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2003/11/28, 12:10 PM
i am 16 i weight 136 lbs i maxed out 105 lbs on 11/25/03. I want to be able to bench around 150 by 6/25/03. When i bench i bench every other day i do 6 sets of 10 with 80 lbs. If any one thinks they can help me put together a bench routine that will help me increase my bench and help me reach my goal.. Also i know a lot of people think that working out your tris help you 2 increase your bench i also workout my tris thye same day i bench if you need any more info jus pot i hope this helps you 2 help me thanks
-jim
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2003/11/28, 12:18 PM
So let me see if Iunderstand you...you bench and work tris every other day so like 3 times a week? If so STOP THAT! Work them once a week making that day a hard intense workout. And then you bench will go up! Instead of 6 sets of 10 do 3-4 sets iof 10-8-8-6 reps per set. Make sure your form is great and add weight slowly....hope this helps
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
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2003/11/28, 08:59 PM
one thing i have to ask is are u wanting to increase ur bench for YOURSELF........ or for bragging rights to say i bench press this much?.........next i would not work out 3 times a week on one body part thats way too much, if u over devolpe one body part it will make u look funny, bench just isnt abotu chest, ur lats, tris, lats, and traps help out too, even world class bench presses and poerlifts train the whole body not just what they are good at!.........perfect example.....the guys that work out in the weight rom that all they do is arms and chest that wear sweat pants................they usually have a paper thin back and ckicken legs, train ur whole body so ur in porportion,, most i train chest right now is one time a week.........try this see if u liek it........
bench press 4 sets
12, 12 , 10,8( next week do 12 10 10 8, next 10 10 8 8 ,then 10 8 8 6 , then 8 8 6 6 ) u get the picture
incline dumbell bench 4 sets
same reps as above
dumbell flys 3 sets
12 12 10
close grip bench 4 sets
10 10 8 8
lying dumbell extension( or skull crushers)4 sets
10 10 10 8
rope pulls downs 3 sets
15 15 12
try this for a while and see if ur bench goes up feel free to play with the reps a lil howeveri wouldn't go any lower than maybe 5 reps though just my opinion
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---andrew.......adversity causes some to break, but others to break records!
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2003/12/01, 03:56 PM
You should check out deepsquatter.com and do your research on periodization training (look under Stephan Korte). You CAN work on your bench every other day, but probably no more than 3 days per week. You should also do squats and deadlifts to help you develop other muscles not worked on when just doing bench. You'll have one day per week dedicated to speed. Also, you should incorporate some back exercises...these really help overcome plateaus.
Good luck!
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**_Robert_**
Pain is temporary; glory is forever!
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2004/01/28, 01:31 PM
I break my bench into two days a week and im benching well over my weight. Monday is heavy bench day, and Thursday is speed bench with accessories. If your doing it for powerlifting or strength training, invest in some boards or even better, a set of lifting chains.
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\"I get up in the morning around six to run for about an hour. Later in the day, I lift with a partner. Following my lifting sessions, I usually do speed and agility drills. Later, I drill all my holds and moves.\"
\'Isnt that lifestyle boring?\'
\"Yes, but the gold medal is very shiny.\"
Ichiguchi
Olympic Gold Medalist
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