Group: Experienced Exercise

Experienced Exercise
Created: 2012/01/01, Members: 50, Messages: 19484

For intermediate and advanced individuals. Share and learn how to take your fitness to the next level!

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Bench Press

tupacshakuar
tupacshakuar
Posts: 1
Joined: 2003/03/20
United States
2003/03/23, 01:45 AM
Right now, i just recently started seriously working out and I need to bring my bench press max up before football season, right now im at 180 as my max. I have about a little less than 5 months, and im wodering if there is anything i can do to maximize my strength, and about what my max could be if i kept at it
Arnold
Arnold
Posts: 1,112
Joined: 2000/11/27
Canada
2003/03/23, 10:33 AM
welcome to ft tupacshakuar..

for any strength goals.. you'll have to concentrate on heavy training using progressive sets. That means reps of 12.. 8.. 6.. 4.. for each progressive set. Remember proper form is key. 50% of the formula is DIET. Be sure to consume enough calories and protein.

I recommend the mass diet here at ft as well as the gain muscle mass program or even the 12 week mass program assuming you are not a beginner.

Keep us posted .. good luck.


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.o0 Arnold 0o...o0 theaustrianoak@hotmail.com 0o.
jrdebas
jrdebas
Posts: 20
Joined: 2003/02/13
United States
2003/03/23, 06:56 PM
i have always been able to increase my bench by simply changing my workout a little. instead of bench press, try really focusing on dumbell incline, and dumbell bench presses. the reasoning is that is helps develops the supporting muscles and improves your technique and ultimately increasing your total chest strength...just make sure to use proper form and please use a spot, if you fail during this exercise, which you should if you want any gains, things can be ugly if you dont have a spot.

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JD