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 Simple method to make steady gains on your bench press
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| Author | Topic: Simple method to make steady gains on your bench press | ||
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Elite Bodybuilder 
Posts: 607 |
I have seen a lot of people asking for ways to increase their bench and this is a very simple way to add pounds on the bench or any movement for that matter. It consists of 2 working sets and however many sets it takes you to warmup and reeach your heaviest weight. Find a weight that you can do for 4-5 clean reps, then each time you train chest , try and get one more rep until you can do 8 reps. For instance if you can get 315 for 4 reps, try and get one more each week until you can get 8. This will usually take about 5-6 weeks. Going from 4 to 8 reps at a given weight will translate into about 20-30 lb jump in your max. Once you can get 8, add 20-30 lbs to a weight in which you can get for 4-5 and repeat the process. You should do 2 sets at this weight. You will probably have to doa couple of forced reps on the 2nd set. After benching, do whatever other exercises you do for chest, such as incline, dumbbells, flyes. etc. This method may sound incredibly simple, but it allows you to make steady gains. It is much easier to increase from 5-6 reps at a given weight then it is to go from 2 to 3 reps. I got this from the strength and conditioning coach at one of the top football schools in the country and it can also be applied to squats, deads, etc. Any input or other ideas?    | ||
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Pro Bodybuilder 
Posts: 482 |
I dunno, Thick Dawg. I usually agree with you, but not on this one, at least I don't agree on the kind of expectations you have for making progress. You're in essence saying you can add 20 to 30 pounds on bench in 5-6 weeks. I think that's very rare. I like your logic about the rep ranges and all, but I would cut back the jump in weights to 10 pounds, or even 5. That way, you'll add 50 to 100 pounds to your bench in a year, which would be VERY satisfactory to most of the brothers, I'm sure. Don't mean to discourage you. Keep the advice coming. Sounds like this strength and conditioning coach is helpful, hunh? Be well, and lift heavy. Bjaarki ------------------ BECOME SOMEONE'S HERO!  | ||
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Pro Bodybuilder
Posts: 369 |
I'm with Bjaarki on this one. 5 to 10 sounds a whole lot more realistic. I don't know about 100lbs in a year, but even 50 would be satisfactory. | ||
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Amateur Bodybuilder 
Posts: 85 |
I have tried a different method, in the past. It is kind of like the Zeller Curl. I load a weight that I can un-rack and bring down slowly, but can't fully press back up. My partner assists me in getting it back up, and I repeat the rep for at least 6 reps. I went from a 285 max to 285 for 8-10 reps and a 335 max, naturally, in about 9 weeks. Just make sure you have a very skilled spotter who allows you to do as much of the work as you can, on your own. A spotter can be as much of a hinderance as a help. ------------------ | ||
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Elite Bodybuilder
Posts: 607 |
This is where I got the 20-30 lbs... If you can bench 315 for 4 reps, your 1 rep max is going to be around 350. If you increase that to doing 315 for 8 reps, your max will jump to around 370-380. Obviously, you will always encounter plateaus along the way, that's when you should make small changes and go a little lighter. For the most part, you can make small, steady improvements througout most of the year. Cycling on and off juice also is a big factor. You will make improvemnets while on juice using just about any technique. However, when your off gains can be hard to come by. This is a good time to incorporate a simple method. | ||
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Guru 
Posts: 2149 |
hehe Thick forgot to mention the Cycle works in conjunction with this program. Slopain | ||
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Amateur Bodybuilder
Posts: 293 |
my bench has went up 25 pounds recently and i am convinced its due to laying off flat bench for a while and adding in inclines, dumbell inclines, flys, and cables plus the deadlifting doesnt hurt for overall strength | ||
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Cool Novice 
Posts: 42 |
I'm with Bjaarki. | ||
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Pro Bodybuilder
Posts: 485 |
Thick dawgs method is simple but effective. I have had more results geared or not with a 2-3 workset program like in his description. Every now and then I will throw in some alternate movements or negative reps to change things up but this should be your foundation of all exercises....slow accurate progression. I believe that most people overtrain the chest/shoulders because benching is so much fun. It really is possible to see 20-30 jumps in your bench with increased intensity and less sets. | ||
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Pro Bodybuilder
Posts: 482 |
Well, Pump'nIrn, maybe 2 or 3 worksets are okay for you, but I need a LOT more stimulation than that. I've posted on this before, I think that more experienced lifters benefit from fewer sets, whereas we relative newbies (I've been lifting for 5 years) need more stimulation. Myself, I like using bells rather than bars. Shifted over to bells about 4 months ago or something like that, really glad I did, get a much better stretch with them, and require a lot more stabilization. Gotta have a pro for a spotter, though, like QZ says. Big Bad Booty Daddy: You in Jersey, bro? Shoot me an email. Always glad to exchange hello's with another Garden Stater. Quadzilla: You're making great progress, bro. Oughta call you Peczilla! Good for you, man. Later, bros ..... Bjaarki | ||
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Amateur Bodybuilder
Posts: 99 |
Thick dawg, i don't care what anyone else thinks but i am with you on this one and it is possible to gain a 25lbs on bench in 6 weeks!! how i know? i did the same method, i gained 5lbs on bench EVERY week naturally last year... after 6 weeks my bench was acually 30lbs more than it was before!! so there!! -mike  | ||
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Amateur Bodybuilder
Posts: 110 |
Good info bro's thanx!! ------------------ | ||
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Amateur Bodybuilder
Posts: 86 |
Sounds good thick gonna give it a try for a few weeks. | ||
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Amateur Bodybuilder
Posts: 239 |
http://users.rcn.com/dl.interport/bench.html I tried this a couple of years ago and got very good results...I'm not saying it works for everybody, but it's worth a try..... |
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posted September 26, 2000 09:52 AM