How do I increase my max bench?!?!?!?!?!

**verticaljump1** · 08-23-2002, 09:44 PM

I'm sorry if this question has been asked 24652436 times. Here are my stats-14 years old, 110lbs., around 5% body fat, 12" arms, 27 1/2" waist, max squat-275lbs. for two reps, bench-137 for 8 reps, 45 for 50 reps, max curl-75. I want to increase my bench, because it is lagging behind. Can one of you guys please build me a good routine, I want to add about 60lbs., about how long will this take? I am thinking of taking Twinlab creatine fizz fuel with my routines. About how long will it take for me to get about 30lbs? I'm sorry if these questions have been asked over and over, and if they are dumb, but please help me out. Can you also explain this pause bench pressing method? I would also like to add some meat on my chest. Thanks for all of your help, and have a nice day!

If you want to contact me, AIM me at verticaljump1, and my email is verticaljump1@aol.com.

**verticaljump1** · 08-23-2002, 09:48 PM

sorry, I want to add more than 60lbs., I just want to keep on adding. Thanks for all of your future help! Thanks for reading and have a nice day! And, are my stats good for my size and age? And i'm 5'2".

**Blindfaith** · 08-23-2002, 10:05 PM

you are still a kid...u are very young, just keep at lifting and your bench will gain over time....dont be going too heavy just yet because your bones and legiments havent fully matured. And if you do try that than you can and will get injured...i gaurentee you that.

I could go into the sceintific mumbo jumbo but you probobly wouldnt understand....bottom line is dont be too impatient, just keep on hitting the weights and give yourself lots of rest and you will get stronger.

Good luck bro!

cheers

**verticaljump1** · 08-23-2002, 10:15 PM

I admit I am a little young, but I have some experience with weights, I lifted for 4 weeks at my school, and I have my own set. So, can u help me out?

**Blindfaith** · 08-23-2002, 10:41 PM

4 weeks??? thats hardly experience...ive been lifting for 10 years...and im still havent fully gained everything i want to accomplish! It takes time bro...**** doesnt happen overnight.

If you totally must learn about how to up your bench then checkout this article:

http://www.bodybuilding.com/fun/dennis23.htm

cheers

**verticaljump1** · 08-23-2002, 10:55 PM

more than that, I said I have my own set. I have been lifting for about 20 weeks now, but with standard barbell with weights, and dumbells. i'm not an idiot, no offense

**verticaljump1** · 08-23-2002, 10:57 PM

thanks for the help

**Blindfaith** · 08-23-2002, 11:00 PM

do this:

1) BB bench press
2) Incline Dumbell press
3) Dumbell press

do this twice a week

4x12,10,8,6 reps increasing the weight after every set. And increase whatever weight u do by five pounds per week.

Does this suffice?

**spl_373** · 08-24-2002, 12:23 AM

do dips if you dont already. If you don't....your bench should sky rocket right away if you start doing them.

**verticaljump1** · 08-24-2002, 09:24 AM

Thanks for the help, but what are dips?

**Blindfaith** · 08-24-2002, 12:30 PM

in the exercise section there is a sticky at the top of the page called comprehensive descriptions of exercises...you will find out how to do dips there.

cheers

**Izzy** · 08-24-2002, 04:13 PM

When I was in a bench press rut last year, one of my friends told me to try this: Do your 4 sets at 12,10,8,6 then do 5 sets of your 1 rep max. You dont have to complete every rep but get someone one to spot you, making sure you bring it up very slowly and at full intensity. I put 50lbs on my bench in two months doing that. Hope this helps.

**verticaljump1** · 08-24-2002, 07:52 PM

I want to thank all of you guys for your help, for I really appreciate it. Thanks and have a nice day!

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