Bench press routine.

[BobCW]

How long do you wait before adding weight when doing sets of five?
I usually do three sets of 5 on bench then I do speed reps 3 sets of 3 or three sets of 6-8 partial reps.

For six total sets not including a warm up set.

I've never been very strong on bench being I/m a soccer player.

My stats are 5ft 7 165 lbs

3 sets of 5 at 185lbs I can get 5 each time.

So would I add 5 pounds then wait until I can get can get 5 each set to move up?


I'm a bit of a hard gainer I feel I get the most results at around 5-7 sets per muscle group/

My goal is just to add 20 lbs to it so 5 at 205lbs

 

[joshuasmith93]

5 pounds each week. Stop with the speed reps, and rest 3 minutes in between sets to let ATP go back up.

 

[BobCW]

I stay around 4 minute of rests for the 3 sets of 5

Why no speed reps?

 

[joshuasmith93]

I really see no benifit. I could be wrong though. Maybe to build endurance?

 

[Tblock1]

I really see no benifit. I could be wrong though. Maybe to build endurance?

speed reps are cool but I don't think you need them till you are benching quite a bit more

 

[patolandia]

5 pounds each week. Stop with the speed reps, and rest 3 minutes in between sets to let ATP go back up.