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max bench press

brian_diablo6 Posts: 3 Joined: 2009/03/16	2009/03/16, 06:27 PM I weigh 155 pounds im 16 and my max bench is 225. Any tips on how i can get it to be more. I work out my chest 2 - 3 times a week.
coolnatedawg Posts: 813 Joined: 2005/03/09	2009/03/16, 08:53 PM again? for real?
jbennett Posts: 1,558 Joined: 2001/02/28	2009/03/17, 11:29 AM ============ Quoting from brian_diablo6: I weigh 155 pounds im 16 and my max bench is 225. Any tips on how i can get it to be more. I work out my chest 2 - 3 times a week. ============= How much do you squat? How much do you deadlift? How much do you power clean? Etc, etc, etc. Don't be a one-dimensional lifter. If you're training chest 2-3 times a week you're neglecting other muscle groups. -------------- --JBennett "I've up-ed my intensity.... now up yours!" "Pain is only weakness leaving the body." "Never think of how weak you are; think of how strong you're going to be."
	2009/03/17, 02:36 PM #Train multiple lifts(squat, deadlift, standing press, weighted chins/dips, etc) #Use low reps(<5) #Work to increse reps, sets, or total volume per workout #Use some form of periodization #Focus on recovery(sleep, diet, supplementation, etc) 5/3/1 program for example focuses on Squat, Press, Deadlift, Bench. Starting Strength II 5x5 program will probably help you in the end. Squat and Deadlift workouts fuel your bench results with natural increases in hormone production(testosterone) If I could go back in time and talk to myself as a 16 year old....this would be it...squat and deadlift...even if it's next to nothing....I started benching 20 lb and if I was wiser I would have squatted and deadlifted that as well...
SLEvans3 Posts: 5 Joined: 2009/04/06	2009/04/07, 02:52 PM Are you doing specific training for athletics brian_diablo6?