My strength plans - help me out

[blood_drinker]

This is one of my first times over at this board. I have a couple of both mass and strength goals that I would like some input in.

I'm 16, 182lbs, 5'5, 13%bf. I bench 220lbs for 6 reps without any help. I have developed a big ego for these exercises and I love seeing new plates added to the bar every week. It thrills me so fucking much. But, I am more of BB. I am looking for exercises / a routine that will help me pack strength primarily, but that won't neglect size. Obviously both come together in the package, but as I understand it you can develop one with less of the other (definition or size). I want to be genuinely able to lift the weights, meaning none of the bench shirts, minimal arching, just pure strength - no cheating.

By December I would like to be nearing 300lbs. Please take into account I am 16 and can probably progress faster than you think.

I await some input

 

[bigmag]

If you can bench 220 for 6 reps then you should already be near 300 lbs. for a one rep max. As for your routine, I would definately throw some inline dumb-bells in to the mix and that will help make your chest look bigger. pm me for any other advice!!

 

[Imnotdutch]

Blood,
If you mean you want to do a single at 300lb then you shouldnt be too far off that. I'm guessing that your max is prob about 280 now (havent had a chance to use a calculator).

If you post your current routine perhaps it would be easier for people to make adjustments that will help you out. Its very tough to recommend anything when nobody knows what you are doing right now. I suspect that you are going to have to choose between the strength route and size route.....if you just want to put up big numbers (which in turn will make you look good!) then you are in the right place.

You think shirts and arching is cheating?.....you might have lost a few replies with that one hehehe.

This is one of my first times over at this board. I have a couple of both mass and strength goals that I would like some input in.

I'm 16, 182lbs, 5'5, 13%bf. I bench 220lbs for 6 reps without any help. I have developed a big ego for these exercises and I love seeing new plates added to the bar every week. It thrills me so fucking much. But, I am more of BB. I am looking for exercises / a routine that will help me pack strength primarily, but that won't neglect size. Obviously both come together in the package, but as I understand it you can develop one with less of the other (definition or size). I want to be genuinely able to lift the weights, meaning none of the bench shirts, minimal arching, just pure strength - no cheating.

By December I would like to be nearing 300lbs. Please take into account I am 16 and can probably progress faster than you think.

I await some input

 

[blood_drinker]

I do 3 sets of flat bench, 4-6 reps, 3 sets of incline db press 4-6 reps, and 2 sets of weighted dips, 4-6 reps.

Suggestions?

I want to near 300lbs on a 6 rep style. I do 220 now, and I would like to be nearing 300 @ 6 reps. Maybe its not feasible for december, but I want to be pressing 300 soon for 6.

 

[bigmag]

IMO....you need to be doing more sets.....suffice to say you need to be doing more then just 9 working sets for strength and mass gains. I'd throw 1 more set of flat bench and 2 more sets of incline into the routine. You haven't said anything about a sticking point when maxing out, working on that will also increase your bench tremendously. Let me know and I'll try to help you out!!!

 

[blood_drinker]

yeah but weighted dips count towards the total.
3+2+2=8

Perhaps I should add another flat?

 

[smurf]

r u sure ur not holding a litle more fat than that...im 5`5`` 156 at like 7 % b.f. and i kno im blessed ...i do 225 for 6 ... ur 25 lbs heavier and ur only holding 6% more fat than me and im lifting more...doesnt sound right but ur goal is do able...heavy dumbells 2-4 reps 6-8 sets 80-85 % of ur max it will come in a long peace smurf

 

[blood_drinker]

Perhaps. I am currently in a bulking phase and it will probably end up @ 18% by the end. I measured at week 0 at 12%. Its week 3. Gained some fat -but have not remeasured.
I have a 46 inch chest.

 

[blood_drinker]

ur goal is do able...heavy dumbells 2-4 reps 6-8 sets 80-85 % of ur max it will come in a long peace smurf

could you rephrase that?

 

[smurf]

do heavy dumbells ....they help in max bench also on flat bench do 6-8 sets, 2-4 reps of 80-85% of ur max bench