Workout programs

[seraphElite]

Im sorry, im a huge noob....
im 5' 11" 209lbs 24% bf

i would like to get cut and increase my bench...
can someone tell me a good method to increase my benching max and get cut, without over training/fuxing my body up ( i been over training... thinking that may be the reason my joints are messed) I know it wont be a quick thing... help please

 

[NWinters]

25% bf, he really needs to lean up and not bulk at all.

 

[revexrevex]

http://boards.elitefitness.com/forum/showthread.php?threadid=204402

 

[seraphElite]

*coughs* 24% tehehe.... i dont want to bulk... i want to cut and increase bench

 

[slobberknocker]

If you lose weight, you'll probably lose some strength. Lose the weight slowly to minimize strength loss. 1-2 lbs per week max.

To increase bench, I'm having good results training my sticking points. Heavy military press for my sticking point right off my chest, and heavy rack press for my sticking point about 5-6 inches from lockout.

Just started some speed bench too, for bar speed.

 

[Devastation]

center your training around your bench and its progress. then on your off days 3 or 4 times a week do some running or cardio you enjoy.
keep cutting back on food until you're consistently losing 2-3 lbs a week. If your bench begins to suffer cut back a day on the cardio and/or up your calorie intake.

 

[FatRat]

Since you are young and just starting out you should be able to drop some bf while gaining strength without any problems.

Pick a quality weight training routine (check out the training sticky, agree with revexrevex that 5x5 would be a good choice), maybe add in a little cardio 2 or 3 times a week, and work on getting a balanced and clean diet. In my opinion, it would be a mistake to only concentrate on your bench and avoid other moves like Squat or Dealift etc. I'm sure you would regret that in the long run...

Make sure that you take a note of your stats now so that you can monitor your progress.

 

[MeatHead57]

dont worry about increasing your bench yet get down to around 9-10 % bf then just start shovn food in your mout the your lifts and size will come up w/ time!!

 

[bigguns15]

Im sorry, im a huge noob....
im 5' 11" 209lbs 24% bf

i would like to get cut and increase my bench...
can someone tell me a good method to increase my benching max and get cut, without over training/fuxing my body up ( i been over training... thinking that may be the reason my joints are messed) I know it wont be a quick thing... help please

I've got some of my training cycles listed on my website http://www.rebeccaphelps.com
I've made huge increases in strength with not much change in bodyweight. However, my body fat % has gone down.

 

[bds20002002]

Squat, and pull!!!! Heavy. your bench will go up. i do a 5x3 but im older than dirt. since you are young try 5x5. get your rest!!! and eat clean!!!!!!!
i hv changed my 3 day split to a 4 day split:
Day 1: Lower body. I alternate squats and deads(one week i will squat, following week i will pull) the secondary muscle groups are worked both days. EX. hams, calvs
Day 2: off
Day 3: Chest/tris
Day 4ff
Day 5: Lats/bis/forearms
Day 6: Shoulders traps
Day 7 off

It is working for me. I am on a keto diet. 20 grams carbs a day. and 1:1 on fats/protein.

Notice no abs......well i only seem to work them when my head is fucked up from thinking about an ex girlfriend. and since she has not occupied my thoughts in a while. i hvnt done them!!!!! LOL Thank goodness.

try it if you like. if you do, let me know how it works for you.