How to increae my 315x4 bench

[the.gladiator1987]

Wondering how I should go about increasing my bench. I do an upper/lower split every MWF so its like

upper A
off
lower A
off
upper B
off
off

next week start with lower B. Upper A includes bench, db incline, and dips. Upper B includes BTN Military, CGBP, and regular db press.

Should I go up to 325 and work ith that? Or go lower like 295 and do more sets of 295? My diet is not a problem

 

[squatzilla]

Heavy weighted dips really helped my bench. Plus heavy rows in the same plane that you bench. Also work up to heavy 3s, 2s & 1s on close grip bench. Question: how are your squat & deadlift?

 

[ghettostudmuffin]

Well I would try 1 of 2 routes.

Try a 10x3 program for 4-6 weeks. Start at 285-295x10x3 and each week add 5lbs so in 4-6 weeks you'd be benching 315x10x3.

Try 6x1. Use 300-305 and do 6 singles. That's it. Believe it or not with the weight being that close to your max this will work the shit out of your cns. I have used this before and it will get you stronger. I liked to do alot of singles to build up to the top set of 6x1. If I was using say 315lbs I would start at 135 for a single and do 25lbs jumps for singles all the way up to yoru working 6x1 weight. Take as much rest as you need on the 6x1. It's not a cardio race.

I've used both of these and they both work well. The 6x1 is really a solo exercise protocol because the intensity is really high. You couldn't do every exercise this way because it would fubar your cns. This is one of my favorites for getting stronger. I did it 1x a week on squats for like 2 months with great results. Gained 5lbs almost every workout. Believe it or not it's fairly tough when the weight is like 90% of your 1 rep max. Each single is considerable effort.

I think the 10x3 is easier than the 6x1 personally. Also better for potential muscle building because the total micro trauma from 30 reps at fairly high intensity can cause growth.

I believe your diet is good, but you look like you are pretty cut. In time you may have to eat more and bulk to press the strength gains higher because your pressing power for your size is already very strong.

That may not be the case atm though.

Also I have no clue what your bench technique is like, but if you want to improve your bench then I suggest developing solid powerlifting bench technique with leg drive if you really want a big bench. Bodybuilding style bench is great for working the pecs, but absolute shite for raw strength development as the bench press is totally capable of being a near full body exercise in it's own right.

For a little background those 2 protocols were favorites of one of the greatest strongmen of all time Doug Hepburn.

 

[ghettostudmuffin]

I second heavy rows. A strong back is essential to a good bench.

 

[JDid23]

I agree- i don't see any back work in your upper body days unless you left that out

 

[the_alcatraz]

6 months of DC training and your poundages will go up exponentially

 

[the.gladiator1987]

DC Training sounds good I will have to try that.

squatzilla - i have a minor groin injury right now that is preventing me from doing heavy squats or deadlifts. I was in the 400's for deads and high 300's for squats, now i did 275x2 dead and it started hurting so thats my max right now. Im doing squats today but anything over 135 hurts

I have my back/biceps on my lower body days

 

[the.gladiator1987]

ghetto - I think ill try the 10x3 or 6x1 for now, then do DC

 

[squatzilla]

Rehab that injury baby & keep us posted.

 

[NJL52]

Not a fan of your routine. Never a reason to go 8 days and only training half of your body once. When a Friday can be a lower session then you have sat, sun, mon, tues, wed, thurs, fri, sat, sun with only one lower. Pretty bad idea.

Also, you are probably overworked. Do light weight for a week or two and come back.

Oh and the best way I have found to consistently increase strength is to do marginal increases. If monday you do 305x5x3. Then do 310x5x3 next time. Then 315x5x3. If you only get 315x5x2 and 315x4x1 then do 315x5x3 until you get all 15 reps.

5 pounds a week over 2 months is 45 pounds.