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 BENCH HELP NEEDED!!!!!!!!!
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| Author | Topic: BENCH HELP NEEDED!!!!!!!!! |
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jared Amateur Bodybuilder (Total posts: 36) |
posted April 07, 2000 10:14 PM
  
wish this board had some more action, but its still pretty good. i have bee training at home for a while. i am 5-10, 185 to 190 and bench my bodyweight for 22 to 25 reps. i do the higher reps cause there is no one to spot me. i will be joining a gym soon and i am not using gear. my question for bench revolves around pauses. would a 5 second lowering phase and a three second pause help me improve my one rep max?? i have read about the westside methods and it seems that the 8 sets of 3 reps the weight is lowered and lifted very fast, almost like a piston. in addition, what assistance excersises do you guys recommend. my deadlift is ok, around 520, (shakes the china when i put the bar on the floor!) should i cut the deads out completely to improve the bench?? thanks! IP: Logged |
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oversized Pro Bodybuilder (Total posts: 170) |
posted April 08, 2000 07:14 PM
for starters dead lifting will not affect your bench one bit. One technique that i always use when i go for high rep bench is controlled breathing. By this is mean i take in about 75% of the maximal amount of air that i can possibly inhale. i will start out pressing and keep the bar moving, once i get to about 12 - 15 reps while i am still pressing the weight i will inhale a little more air through my nose, as i keep pressing i will inhale a little more as needed. Usually by about 25 reps i will have to exhale and take a few breaths but then i lock my air in and keep going. Holding your air can be somewhat dangerous though because of how much it causes your Blood Pressure to rise but i have been alright thus far so fuck it. It will take a little while to learn how to do and to acclimate your lungs and body to the change but i know once i learned how to do it my reps really went up. Other things that you can do. Make sure that your doing all of the back and shoulder exercises to compliment your bench. I know that exerciseing those little often neglected rotator cuff muscles really helps too. Hope that helps IP: Logged |
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oversized Pro Bodybuilder (Total posts: 170) |
posted April 08, 2000 07:34 PM
i have to applogise i answered your question wrong. My initial understanding was that you were intrested in increasing your overall number of repetions. to answer your oringinal question. i dont find it nessecary to do the 5 sec. negative and then a 3 sec pause. I think you waste too much energy doing the negative. Just get on a program that revolves around progressive overload. start with higher reps and throughout the weeks gradually increase weight as you decrease your reps. I answered a question similar to this in one of the previous post that explains it alittle better. The 8 sets of 3 that you were talking about. My understaning of them its that you are to perform 8 sets of three repetions with 30-45 sec max rest inbetween each set. Letting the weight come down smoothly but pressing as violently as possible to gain explosive strength. Start with a weight that is about 70-75% for your 1RM. I personally have done this workout and it really helped my bench. I did the 8 sets of 3 for the last 8 weeks of a 16 week training cycle and then maxed out and gained 30 poounds on my bench. good luck and train hard. IP: Logged |
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jared Amateur Bodybuilder (Total posts: 36) |
posted April 08, 2000 07:56 PM
thank you. i will do that IP: Logged |
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MONSTROSITY Pro Bodybuilder (Total posts: 224) |
posted April 09, 2000 09:59 AM
JARED YOU NEED TO READ LOUIE SIMMON'S ARTICLES OF WESTSIDE BARBELL. HE IS THE GODFATHER OF STRENGTH. HE BENCHES OVER 600 AND HE IS 52 YEARS OLD. HE HAS MULTIPLE 700 LB BENCHERS IN HIS GYM. STRONGEST GYM IN THE WORLD. HIS TRAINING INFLUENCES SO MANY PRO TEAMS YOU WOULD BE SHOCKED. HE CONSULTS WITH GREEN BAY PACKERS AND PATRIOTS TO NAME A FEW. GO TO THE ADRESS BELOW AND READY HIS ARTICLES: http://deepsquatter.com/strength/archives/louie/ GO HERE TO ASK QUESTIONS ON THE FORUM: http://goheavy.com/forums/train/ IP: Logged |
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POW Pro Bodybuilder (Total posts: 160) |
posted April 10, 2000 05:08 PM
You could try the eight sets of three then two singles. Use about 60 - 75 per cent of your best lift for your eight sets pausing on the bottom for 2 seconds. With your 2 singles use a weight that you are comfortable with. Hope this helps.
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eagledude Pro Bodybuilder (Total posts: 147) |
posted April 20, 2000 07:05 PM
dude u shouldn't hold ur breath like that, u will blow up IP: Logged |
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MattTheSkywalker Pro Bodybuilder (Total posts: 1048) |
posted May 10, 2000 12:35 AM
Bro, Read monstrosity's post again. Check out the web pages he suggested. Good shit bro. Matt IP: Logged |
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Latimer Pro Bodybuilder (Total posts: 242) |
posted May 20, 2000 10:39 PM
I'm no expert or anything but i would definately keep the deadlifts in. From what i hear it can drastically improve you your bench pressing. The reason this is is because you should have your feet planted on the ground and drive from your legs when pushing the weight up. That's what i've read and it makes since to me. l8r IP: Logged |
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BigT Pro Bodybuilder (Total posts: 194) |
posted June 05, 2000 12:04 PM
bro...go to musclemedia.com and check out the links under "training", Shawn Phillips has a good 7 week bench workout. It is designed to add 50 lbs, if you do the exercises exactly as he stated you shoulkd get about 30-40 lbs, not bad for 7 weeks. I think you'd only get 50 if you are a rank beginner, coming off a huge lay off from training, or juiced to the gills, but check it out if you get a chance, it is a solid program. IP: Logged |
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Blow Amateur Bodybuilder (Total posts: 51) |
posted June 07, 2000 09:35 PM
I also heard that power cleans are good for bench. IP: Logged |
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POW Pro Bodybuilder (Total posts: 160) |
posted June 08, 2000 03:08 AM
You don't need a big chest for benching, but it does help. Use exercises that will increase the strength in the triceps like partial press above the head in the squat rack, tricep extentions etc. This will help increase your bench. POW ------------------ IP: Logged |
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NoviceJuicer Pro Bodybuilder (Total posts: 178) |
posted June 17, 2000 05:42 PM
The articles by Louie Simmons were indeed interesting. Does anyone know where you can find pictures on the internet on how to do box squats correctly? IP: Logged |
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HugeMofo Amateur Bodybuilder (Total posts: 13) |
posted June 18, 2000 07:25 AM
I'd just go by feel, there isn't one single picture that can show it to your right. Put a box a few inches behind your heels from where you will be squatting from. Squat BACK onto the box. Box squats teach you how to squat back, which is very important in learning the squat. Start out on your couch, no weight. Head up, slightly curl up your toes, and squat back onto the coach. Try 3-1-1(3 seconds down, 1 second on couch, 1 second up for starters. You will know when you have it right, it feels damn good! If you're doing box squats, you are smart. IP: Logged |
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