Best way to get a higher Bench Max?

[louden_swain]

Juicy Fruit,

I think you are using too many sets and exercises. This is eating into your recovery time.

Here is how I perform incline presses:

I use 3 light warmup sets using 10,5,3 in reps.

On my building set, I take a heavy weight and hit it is hard as I can. . lets say I get 9 reps. I will then rack the weight for 10 seconds, then I will unrack and punch out an additional 2 or 3 reps. When I complete the last rep, I hold the weight just below the full lockout position for as long as I can until the weight starts to come downward. When this happens, I turn the downward motion into a controlled negative.

Guess what. . . . do all of this in one set. Yes thats right, in one set. After that my chest is severly blitz and there is no need to perform additional work.

Next workout, I will shoot for 10 reps, then I will use the rest pause method, static holds, and negatives again. It is nice to see progressive resistance.

Of course, it helps to have other strong muscle groups such as lats, delts, and triceps. However, if you are using too many sets for these muscle groups they will not be able to recover. When this happens, you run the risk of failing to perform 100 percent on your bench presses due to fatigued secondary muscle groups.

Bottom line is, learn how to take a set way beyond failure and learn how to lower the volume. When you accomplish this, I promise you that you will see results!!

Good luck!!

 

[PolishHammer1977]

So DC is working for you Loudin?

 

[dballistic]

I also have a similar problem adding weight to my bench. It's mostly because I have genetics for triceps... and they do all the work and just keep growing. What are some ways I can strengthen my chest without my bully triceps taking over?

 

[Debaser]

Perhaps you have some form issues on the bench.

I prefer dips, because they are MUCH simpler to do correctly than the bench, and just as (some would argue more) effective. And if your elbows are flared, you KNOW you're letting your chest to the majority of the work.

 

[b fold the truth]

What you don't seem to understand is that he might not have a "weak point."

He may simply just need to increase his bench progressively till he hits that mark.

If someone said, I need to get my deadlift from 200 lbs to 500, would you tell them:

Ok you'll need to do a lot of back extensions to help your lower back, lots of shrugs to strengthen your traps, squats to help your leg strength, pullups for your lats, etc..............

You don't do much strength training...do you?

B True

 

[spatts]

It's ok B....don't waste your time. What the hell do we know? I'm just a chick that benches around 300 and you're just one of North America's Strongest Men. Move on.

On a lighter note, why not do both? I hammer my weak points AND add weight every week.

 

[juicy fruit]

First of all let me say thanks for the replies.

Now, on to the comments about me overtraining. Let me give you me DETAILED Chest and Bicep day which I do on mondays. This is EXACTLY what I will do.

Flat Bench Press - 135x10 warmup, 185x8, 205x4-5, 135xFailure (I will drop this, what should I add instead or should I just do 3 sets?)

Incline Bench - 135x10, 155x8, 185x3
Incline Dumbell Presses - 55x10 warmup, 65x8, 75x6

Then I usually do EITHER 3 sets of Decline Bench or 3 sets of fly's and usually a Pec machine. Sometimes Dips.

Thus, for chest I am doing in the range of 13-16 sets.

THEN I move on to Biceps (Which I also am not sure if im overtraining or not) Here is what I usually do:

Standing Dumbell Curls: Warmup 30x10, 40x10,45x7, 50x5
Preacher Bar Curls Same sort of idea, 3 sets usually
Cable crushers (Standing in between two cables, arms out, bring in towards head 3 sets
Incline Seated Curls, 3 sets.
And I'll usually add a machine of some sort at the end for the biceps.

This folks is pretty much my Chest and Bicep routine, give or take, and I change it up on certain days. I get plenty of sleep, I eat like a horse, and have felt that I got enough rest....but now you guys got me worried. I see guys at my gym who look good, and I feel like my routine is usually a lot weaker then theirs seeing as how I come to the gym they are there, I leave, they are still there and usually seems like they do a lot more. So I've always felt that I wasn't overtraining my muscles.........You are not the first ones to point out that I may be though, my more experienced buddy has been telling me I do too many sets especially for bi's and tri's. However I do not even feel like I get a good pump until my 5th set for a given arm muscle, so I dont know. Let me know what you think guys and THANKS again!

 

[Gretak9]

I think you are definately overtraining. Listen to the advice given and try to rethink your workout. I lifted for about 6 years on a program like your current one and I went from like 175lbs to 190lbs in SIX YEARS!. After I started reducing my reps and increasing my intensity my strength shot up. I'm now doing the 5x5 w/ 265lbs. Also add deadlifts. Once I started doind deads my bench shot up about 20lbs.

 

[spatts]

If you're dead-set on splitting by body part, 5 x 5 is GREAT!

 

[jeremys]

It's ok B....don't waste your time. What the hell do we know? I'm just a chick that benches around 300 and you're just one of North America's Strongest Men. Move on.

lol, it's depressing that you can probably bench more than me

very cool though