Best way to get a higher Bench Max?

[juicy fruit]

If your max is 220 with the 5x5, start at maybe 185-190. Bench that for 5x5 once a week. Every week, assuming you completed all 25 reps (5x5) then add 5 lbs. to the bar the following week. By the time you hit 220 (your current max) you should be able to work past it. If you don't complete all 5x5 one week, and as long as you got at least 20 reps, stick with it.

I know an old article said 14 reps, but that's a bit too low. I'd say 18-20. If you land below 18, the lowest, then use a lower weight.

The purpose is to start at a weight you can easily do the 5x5 for, and concentrate on form. Try this out, and come back and tell us what your bench max is.

Sounds good man........Thats pretty clear. And this method should be used according to WSB for ALL exercises? How would one go about doing this for bicep curls for example? The same type of theory? Just use the same weight 5 times?

Also, lets say I do 5x5 method for chest, thats already 5 sets, so I would only have to throw in 2 more exercises at most? Incline and Db presses or something?

 

[RusPA81]

Sounds good man........Thats pretty clear. And this method should be used according to WSB for ALL exercises? How would one go about doing this for bicep curls for example? The same type of theory? Just use the same weight 5 times?

Also, lets say I do 5x5 method for chest, thats already 5 sets, so I would only have to throw in 2 more exercises at most? Incline and Db presses or something?

I don't know if you know this but 5x5 and WSB are completely different programs.

 

[Legion Kreinak2]

I'd do
9 sets for chest, back, quads
7 for shoulders, biceps, triceps, hams
5 for calves twice a week
4 for abs twice a week

That's how I've been doing it, and it's been working fine.

I wouldn't mix 5x5 and WSB, if that's what you're talking about. Just do solid 5x5, or straight WSB. And use the 5x5 with heavy compoud lifts. For example:

Chest: Inclined Bench (I prefer this)
Back: Deadlifts
Shoulders: Military Press
Triceps: Closegrip Bench Press
Biceps: Standing Bicep Curl
Quads: Squats
Calves: Standing Heel Raise

Train calves 5x15 though. They generally need higher reps to be hit good. As for the remaining exercises, I add 2 accessory exercises for the bodyparts I do 9 sets for (chest, back, quads).

For example, here is my chest workout currently...

Inclined Bench Press 5x5
Inclined Dumbbell Flies 2x8
Flat Bench Press 2x8

Always do the heavy 5x5 set FIRST.

I rest for 3 minutes between each 5x5 set, and 1m30s between each accessory exercise. Get some good music to pump you up, and while you wait try and visualize yourself doing the next set, hardcore, slow and steady with good form. That's what I do. I like to think it helps me, though that's questionable.

 

[Debaser]

Addendum, I apologize for the juice accusation b fold, I confused you with another large bro that was discussing his use.

 

[Rich_S]

I would recommend ditching all of the isolation exercises - Pec Decks, dumbell flys, lateral raise, etc. along with all of the incline work. Also, like others said, drastically cut back on the volume.

Your chest/shoulder/triceps routine should look something like this:

Bench Press
Weighted Dips
Military Press
Lying Skullcrushers

Do 3 sets of each. That's it. For someone who's only been training for 9 months, you should be able to put 20 lbs on your bench with a routine like this in 6-8 weeks.

 

[emptywallet]

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.

Why is what debaser saying in yours and B's eyes wrong? I totally try and add weight each week. I do however work on some of my week points. I know my weak point on some areas is coming out of the whole, like on deads, so I work on that. But I do try and add at least 10 pounds to my working sets each week on some compound exercises. Is that bad??

 

[JDarty6173]

Well as far as WSB is concerned, adding weight every week is one of its most basic principals.. Every ME you go heavier than your last ME day for that exercise.. Also on accessory work you constantly make small increases to the weight you use...

 

[spatts]

First of all, Debasser was the first to mention WSB. I don't see what that has to do with anything. When people can't form a logical argument about our training they default to "We can't all do Westside," or "You're a Louie worshiper." That argument bothered me, maybe, the first 100 times I heard it. Kinda "on to it" by now.

Empty Wallet, if you read the post I made, which you quoted, I specifically ask "Why not do both..."

I wasn't talking to debasser or anyone, really. I was telling B not to get worked up. We know what it takes for us. It's not worth it to tell someone else how to train. If they make it, great. If they don't, it's the thinning of the herd....buh-bye.

 

[Debaser]

You know what it takes for you guys, and that's fantastic. Ronnie Coleman and Lee Priest knows what it takes for them, too. Does that mean an average person should train the same way? Of course not.

B fold is one of America's strongest men. Most trainees cannot even come close to that mark. You have to be genetically suited to obtain that level of strength. This is NOT TO SAY that people cannot become MUCH STRONGER than what they already are. But the average person will not become as strong as possible by following the routines of those with incredible genetics.

Stuart McRobert, Hardgainer magazine, and the gurus that have followed in those footsteps have helped thousands of trainees achieve their goals. From those with bottom of the barrel genetics to those that are well-endowed. This is the training that will WORK. I'm sure Spatts, that you have heard "We can't all do Westside" before, because that's the truth, pure and simple. Doing all that volume (not Arnold-like volume but still) with all the compound lifts is simply TOO MUCH for many people. It's working great for you, obviously. That doesn't mean a trainee with piss poor genetics is going to be capable of handling such a load.

You said it correctly. "I know what works for me." Hey, I know what works for me too. However, I know methods of training that will work BETTER for the majority of people on this board than what routines they are currently embarking upon. And so I try to educate them. Sometimes I'm blunt, but sometimes you need to be. And judging by the huge number of posts on the DC sticky, I'd say many people are finally seeing the light of proper training.

 

[Legion Kreinak2]

You said it correctly. "I know what works for me." Hey, I know what works for me too. However, I know methods of training that will work BETTER for the majority of people on this board than what routines they are currently embarking upon. And so I try to educate them. Sometimes I'm blunt, but sometimes you need to be. And judging by the huge number of posts on the DC sticky, I'd say many people are finally seeing the light of proper training.

Okay I didn't really have a problem with your post, Debaser, until the last paragraph. First off, how can you say it will work better? You don't know that for sure. I just don't like how you emphasize that.

Second, about people seeing the light of "proper training"... what the hell does that mean? Oh okay, so anyone that's not blessed with good genetics is only considered to be properly training when on the program that you advocate just because it's worked for you and many others? Ya' know, alot of other routines, I'm sure, have worked for other people.