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2003/11/11, 12:31 AM
I max bench about barely 175. I currently am doing 4 sets of 4 on 150 lbs. But ive seen other people gain 10 pounds on their max bench within a month. I cant even do this in a couple of months. Is there any way i can make gains at a faster rate? What should i do for weight and reps, should i do a couple reps per set for a weight, work my way up another rep or two per set and then move the weight up, or should i stay where i am and work my way up to lots of reps ( like 8 or 9)and then move the weight up? Or is there another type of workout i should do? I've been at 170 forever. Help.
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2003/11/11, 11:40 AM
Ah yes the almighty bench press. First the bench press has long been one of those exercises in which most people have difficulty making progress. If you've seen other people make 10 lb gains in one month that is rare...very rare. Secondly there are many exercise routine which will improve your bench. Including but not limited to band training, board training, chains, and drop weights. Not to mention pyramid plans and always lifting heavy. I don't know how much access you have to these items but if you do have someone show you the proper way to use these. If you don't then just keep switching up your routine. A sample routine may be:
1 set 10 reps
2 set 8 reps
3 set 6 reps
4 set 4 reps
Remember to keep your form as near perfect as possible. You may also want to try begining chest day with incline or decline bench before flat bench and don't forget to throw in some dumbell work. Good luck
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2003/11/11, 01:04 PM
Check under the "powerlifting" thread - lots of tips and advice for increasing your bench.
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Michael
Trample the weak; hurdle the dead!
Chaos, Panic, Disorder.... Yes, my work here is done!
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2003/11/12, 05:35 PM
bowers is right for a multitude of reasons, in my opinion that sample workout he list hits all types of muscle fiber, also try creatine (good for strength bigtime)just drinks of water no matter what you do.
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