WEEK TWENTY-TWO :: What Program Is Best For Increasing Your Bench Press?

[DLiNeMen]

I bench 2 times a week, on Thursday I do 4 sets of 1-5 and do tri's and shoulders
And on Saturday I do 3 sets of 8-12 and do bicep and back. I haven’t maxed out since February but it was 265 we test again in 2 weeks but I believe its 275-280 I also do lots of upper body pollys like taking 15-30 % of your max and benching it fast as possible……the faster you can get the bar up the more you’ll bench…I only weigh about 180 and bench as much as some one who weighs 260 would bench….just work hard and train right

[hepennypacker52]

To bad I missed it

Kc

lol...I should have just copied it .

[football101]

What!!!!!!!!!? I didn't win? How?

[dabigguy86]

I dont methodically plan my bench training! I just go hard as a f****** bomb, heavy as i can take! And always for six reps! No bitching, No whining! Str8 Bench.
In 6 months have increased my bench by 100 pounds! U can do what u want. But when it comes down to it, a BENCH OR DIE mentality gets it done.


Tip* If ur not in your right mind get your spotter to slap u in the face for a min! That will pull your head in, and get the adrenaline PUMPING!

[bobio257]

When I find myself in a plateau with the bench, I 've found the best way out relies on 3 important factors: frequency, progression/adaptation, and of course nutrition.

1. Frequency- With some of the more traditional workouts, people tend to do more sets, but less days per week. I disagree with this concept as far as building strength is concerned. If you try to teach yourself how to juggle once a week, you're not going to pick it up very fast, especially when you could be doing it daily. My recommendation is to do 1-2 work sets 5 times per week as part of a frequency plan. You want benching to become second nature to you. I know you're probably thinking only 2 sets is like doing nothing. Here's a little tidbit of information to possibly change your mind: A study was done at Montclair State University. Two groups were studied, one group did three sets of bench press, and the other did only one set. Both groups did their bench routine three times per week for 12 weeks. By the end of the 12 weeks, the one set group had the same increase in their one rep max as the multiple set group. Since doing one set three times per week is as good as doing with three sets, doing one set five times per week is even better.

2. Progression/adaptation- The best way to bench more weight is.... bench more weight. It's simple concept that is difficult to harnest. Here are two ways of progressing your bench:
1. 2.5 lb plates- Although tiny and often overlooked,
are probably the most important weights on the whole rack.
Here's a quote for you "45's show strength, 2.5's build it."
Every week or two, try slapping one of these little guys on
there. Your muscles will adapt to the weight, and strength is
built. It's not like it's a lot of weight to add on, either. If you
bench 135, and slap on a pair of 2.5's, that's a 4% increase.
I think you can handle it. I usually keep a log of how much
weight and how many reps I do. The second I do one rep
more than I wanted to do. I add the 2.5's for my next set.

2. Trading weight and reps- In addition to adding 2.5's to your
weight, trade some of the reps you do with weight. For
instance, after doing bench at sets of 10 reps, add 10-15
pounds to the bar, and drop it to maybe 5 reps. Once you
run out of reps to trade for weight, jump back up to 10 or 12
reps, and you'll notice you can do a significant amount more.

3. Nutrition- This one is pretty self-explanatory: eat well. You're going to be benching 5 days per week, you'll need some foods for recovery. Increase the carbs, increase the protein and drink plenty of water. If you're looking for supplements for that, there's Whey Protein, some like creatine, and I've had some good experiences with ZMA as well. This site has a bunch of other really good supplements to help you out with breaking a plateau, but I'm poor and these methods have yet to fail me.

Use these three factors, and you should get out of your plateau real soon.

[sailor5lk]

ok a year ago i was maxing out at 180 with a weight of 160...over the last year i have increased my bench to 320 at the weight of 172 so obviously me just doing sets of bench with a wide grip of 5x3 (same with incline and declince bench) works. you guys should try that routine

[dagunna]

Push ups are actually better then bench press(I know it's hard to believe). A recent study has shown that push-ups activates your pecs,triceps and even your shoulders more then a bench press. That's why a guy that can do a lot of push ups can bench more thn a guy who just benchs and can't to push-ups. I have been doing push ups for years now, without doing any bench and the first time I did a bench press(a week ago) I ws benching 265 with ease. I only weigh 165 and benched 265x10(it's amazing I know). This fact and the study prove that, the old saying bench is better than push ups is false and an old wives tale, good luck and take what I said into account if you really want to get big and ripped.

[fetter2000]

f you are thinking about system programing with say c, then you are probably better off getting a "real" system either bare bones or virtualized.[/QUOTE]
What are the best supplements for recovery?f you are thinking about system programing with say c, then you are probably better off getting a "real" system either bare bones or virtualized.[/QUOTE]
What are the best supplements for recovery?

[atnikita]

come on, I believe you.

[comings]

he got caught even before the competition for this week ended.

[collin2]

The way I supp'd for sports so many years ago (no gramps)

[lostinthestreet]

What's always worked for me is just a slow, methodical approach to lifting where I can focus on the muscle groups I'm using all while focusing on form.

[UaPhckaHoryJit]

never work shoulders 2 days or less before a chest workout, they're auxillery muscles highly recruited in chest exercises

get 250+ grams of protein/day

aim for weight you can only do 5 - 8 reps til failure on

4 exercises, 4 sets, incline, decline, flat, fly (regular machine, or upward low pulley)

[eniko22]

Personally, i would say in the morning around , lets say 6:30 ish. Because:
A: Your testosterone levels are alot higher in the morning than in the after noon or night.
B: your more focused, relaxed because you've like slept for 6-8 hrs.

[eniko22]

Nashville Tennessee. And I am new to eBaum's world.

[eniko22]

Standing barbell curls would be my exercise of choice for biceps. Make sure you pay careful attention to correct standing barbell curling form, although I agree with Arnold that it's fine and good to *sometimes* swing the weight a little on the last

[eniko22]

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[justi123]

yea this is great

[Sammywin]

@mivi320

Thanks a lot !

[iFlow]

So far, this style has been the best to increase my Bench Max. Monday, hit chest and biceps hard. For bench, do 2x6 with max weight you can use for 2 sets of 6 reps. If you fail on set two, and you dont get reps, next week same weight. If you fail on first set, take off 5kg (11 lbs). If you succeed with both sets, next week 2,5kg(5,5lbs) heavier weights. After bench, do incline bench with dumbbels (4-5 sets of 12-15 reps) and for finishing chest, do flyes. 3 sets of 15 reps should be ok. So now lets skip the biceps (show muscle, were not interested of that now...) Triceps have been resting after chest day for 2 days now, so it's Thursday! (Of course remember to do legs..). This is the another day to increase your bench. First, do close grip bench. Maybe shoulder widht is ok, maybe a bit closer from that. Hit triceps hard now. Do 3 sets of 8 reps. After that do two other excersises to triceps. So in the basics it sound like this: Do bench 2x6, and hit triceps hard later that week. It works, so good luck!

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[porton]

Agree on right before lunch, but the morning is great to get it over with before

[porton]

So far, this style has been the best to increase my Bench Max. Monday, hit chest and biceps hard. For bench, do 2x6 with max weight you can use for 2 sets of 6 reps. If you fail on set two, and you dont get reps, next week same weight. If you fail on first set, take off 5kg (11 lbs). If you succeed wit

[porton]

I'm still in the energetic part of the day, lunch has filtered through my system, but I'm juuust starting to drag. Hitting the weights at this point, with a nice shot of caffeine or Met-Rx

[porton]

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