 months
    Reply With Quote

  21. #21
    Registered User lancebriggs55's Avatar
    Join Date: Mar 2006
    Age: 34
    Posts: 131
    Rep Power: 0
    lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000)
    lancebriggs55 is offline
    wanna get ur bench max up?

    train with singles, reps of 3 or less. one rep would be the best.


    train the **** outta ur triceps, delts, lats and traps.


    assitance exercises that boost the bench

    close grip bench press
    incline close grip bench press
    weighted dips
    military press
    front raises
    cable rows
    barbell rows
    dumbell rows
    shrugs
    Reply With Quote

  22. #22
    Registered User lancebriggs55's Avatar
    Join Date: Mar 2006
    Age: 34
    Posts: 131
    Rep Power: 0
    lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000) lancebriggs55 is a complete loser! (-2000)
    lancebriggs55 is offline
    eat like a fricking horse

    lots of protein, good carbs and good fats.

    get in about 500-700 more calories a day than your normal diet.


    take an energy drink before u bench and a whey protein shake after.

    sleep 7-9 hours a night.
    Reply With Quote

  23. #23
    Registered User RaferAlston26's Avatar
    Join Date: Apr 2007
    Location: Ontario, Canada
    Age: 26
    Stats: 5'6", 160 lbs
    Posts: 1,602
    BodyPoints: 13405
    Rep Power: 23
    RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000) RaferAlston26 is a splendid one to behold. (+10000)
    Visit RaferAlston26's BodySpace
    RaferAlston26 is offline
    Originally Posted by acbrits08 View Post
    I guess I'll chime in my thoughts on going to failure, I didn't really put it down exactly yet.

    The main thing for me is that I don't go to failure every, single workout. Hell, I rarely go to failure any more. I have a goal that I want to get, and it's usually reachable or something I have to push a little hard to get. For us sports guys, however, I think going to failure every now and then is a good thing. While yes, it's true that it doesn't swing as well for strength, the main thing is the mental aspect of it. I think being able to mentally push yourself that hard, beyond what you normally do, is a huge thing for football. I think this mentality can also be taken into the weightroom, and every now and then getting yourself into that state of mind where you go above and beyond what you normally do is something that is needed.
    Makes sense kind of like a slap in the face to get you back on the mental train. I just read an article about a trainer making this guy do 50 sets for his shoulders for no reason but to get him to learn what it's all about.
    Reply With Quote

  24. #24
    my pic is very old Senor Awesome's Avatar
    Join Date: Mar 2007
    Location: United States
    Posts: 2,381
    BodyPoints: 26593
    Rep Power: 68
    Senor Awesome has a brilliant future. Third best rank! (+40000) Senor Awesome has a brilliant future. Third best rank! (+40000) Senor Awesome has a brilliant future. Third best rank! (+40000) Senor Awesome has a brilliant future. Third best rank! (+40000) Senor Awesome has a brilliant future. Third best rank! (+40000) Senor Awesome has a brilliant future. Third best rank! (+40000) Senor Awesome has a brilliant future. Third best rank! (+40000) Senor Awesome has a brilliant future. Third best rank! (+40000) Senor Awesome has a brilliant future. Third best rank! (+40000) Senor Awesome has a brilliant future. Third best rank! (+40000) Senor Awesome has a brilliant future. Third best rank! (+40000)
    Visit Senor Awesome's BodySpace
    Senor Awesome is offline
    5x5 and 3x3 go between those and add weight
    Reply With Quote

  25. #25
    Registered User centrevilleftbl's Avatar
    Join Date: May 2007
    Age: 22
    Stats: 6'3", 220 lbs
    Posts: 19
    BodyPoints: 535
    Rep Power: 0
    centrevilleftbl is not very helpful. (-500) centrevilleftbl is not very helpful. (-500) centrevilleftbl is not very helpful. (-500) centrevilleftbl is not very helpful. (-500)
    Visit centrevilleftbl's BodySpace
    centrevilleftbl is offline

    Best Legal supplement

    To all, whats the best legal supplement that will help get my bench and squat max up, im on a push pull percentage workout, 4 days a week
    Reply With Quote

  26. #26
    Endo-Meso 1.5 PowerBuilder08's Avatar
    Join Date: Nov 2006
    Location: United States
    Age: 30
    Stats: 5'11", 175 lbs
    Posts: 6,491
    BodyPoints: 23866
    Rep Power: 24419
    PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000) PowerBuilder08 has reached the pinnacle! Best possible rank! (+1000000)
    Visit PowerBuilder08's BodySpace
    PowerBuilder08 is offline
    Originally Posted by centrevilleftbl View Post
    To all, whats the best legal supplement that will help get my bench and squat max up, im on a push pull percentage workout, 4 days a week
    Food+Protein+Multi-vitamin+Fish Oil Capsules
    11B

    I neg 5/day everyday

    Black Knight
    Reply With Quote

  27. #27
    Registered User joshlavwaa14's Avatar
    Join Date: Aug 2007
    Location: New York, United States
    Age: 23
    Stats: 5'10", 190 lbs
    Posts: 156
    BodyPoints: 2286
    Rep Power: 9
    joshlavwaa14 is just really nice. (+1000) joshlavwaa14 is just really nice. (+1000) joshlavwaa14 is just really nice. (+1000) joshlavwaa14 is just really nice. (+1000) joshlavwaa14 is just really nice. (+1000) joshlavwaa14 is just really nice. (+1000) joshlavwaa14 is just really nice. (+1000) joshlavwaa14 is just really nice. (+1000)
    Visit joshlavwaa14's BodySpace
    joshlavwaa14 is offline
    Originally Posted by centrevilleftbl View Post
    To all, whats the best legal supplement that will help get my bench and squat max up, im on a push pull percentage workout, 4 days a week


    Creatine+Whey+post workout protein bar (I like snickers marathon-28g protein) protein in diet
    Bench-305x1
    Squat-505x1
    Deadlift-485x1
    Vertical-34"
    40 YD- 4.48 sec
    Reply With Quote

  28. #28
    Registered User devo09's Avatar
    Join Date: Jan 2007
    Age: 26
    Stats: 5'5", 205 lbs
    Posts: 5,157
    BodyPoints: 1802
    Rep Power: 4188
    devo09 has reached the pinnacle! Best possible rank! (+1000000) devo09 has reached the pinnacle! Best possible rank! (+1000000) devo09 has reached the pinnacle! Best possible rank! (+1000000) devo09 has reached the pinnacle! Best possible rank! (+1000000) devo09 has reached the pinnacle! Best possible rank! (+1000000) devo09 has reached the pinnacle! Best possible rank! (+1000000) devo09 has reached the pinnacle! Best possible rank! (+1000000) devo09 has reached the pinnacle! Best possible rank! (+1000000) devo09 has reached the pinnacle! Best possible rank! (+1000000) devo09 has reached the pinnacle! Best possible rank! (+1000000) devo09 has reached the pinnacle! Best possible rank! (+1000000)
    Visit devo09's BodySpace
    devo09 is offline
    IF you really want to increase your strength you need to do all your benching on a stability ball, it will activate all your stabilizer muscles, which is exactly what you need.
    Also to improve your overall strength you should look into doing your squats on a stability ball they will activate you deep stabilizer muscles and your strength will go through the roof.....







    jk dont do it
    Reply With Quote

  29. #29
    Registered User xKKx7's Avatar
    Join Date: Feb 2007
    Age: 23
    Stats: 6'1", 185 lbs
    Posts: 1,789
    BodyPoints: 12206
    Rep Power: 340
    xKKx7 has a reputation beyond repute. Second best rank possible! (+100000) xKKx7 has a reputation beyond repute. Second best rank possible! (+100000) xKKx7 has a reputation beyond repute. Second best rank possible! (+100000) xKKx7 has a reputation beyond repute. Second best rank possible! (+100000) xKKx7 has a reputation beyond repute. Second best rank possible! (+100000) xKKx7 has a reputation beyond repute. Second best rank possible! (+100000) xKKx7 has a reputation beyond repute. Second best rank possible! (+100000) xKKx7 has a reputation beyond repute. Second best rank possible! (+100000) xKKx7 has a reputation beyond repute. Second best rank possible! (+100000) xKKx7 has a reputation beyond repute. Second best rank possible! (+100000) xKKx7 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit xKKx7's BodySpace
    xKKx7 is offline
    Originally Posted by devo09 View Post
    IF you really want to increase your strength you need to do all your benching on a stability ball, it will activate all your stabilizer muscles, which is exactly what you need.
    Also to improve your overall strength you should look into doing your squats on a stability ball they will activate you deep stabilizer muscles and your strength will go through the roof.....







    jk dont do it
    actually doing dumbell press on balls does help with stabilizer muscle and core, but it won't bring his bench up too much.
    1 Corinthians 6:19-20

    19 Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies.
    Reply With Quote

Reply

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout