OK I've been lifting at school for weightlifting class since the beginning of the school year. I started at my first max at 125lbs.
Now my max is around 165-185lbs. I can definitely do 165 but I got around half way in 185. I want to increase my max the most by the beginning of next school year. What can I do? I plateaued and I cant increase my bench. What can I do about this? my friend started second semester with no background in weight lifting and he already beat my bench press. We weigh the same (210 lbs).
I am gonna have a lot of time during the summer so I want to increase my strength the most. I am seeking to get stronger overall but people always ask how much you bench. What exercise can I do at the gym? I currently do 10-8-6-4 with higher weight in each set. Thanks for helping!
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05-21-2009, 10:28 PM #1
- Join Date: May 2009
- Location: Fresno, California, United States
- Age: 32
- Posts: 737
- Rep Power: 264
How can I improve my bench press by the end of August?
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05-21-2009, 10:31 PM #2
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05-21-2009, 11:31 PM #3
- Join Date: Mar 2009
- Location: Fort Worth, Texas, United States
- Age: 41
- Posts: 2,122
- Rep Power: 1504
tell the meatheads that go around asking "how much u bench?" to stuff it.
If what you want is a higher 1rm, do lower volume and higher weight, more heavy singles, maybe a 5,4,3,2,1 scheme."What doesn't kill you makes you stronger" ...will probably be my last words
http://forum.bodybuilding.com/showthread.php?t=136720821
more misadventures in physical culture
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05-22-2009, 05:05 AM #4
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05-22-2009, 05:14 AM #5
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05-22-2009, 05:38 AM #6
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05-22-2009, 05:39 AM #7
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05-22-2009, 06:27 AM #8
What was your training strategy? linear progression? (add more every session; maxing out regularly?)
If you max out too often, you'll stall because your CNS overtrains.
For a few weeks, focus on 8-10s without failing yet adding sets and modestly increasing reps/set
Then go back to hitting maxes for a couple of weeks and then fall back again.
Eventually, everyone stalls on a linear progression program. The key is to "avoid sets to failure" for awhile.But those who fight for right must remember St. Augustine's sage words,
"right is right even if no one is doing it...and wrong is wrong even if every one is doing it!"
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Got Causality?
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God, Duty, Honour, Country
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05-22-2009, 07:50 AM #9
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05-22-2009, 08:14 AM #10
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