Thread: Before and After...

Originally Posted by poloblue22

I currently don't do any cardio should i incorporate any cardio or no?

If you're bulking, keep it to 2x per week....anywhere from 20 - 40 mins would be good (depending on intensity).

As for your bench press, there are many methods you can use. Identify the weak point in the lift (Do you get stuck at the bottom, somewhere in the middle or right near the top?) and work whichever muscles are most heavily involved in that point in the lift. You can also do speed work - compensatory acceleration will basically give the bar enough inertia to make it easier to get past sticking points. Try changing your routine's set/rep schemes. Don't do bench for a couple of weeks; rather, work on the weak point you have. As you can see, there are many different ways to go about improving your bench press. Pick one and stick with it for a while and don't hesitate to ask questions. Too many people here know what they're talking about for others not to ask questions. Wasted knowledge is a terrible thing.

Originally Posted by Squaggleboggin

As for your bench press, there are many methods you can use. Identify the weak point in the lift (Do you get stuck at the bottom, somewhere in the middle or right near the top?) and work whichever muscles are most heavily involved in that point in the lift. You can also do speed work - compensatory acceleration will basically give the bar enough inertia to make it easier to get past sticking points. Try changing your routine's set/rep schemes. Don't do bench for a couple of weeks; rather, work on the weak point you have. As you can see, there are many different ways to go about improving your bench press. Pick one and stick with it for a while and don't hesitate to ask questions. Too many people here know what they're talking about for others not to ask questions. Wasted knowledge is a terrible thing.

My weak point is bring the bar up, after the 2nd rep its a bitch to take the bar up. Any suggestions on how i should change my set and rep scheme to get me going.

Right now I am doing this for my usual bench.

5 reps at 90
5 repts at 140
then 5 reps with 160
and last i do 180.

Hey great progress!

It may be time to switch up your routine. Try this: http://www.bodybuilding.com/fun/betteru13.htm

If you're really interested in increasing your bench press, then I highly suggest you look into a powerlifting routine. Powerlifting routines are geared toward increasing your bench press, squat, and deadlift. Do searches for Westside, Metal Militia, MM2K, etc.

You may also want to do a search on these forums for the bench press article that I just posted a link to recently so you can critique your form. I think the thread was called "Great Bench Press Article." Check it.

Originally Posted by poloblue22

My weak point is bring the bar up, after the 2nd rep its a bitch to take the bar up. Any suggestions on how i should change my set and rep scheme to get me going.

Right now I am doing this for my usual bench.

5 reps at 90
5 repts at 140
then 5 reps with 160
and last i do 180.

Well the problem is generally when one brings the bar up. I'm guessing you mean it's near the top of the movement though. If this is correct, that means your triceps are most likely the cause. As CP said, make sure your form is in tip-top shape first. Then, check out some powerlifting routines. If you want to throw in some exercises for the triceps, some of them include reverse thumbless bottom benches (have your palms face you and don't use your thumbs to hold the bar; start each rep from the bottom and let it stop completely at the bottom on pins or another device to stop all inertia to make the movement harder), floor presses, tate presses, skullcrushers, french presses, tricep pushdowns, dips, kickbacks, extensions, etc. Personally I'd try the RTB benches or floor presses - they're the closest thing to the real bench press and are compound movements.

Should he be training with a weight he only can lift 3 times? It doesn't seem like there would be much in the way of growth reps. In my amateur opinion I'd say work at higher reps (8-12 where the last few really really ache) and lower weight so you can really kill your muscles, try DB presses also to work some different muscles. Also any supplements that would let you push it further like Anab Matrix and CEE might be worth looking into, you have to figure out what works for you.

Originally Posted by Tier

Should he be training with a weight he only can lift 3 times? It doesn't seem like there would be much in the way of growth reps. In my amateur opinion I'd say work at higher reps (8-12 where the last few really really ache) and lower weight so you can really kill your muscles, try DB presses also to work some different muscles. Also any supplements that would let you push it further like Anab Matrix and CEE might be worth looking into, you have to figure out what works for you.

That all depends on the person...I grow better with lower reps...right now I train at an 8/6/4 with 70/80/90% of my max, once you get 4 reps with no help from a spotter @90% you bump up the weight and so on...when I come off my sust/deca cycle I'm going to a 6/4/2 with 75/85/95% to try and retain as much of my strength as humanly possible..

Oh okay, I just can never really get a good hurt in with really low reps like that. If I don't ache the next day I didn't get a good workout is my mindset :P

It keeps me pushing till I almost faint and throw at the same time in the gym.

Originally Posted by Tier

Should he be training with a weight he only can lift 3 times? It doesn't seem like there would be much in the way of growth reps. In my amateur opinion I'd say work at higher reps (8-12 where the last few really really ache) and lower weight so you can really kill your muscles, try DB presses also to work some different muscles. Also any supplements that would let you push it further like Anab Matrix and CEE might be worth looking into, you have to figure out what works for you.

Lifting heavy is essential to increasing strength. Hypertrophy is not the only way to gain strength; training the central nervous system is also very important.