Bench Press Help

[BoShow]

Hey fellows,
I was wondering what type of scheme for the bench press would be better for strength and mass
2 warm up sets then 3 sets of 5 reps
-get all 3 sets of 5 reps, then add 5 pounds next week. If not stay at same weight.
or
Pyramid Routine
10 reps at weight you can get about 20 times
8 reps at a weight you can get about 12-15 times
6 reps at a weight you can get 8-10 times
4 reps at a weight you can get 5-6 times
2-4 reps at a max weight.
Get 4 reps on the last set, up the weight 5 pounds on last 3 sets. After you add 15 pounds to last set, add 5 pounds to first 2 sets.
Thanks fellows, then after this I will add 2 more exercises for 3 sets of 6-8 reps.

 

[gorth97]

Here's my bench workout.. Adjust yours accordingly based on your max..

Bodyweight: 155lbs
Max: 255lbs

warmups
135x10
135x10

real sets
185x5
205x5
225x5 (one more would be failure)
245x2 (one more would be failure)
165x10 (burn out)

I do all this except the last set without a spot. Try not to do forced reps and work close to your 1RPM and you should get strength and size.

 

[Beleriand_K]

First of all, you can't train for strength and size at the same time. Off course those two goes together to a certain degree, but bodybuilding and powerlifting are not the same. So you have to choose which goal you will go for.

Secondly, training for strength your first suggestion is without any doubt the best of the two suggestions. The Pyramid Routine, on the other hand, is a complete disaster for strength training. What really adds to your strength is lifting heavy, and by working your way up through weight going to (or almost to) failure with 10-8-6 and 4 reps drains your muscles long before you get to the real heavy set.

You should distinguish between warm-up sets, which should not in any way exhaust your muscles, and then the real strength building sets. The strength building sets should be with so heavy weights that you can only do either:

1) One set with 90% of your 1RM if you are training Max-OT to failure, or

2) Three sets of five reps with between 75% and 85% of your 1RM if you are following a precentage routine.

 

[The mann]

beleriand_k.good answer,yea bro it's true you will get some size from heavy lifting,but your reps will need to be higher than the way we train for strictly power.....

 

[ballast]

I've just started a bench routine I had good success with several years ago.It is a variation of Doug Hepburn's Bench Routine.
3 sets of 5 to warm up(using a progressively heavier weight)
3 sets of singles(these are max singles using the same weight-4 minutes in between each single)
3 sets of 5(using 50 ibs less than the weight used for the singles)
It's best if used only once per week.