INCREASING bench press - will this work? what did you do

[bucketofsand]

So this program says you can increase max bench 25-50% in 9 weeks, requires you do do like 7-8 sets of benching?! Do you think it works? what have you done and worked? My bench progress lagging behind

Week 1
Monday ...........................Thursday
60% of max x 8 reps...............60% of max x 8 reps
75% of max x 6 reps...............75% of max x 6 reps
80% of max x 4 sets of 5 reps.....80% of max x 3 sets of 5 reps
75% of max x 5 reps...............75% of max x 5 reps
..................................75% of max x 5 reps

Week 2
Monday ...........................Thursday
60% of max x 8 reps ..............60% of max x 8 reps
75% of max x 6 reps ..............75% of max x 6 reps
80% of max x 5 reps ..............80% of max x 5 reps
85% of max x 3 sets of 4 reps.....85% of max x 2 sets of 4 reps
80% of max x max reps ............80% of max x max reps
..................................75% of max x max reps
Week 3
Monday............................Thursday
60% of max x8 reps ...............60% of max x 8 reps
75% of max x 6 reps ..............75% of max x 6 reps
80% of max x 5 reps ..............80% of max x 5 reps
85% of max x 3 sets of 4 reps.....85% of max x 2 sets of 4 reps
80% of max x max reps ............80% of max x max reps
..................................80% of max x max reps
Week 4
Monday ...........................Thursday
60% of max x 8 reps ..............60% of max x 8 reps
75% of max x 6 reps ..............75% of max x 6 reps
80% of max x 5 reps ..............80% of max x 5 reps
85% of max x 4 reps .............85% of max x 4 reps
90% of max x 2 sets of 3 reps.....90% of max x max reps
90% of max x max reps ............80% of max x max reps
..................................75% of max x max reps
Week 5
Monday ...........................Thursday
60% of max x 8 reps ...............60% of max x 8 reps
75% of max x 6 reps ...............75% of max x 6 reps
85% of max x 4 reps ...............85% of max x 4 reps
90% of max x 3 sets of 3 reps .....90% of max x 2 sets of 3 reps
80% of max x max reps .............80% of max x max reps
...................................80% of max x max reps
Week 6
Monday.............................Thursday
60% of max x 8 reps ...............60% of max x 8 reps
75% of max x 6 reps ...............75% of max x 6 reps
85% of max x 4 reps ...............85% of max x 4 reps
90% of max x 3 reps ...............90% of max x 2 sets of 3 reps
92% of max x max reps .............85% of max x max reps
85% of max x max reps .............80% of max x max reps
80% of max x max reps ..................................
Week 7
Monday.............................Thursday
60% of max x 8 reps ...............60% of max x 8 reps
75% of max x 6 reps ...............75% of max x 6 reps
85% of max x 4 reps ...............85% of max x 4 reps
90% of max x 3 reps ...............90% of max x 3 reps
95% of max x 2 sets of 3 reps .....92% of max x 2 reps
80% of max x max reps .............95% of max x 2 reps
...................................85% of max x max reps
Week 8
Monday.............................Thursday
60% of max x 8 reps ...............60% of max x 8 reps
75% of max x 6 reps ...............75% of max x 6 reps
85% of max x 4 reps ...............85% of max x 4 reps
90% of max x 3 reps ...............90% of max x 3 reps
92% of max x 2 reps ...............95% of max x 2 reps
95% of max x max ..................90% of max x max
85% of max x max .....................................

[BigStewTheJew]

What I do when I am plateauing badly on bench is give my TRICEPS alone a day, no chest. I hit them hard and heavy, helps A LOT

[bucketofsand]

Im currently hitting chest and tris twice a week now too! Getting strong tris defs is good for benching

What I do when I am plateauing badly on bench is give my TRICEPS alone a day, no chest. I hit them hard and heavy, helps A LOT

[BigStewTheJew]

Im currently hitting chest and tris twice a week now too! Getting strong tris defs is good for benching

I meant like I'd only do a day of ONLY tri, verry heavy when I plateu

[Unfocus]

What I do when I am plateauing badly on bench is give my TRICEPS alone a day, no chest. I hit them hard and heavy, helps A LOT

Should probably do some shoulders and triceps too.

[shaneaunt]

Eat more bench more, bench more

[BigStewTheJew]

Should probably do some shoulders and triceps too.

Naw I like the hard tri workout for it.

[Kilenz]

I started benching 3x a week.

[bucketofsand]

Do you guys think that 60% bench to start off is part of the work out ? or warming up ...cos i usually build up the warm up (eg. start with bar, then 15 kg etc)

[NeedMoreGAINS]

hey this is kind of like my high school weight training program for bench; i increased my 3 rep max by 20 but it could have been higher if the coach was consistent

[Unfocus]

Naw I like the hard tri workout for it.

You realize Bench press uses a lot of shoulders too right, yes I understand having strong triceps helps, but shoulders are the ones that help the most when you push from the bottom of your press, which normally is where most people get stuck on is the bottom, because people generally have weak shoulders.

[shaneaunt]

You realize Bench press uses a lot of shoulders too right, yes I understand having strong triceps helps, but shoulders are the ones that help the most when you push from the bottom of your press, which normally is where most people get stuck on is the bottom, because people generally have weak shoulders.

Benching is enough for shoulders

[bucketofsand]

any other thoughts? Is it too many sets, 8 sets ..

[Gary002]

I am a noob but my understanding is that if you want a bench more you really need to work on your upper back more, as for your form I can not say. I don't do shoulders on a chest day even tho bench will work your shoulders to a point. Shoulders I found are better on another day. Also my understanding on progress is that if you can't do e.g. 4 sets of 8 then drop back to 3 sets of 8 and so on, but again I am a noob at this and read alot and take all the information I can.

[bucketofsand]

Yeah i work on back and shoulders all on another day. When i hit chest i do it with tris only. But im just wondering if that this program has too many sets or not, and if anyone has done something similar to this

I am a noob but my understanding is that if you want a bench more you really need to work on your upper back more, as for your form I can not say. I don't do shoulders on a chest day even tho bench will work your shoulders to a point. Shoulders I found are better on another day. Also my understanding on progress is that if you can't do e.g. 4 sets of 8 then drop back to 3 sets of 8 and so on, but again I am a noob at this and read alot and take all the information I can.

[Acebren]

all those phucking numbers and **** in OPs post are useless, train hard as phuck and your bench will increase, no need for all this rocket science

[Gregthegiant]

Looks like it should be helpful in increasing your bench. It's kinda hard to go wrong as long as you are benching. Honestly I never spent time focusing on strength training for bench. I've always worked in the 8-12 rep range and my bench has gone up a ton.

[liljim001]

I've always worked in the 8-12 rep range and my bench has gone up a ton.

^^ This, people make it way more complicated then it needs to be.. Just do 3-4 sets 8-12 reps and you're done, that's what I've been doing and my bench is still going up quickly

[LlamaWithARifle]

Yes it could work, but chances are you don't need something like that just yet.

Double check you are eating enough

Double check your form, So You Think You Can Bench? Is a good video series for this.

If you are still having problems then look at your weakness and try to improve it.

If you are weak off the chest then work your shoulders, lats and chest. Bent over rows and dumbbell benching (with a FULL rom) will work brilliantly for this.

If you are weak at lockout then more tricep work would help, skull crushers, dumbbell extensions, cross body extensions should all work.

[BigStewTheJew]

Benching is enough for shoulders

.

mhm

[ZAK993]

learning how to use leg drive properly can help alot