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Anyone know of any good benching programs?

C

cbritton

New member
I just started trying this program from bodybuilding.com, but a guy at the gym told me I should try something else probably. I have a one rep max right now of probably 205 at maximum 215 on flat bench. Anyways he said I should have a heavy bench and a light bench day. He told me for my heavy bench day on my flat bench I should do 5x5. Start with 130 he said and do five reps and increase the weight 10 lbs on each set then on my final set drop it back down to 150. He said I wanted to do a total of 10 heavy sets like 5 heavy sets on flat and 5 on incline. He said I should try to increase the starting weight five lbs each week so on my second week I would start at 135 then 145, 155, 165,155 does this seem like good advice to you guys? Heres the bench program that I was trying http://www.bodybuilding.com/fun/animalpak10.htm

I would very much aprreciate it if you guys could critique this guy's advice or even make your own suggestions. Is it good to do a light bench day the same week as a heavy bench?
 
cbritton said:
I just started trying this program from bodybuilding.com, but a guy at the gym told me I should try something else probably. I have a one rep max right now of probably 205 at maximum 215 on flat bench. Anyways he said I should have a heavy bench and a light bench day. He told me for my heavy bench day on my flat bench I should do 5x5. Start with 130 he said and do five reps and increase the weight 10 lbs on each set then on my final set drop it back down to 150. He said I wanted to do a total of 10 heavy sets like 5 heavy sets on flat and 5 on incline. He said I should try to increase the starting weight five lbs each week so on my second week I would start at 135 then 145, 155, 165,155 does this seem like good advice to you guys? Heres the bench program that I was trying http://www.bodybuilding.com/fun/animalpak10.htm

I would very much aprreciate it if you guys could critique this guy's advice or even make your own suggestions. Is it good to do a light bench day the same week as a heavy bench?
Click to expand...


if you're trying to increase your bench, i don't think bodybuilding.com is the place to look.
beast is right about metal militia having some good programs. also, here's one that i know a lot of people have had success with (the rick gaugler routine on the link i'm giving you)- its a good beginner or intermediate program and its in a dowloadable spreadsheet format.
http://www.weightliftingdiscussion.com/routines.html#Adaptation
 
The guy benching in the pic is not even touching his chest, lol. Read the links posted they point you in the right direction.
 
Sugarplum said:
if you're trying to increase your bench, i don't think bodybuilding.com is the place to look.
beast is right about metal militia having some good programs. also, here's one that i know a lot of people have had success with (the rick gaugler routine on the link i'm giving you)- its a good beginner or intermediate program and its in a dowloadable spreadsheet format.
http://www.weightliftingdiscussion.com/routines.html#Adaptation
Click to expand...
thank you everybody for the help. sugar plum what would be an ideal goal to set for a 3 rep max on those routines. i am not sure how much weight to go over. The only thing I dont like about a lot of those routines is thay will have board presses in there, and I am not too sure about doing those.
 
cbritton said:
thank you everybody for the help. sugar plum what would be an ideal goal to set for a 3 rep max on those routines. i am not sure how much weight to go over. The only thing I dont like about a lot of those routines is thay will have board presses in there, and I am not too sure about doing those.
Click to expand...

we can tell you how to do board presses very easily. i may have some pics of them but even if i don't you won't need any.
go get some wood- one 2 x 8 at home depot should do it and you can have them cut it for you right there. have them cut it into aprox 1 foot sections. you'll want a 1 thickness board, 2 thicknesses (take two sections and screw them together or use duct tape since it reduces splinters anyway), and 3. you can make a 4 thickness one too if you want, or use the 2 and 3 together for a 5, etc.
lay it on your chest, parallel to your body and bench, let the bar come down and rest on the boards, then push back up. you'll get quite a tricep workout. if you can, have one spotter for the bar and another one to hold the boards so they don't slide down into your chin, OR shove the boards under a sweatshirt to hold them in place. don't worry about how funny you look.
anyway, for a 3rm, i'd try slightly less than whatever your 1rm is now. try 200 or 205.
hope that helps, if not, ask away- we can all help you.
 
I get the most out of board presses when I lower the weight to let it sink a bit into the chest/belly before exploding it back up. Take in a deep breath through the mouth before lowering the weight, bring it down to the board at the angle you would typically do your bench press for full ROM, let the bar sink a little, then with the aid of the belly, press with as much explosive power to lockout position with each rep. Remember to hold your breath throughout the rep, any loss of air or grunt will most likely make you lose some steam. Board presses are primarily designed to strengthen weak points between the press off and transition phases before lockouts...hence the purpose behind having different number of boards (varying distances from chest/belly to lockout).
 
Royster said:
what are you some fat bodybuilder?

at 215 you dont need a benching program. You need to eat, lift and rest.
Click to expand...

anyone who benches needs a bench program
 
Training partner and I have been using WSB and are going to throw in some Metal Militia for a change-up. There is something we have done on DE Bench day that is one of my favorites: Incline Barbell Press 3R up to a 1RM then immediately afterward - drop down to ~65% and do 4S of 6R. Its a killer, but I really feel like gains have come from it. The percentage changes over 3 weeks...65%, 70%, 75% for the 4S of 6R.

I know its just one exercise, but just something I have felt benefit from. The MM bench program is def something to check out though!
 
Quadsweep's Sister said:
Training partner and I have been using WSB and are going to throw in some Metal Militia for a change-up. There is something we have done on DE Bench day that is one of my favorites: Incline Barbell Press 3R up to a 1RM then immediately afterward - drop down to ~65% and do 4S of 6R. Its a killer, but I really feel like gains have come from it. The percentage changes over 3 weeks...65%, 70%, 75% for the 4S of 6R.

I know its just one exercise, but just something I have felt benefit from. The MM bench program is def something to check out though!
Click to expand...

and and ME day you're doing another ME exercise?

so basically you're doing a ME exercise on ME day and another one on DE day where you add a pendulum wave afterwards, right?

-just trying to understand

isn't that insanely taxing for the cns and the body overall?
 
the koala said:
and and ME day you're doing another ME exercise?
so basically you're doing a ME exercise on ME day and another one on DE day where you add a pendulum wave afterwards, right?

-just trying to understand
isn't that insanely taxing for the cns and the body overall?
Click to expand...

The Incline Barbell Press exercise I described is done on ME day - sorry about the confusion. I was tired when I typed up that post. I should have just gone to bed! Thanks.
 
Sugarplum said:
anyone who benches needs a bench program
Click to expand...


oh yeah, benching 215 is so taxing that you have to put the squat and deadlift on hold, as other wise you will overtrain.

Yep boy, concentrate on benching, and like sugarplum says, on a bench routine, and then when you post a thread on how disproportionate you look, or how you rotator cuffs hurt, or how you simply dont seem to make anymore progress, or how frat boy laught at your squat poundage, then we will be able to laugh at you.
 
Royster said:
oh yeah, benching 215 is so taxing that you have to put the squat and deadlift on hold, as other wise you will overtrain.

Yep boy, concentrate on benching, and like sugarplum says, on a bench routine, and then when you post a thread on how disproportionate you look, or how you rotator cuffs hurt, or how you simply dont seem to make anymore progress, or how frat boy laught at your squat poundage, then we will be able to laugh at you.
Click to expand...

what kind of an idiotic post is this?
i've never EVER said to concentrate on benching. in fact, the opposite- squats and deads are very important, thats why i still do them even though my back prohibits me from progressing far with either.
it doesn't mean you shouldn't have a plan for all your lifts.
You, sir, just looked like a huge fool.
 
Royster said:
oh yeah, benching 215 is so taxing that you have to put the squat and deadlift on hold, as other wise you will overtrain.

Yep boy, concentrate on benching, and like sugarplum says, on a bench routine, and then when you post a thread on how disproportionate you look, or how you rotator cuffs hurt, or how you simply dont seem to make anymore progress, or how frat boy laught at your squat poundage, then we will be able to laugh at you.
Click to expand...

what are you talking about???? he asked for a bench program..whether you bench 135 or 735 and your inot powerlifting you need some sort of structure (program) if you want to increase that lift..

also i dont recall him saying that he never squats or pulls??? doesnt matter he asked for a bench program..stick with helping the thread or dont post at all...

and for your info benching 215 IS extremely tacing on your CNS if it is truly your 1RM!!!!! if you behc 500 215 will not tax your cns..so try to remember that weights are RELATIVE :rolleyes:
 
heres my bench routine and anyone who doubts it is drunk i have goen from 200 to 350 raw in 1 1/2 years and i weigh 170.

monday-bench warm up 8 reps, 5 reps, 1 rep wrk out- 3 sets 1 rep 3 sets 3 reps, then heavy speeds- do half your bench go down touch your chest pause then explode as fast as you can 3 sets 3 reps then do low rack lock outs in a squat rack i usually set the bar about 4 inches away from my chest then weighted abs 3 sets 40 reps

tues- shoulders- same wrk out as bench xcept the speeds and lock outs
back- lat pulls/v bar pull downs 3 sets of each 6 reps then pull overs 3 sets 4 reps then abs- hypers

thurs- triceps- ingrip same as the bench work out on this day you do light speeds 1/4 ur max 8 sets 3 w/ 30 sec of rest inbetween then high rack lock outs about 2-3 inches from lock out- abs 3 sets 40


good luck
 
Sugarplum said:
what kind of an idiotic post is this?
i've never EVER said to concentrate on benching. in fact, the opposite- squats and deads are very important, thats why i still do them even though my back prohibits me from progressing far with either.
it doesn't mean you shouldn't have a plan for all your lifts.
You, sir, just looked like a huge fool.
Click to expand...

well then dont make blank stupid statements.

I looked like a fool? why, because I responded to a blank statement? for fucks sake, whats wrong with you? Oh yeah, forgot the IQ in this forum is very low, because users like you bring it down.


wnt2bBeast, you guys seriously dont get my point. Of course you need a structured approach to benching, but specialising in it, like he intends, distracts you from the other lifts, which at 215 is not neccesary!!!!. Just look at the program he intends in doing. That tells me he wants to specialise. In fact, by what he has written, he is clueless about setting up routines.


This forum is funny, like stupid funny. Now I know why I was cautioned by not to post in this forum, its like bodybuilding.com!
 
Royster said:
well then dont make blank stupid statements.

I looked like a fool? why, because I responded to a blank statement? for fucks sake, whats wrong with you? Oh yeah, forgot the IQ in this forum is very low, because users like you bring it down.


wnt2bBeast, you guys seriously dont get my point. Of course you need a structured approach to benching, but specialising in it, like he intends, distracts you from the other lifts, which at 215 is not neccesary!!!!. Just look at the program he intends in doing. That tells me he wants to specialise. In fact, by what he has written, he is clueless about setting up routines.


This forum is funny, like stupid funny. Now I know why I was cautioned by not to post in this forum, its like bodybuilding.com!
Click to expand...


please show me where I, or anyone else, said to specialize in benching only?
("oh yeah, benching 215 is so taxing that you have to put the squat and deadlift on hold, as other wise you will overtrain." --please show me where I said putting other lifts on hold is necessary to avoid overtraining.)
I do squat and deadlift btw, but this thread isn't about that.
as far as my IQ, we can gladly discuss it. I think you'll be sorry you brought it up though...
this thread is about benching, not squatting or deadlifting. I would have said the same thing about the other lifts if this had been about them.
I'll tell you why you look like a fool- because without knowing who i am, my credentials, my history, or my associates, you've predetermined that I meant something i never said.
so either you're an idiot, or a nut, but i'm placing my money on both.
 
Royster said:
wnt2bBeast, you guys seriously dont get my point. Of course you need a structured approach to benching, but specialising in it, like he intends, distracts you from the other lifts, which at 215 is not neccesary!!!!. Just look at the program he intends in doing. That tells me he wants to specialise. In fact, by what he has written, he is clueless about setting up routines.


This forum is funny, like stupid funny. Now I know why I was cautioned by not to post in this forum, its like bodybuilding.com!
Click to expand...

i dont recall sugar making a "stupid" statement.. to me it seems the original poster is looking for a way to increase his bench..dont know where you got the idea that he is specialising?

i do not see your point because you havent offered anything of value in this thread..how do you increase your bench???
 
btw, royster *I* bench 215 and i wouldn't have been able to without a bench program of some kind.
 
If your looking to bench heavy go to www.nazbar.com

or you can contact me for a personal program please keep in mind I make a living this way so there is a fee....But we have the top 5 SHWT 805 mike mileer joe mazza top 165 benches 615 Top 181 Brad vargison who benches 620
 
don't know if your familiar with Westside Barbell, but LOuie Simmons advocates a max effort day followed by a dynamic effort day 72 hrs later. On the max effort day, pick one of a hundred max effort exercises,(all closely resembling the regular flat bench) and go for a new record each week. the dynamic day is regular benching but with 50-55% of your 1RM and these 8 sets of 8 should be done with xtreme xplosiveness on each rep. If your interested, i can post a link that has some great info. stout
 
I'm a MEtal MiLitia freak....follow the workout to the "T"....And you can't mess with a 500lb bench press or say the program doesn't work. Like everything else SugarPlum is right...you need to develop a core program to lift HEAVY weight not just a program to "lift weights". It's all about getting use to going heavy.
 
Mythicalbeing said:
I'm a MEtal MiLitia freak....follow the workout to the "T"....And you can't mess with a 500lb bench press or say the program doesn't work. Like everything else SugarPlum is right...you need to develop a core program to lift HEAVY weight not just a program to "lift weights". It's all about getting use to going heavy.
Click to expand...

I agree totally, if you don't train your ligaments as well as your muscles to lift heavy then it ain't gonna happen. I know some guys who arereally HUGE but can't bench what I can. Isn't metal militia crawford and his guys?
 
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