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

 

[sysopt]

If you're not working your upper back hard then you should consider doing so. A stronger back will improve your bench. Any compound exercise will do, I like chins/pullups the most. Also, try throwing external rotary-cuff exercises into your routine. This is another supporting muscle that tends to get neglected and can, like a stronger back, increase your bench.

 

[bigmag]

I wouldn't put any more flat bench in there unless you're more concerned with strength....if you're more concerned with size then you need incline dumb-bells.

 

[Zombie]

good luck

 

[WarriorPL]

Hey bl00d, i hope this helps.

http://www.musclemedia.com/training/bench/bench04.asp

 

[Imnotdutch]

Blood, to do that by Xmas isnt really feasible. That kind of increase takes me a year. But IMO a 300 bench is within reach for anybody of your weight. It seems that you are more interested in strength rather than size so I would suggest that you start by finding your weak point in the bench. Perhaps you already know where it is? When you fail a lift at what point do you fail? Start, middle or lockout? If you want a big bench you have to work with these things.

Once you know that, you do specific exercises to strengthen the weak point. If you are weak at the bottom, its likely to be your chest or lats are weak. Failing in the middle is mostly shoulders. Failing at lockout is triceps.

If you want to strengthen:
Chest: you might try dumbbell bench press.....making sure to go deep. Or wide grip bench press.
Lats: Rowing movements work well for me.....try to move the bar to the same point as you do when benching.
Shoulders....use a power rack to lift the bar from just under your weak spot or you could do board or floor presses.
Triceps....Hannibal posted some great tri exercises recently.

BTW in training for strength you will prob find that you will still gain size.....so you wont have to worry about that.

Sorry about the length of this post.....if you have questions post em here so you can get feedback from several people. There are some seriously big benchers here!!

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.

 

[Imnotdutch]

In the original post he says he is concerned with strength rather than mass......he says it clearly in that post!

Heres a quote from that post:

"I am looking for exercises / a routine that will help me pack strength primarily, but that won't neglect size"

I dont think that he will be neglecting size at all if he has a good program for strength.

I wouldn't put any more flat bench in there unless you're more concerned with strength....if you're more concerned with size then you need incline dumb-bells.

 

[blood_drinker]

Yeah definetely my problem is at lockout. For the db presses you suggested, would these be incline or simply flat ? If the latter, would these replace flat bench?

I go really deep with flat dbs because I put the dbs parallel to my body at the bottom - it gives you a much better stretch at the bottom .

Im on my way - just need this last piece of advice.

 

[Imnotdutch]

If the lockout is the problem then you need to hit your tri's hard. Dumb-bells wont do this (they work the bottom portion of the lift).....but for future reference I always do them flat as I'm sure most people here do.

Gimme a few minutes to look up Hannibals post on tri exercises.......

Yeah definetely my problem is at lockout. For the db presses you suggested, would these be incline or simply flat ? If the latter, would these replace flat bench?

I go really deep with flat dbs because I put the dbs parallel to my body at the bottom - it gives you a much better stretch at the bottom .

Im on my way - just need this last piece of advice.

 

[Imnotdutch]

Blood.....
Heres a link to Hannibals post:

http://boards.elitefitness.com/forum/showthread.php?threadid=27734

 

[blood_drinker]

come to think of it bro, lately I have improved on the lockout. My tris usually got sore after chest day even if I did not do any direct tri work (i separate chest and tris).
Right now, I am failing at the bottom. I also have a slight problem, my left front delt is weaker than the right, so sometimes (only sometimes) i fail in the middle. More often than not, its at the bottom. Suggestions?
BTW, i will take the tris suggestions too - thanks.

 

[Imnotdutch]

Ok Blood, lets try again.
So from the fact that you fail all over the place, I'm going to go out on a limb and say you dont set up for the lift exactly the same each time....else you would fail in the same place. This is important if you want to make good progress. I could be wrong....so I outlined a good way to set up below (no offense meant!!):

Stand up and suck in some air. Sit on the edge of the bench and plant your feet on the ground (do not move them throughout the lift). Lie back.....with your shoulder blades pulled together. Adjust foot position as necessary. Keeping your torso tight (abs, chest, back......everything!!), unrack the bar. Lower the bar to either upper abs or level with your nipples. Press the weight back up. Do not bounce.....but do touch your chest. Do not move your feet or lift your hips throughout the lift.

If you are failing at the bottom.....you should strengthen that part of the lift with either flat dumb-bell presses or illegal wide grip benches (flat). Normally I just put a month aside and follow flat benches with either of these exercises.....every weak I try to lift a bigger weight with good form. I'm sure there are more intricate methods but this works for me. Try this together with good form and you should progress.

come to think of it bro, lately I have improved on the lockout. My tris usually got sore after chest day even if I did not do any direct tri work (i separate chest and tris).
Right now, I am failing at the bottom. I also have a slight problem, my left front delt is weaker than the right, so sometimes (only sometimes) i fail in the middle. More often than not, its at the bottom. Suggestions?
BTW, i will take the tris suggestions too - thanks.

 

[blood_drinker]

Ok Blood, lets try again.
So from the fact that you fail all over the place...

thanks bro. today i hit my chest and didn't move up weight. I did move up in the inclines though. I tried to do a fourth set, and I couldn't move the damn dbs. Completely fried. So that's good.

How come I didn't move up in flat but i did in incline?
I started with flat?


Perhaps I dont warmup correctly?

I go 12-10-6-3-1 the last two being weight acclimation sets.

 

[Imnotdutch]

Maybe because inclines use more shoulders??

The warm up is only there to get some blood flowing and your form down. The reps shouldnt make too much difference.

Just be consistent and try for more next time.

thanks bro. today i hit my chest and didn't move up weight. I did move up in the inclines though. I tried to do a fourth set, and I couldn't move the damn dbs. Completely fried. So that's good.

How come I didn't move up in flat but i did in incline?
I started with flat?


Perhaps I dont warmup correctly?

I go 12-10-6-3-1 the last two being weight acclimation sets.