Thread: bench

Every week or so just add a little bit more week and keep pushing yourself to the limit each time.

what are you doin rite now?
routine wise

get a good diet and routine, make one and then post for a critique in the appropriate sections.

Originally Posted by vince20

right now i can bench 165 and by sept i want to bench 200 any sugg on a routine i can do to get my max up.

post your workout.....not just your bench but all lifts and workouts.

The best way to get your max up is......


Max out often. Try maxing out every other work out, before you do the rest of your regular routine. Switch up incline and regular bench press, for variation. That's probably the simplest way to get your max up, without going through a whole routine.

Wow, seems to me that if 165 is your absolute max right now it will be extremely difficult to get to 200 in just under 2 months. Not unless you put some illegal substances into your body! Maybe I am wrong about that, but I know from personal experience I could not gain that fast.

Originally Posted by John Rambo

Wow, seems to me that if 165 is your absolute max right now it will be extremely difficult to get to 200 in just under 2 months. Not unless you put some illegal substances into your body! Maybe I am wrong about that, but I know from personal experience I could not gain that fast.

so wats a more reasonable goal

185-190

hey yeah 165 to 200 is quit a crazy jump in 2 months maybe u can do it but i dunno ... what i find that helps is when your done working out i go and do bench press untill i can't move anymore and i find that it helped my max quit a bit

Originally Posted by lecarl

hey yeah 165 to 200 is quit a crazy jump in 2 months maybe u can do it but i dunno ... what i find that helps is when your done working out i go and do bench press untill i can't move anymore and i find that it helped my max quit a bit

Not really. People new to lifting can make huge gains.

maybe ummmm....some forced reps? or negs? or strengthn the triceps, eat! eat! and eat!

You guys are pathetic. I went from a bench of 160 to 240 in 6 weeks. However I did everything perfect: diet, sleep, consistency, everything. (I also used creatine, im not sure how much it helped). But I think 200 is very realistic for you if you read a little and dedicate yourself.

It wont be easy, but i think its do-able. But then again, since when should training be easy?

Either increase the weight by a little every week (5lbs), or bump it up a LOT once a month for two months (20lbs). Depends whats best for how your program looks.

Originally Posted by vince20

so wats a more reasonable goal

post all your workouts for each muscle group

Originally Posted by huesoloco

You guys are pathetic. I went from a bench of 160 to 240 in 6 weeks. However I did everything perfect: diet, sleep, consistency, everything. (I also used creatine, im not sure how much it helped). But I think 200 is very realistic for you if you read a little and dedicate yourself.

Here's the guy all if us pathedic guys have been looking for. He does everything perfect.

Go fuck yourself Lad~!

Originally Posted by huesoloco

You guys are pathetic. I went from a bench of 160 to 240 in 6 weeks. However I did everything perfect: diet, sleep, consistency, everything. (I also used creatine, im not sure how much it helped). But I think 200 is very realistic for you if you read a little and dedicate yourself.

And you took steroids at 18 also.... loser


Arnold's Workout

3 sets of 3 reps at 70% 1RM
2 sets of 3 reps at 75% 1RM
1 set of 2 reps at 80% 1RM
1 rep at 85% 1RM
1 rep at 90% 1RM
1 rep at 95% 1RM
3 sets of 2 reps at 85% 1RM

I wouldnt put a time table on your goal, stay consistent and train wisely, maybe you'll suprise yourself and get there sooner than september.

Post some old routines you used to do and get a grade on them.


Here is an old one from back in the day.

Full body Workout A
warm up- (light) BB clean and press 3-5 sets (singles)
25 pistols 2 sets

ATG squats (medium) 2 sets 25 reps
Uni-laterial one arm clean and press 3 sets 10, 8, 6 reps
One arm DB rows 3 sets 10, 8, 6 reps
Deadlifts 5 sets 8, 5, 4, 3, 1 reps
Pull ups/ chin ups/ cg bench press (rotate) 3sets pull ups for high reps
chins and cg bench press 10, 8, 6 reps
Leg raises 15, 12, 10
skip for 3 minute rounds X 3

Full Body Workout B
Warm up
Mountain climbers/ BB clean and press/ overhead squat (cycled)(light) 3-5 sets

DB Step- ups 3 sets 12, 10, 8 reps
BB squats 3 sets 10, 8, 6 reps
One legged RDL's 3 sets 10, 8, 6 reps
Seated cable rows 3 sets 10, 8, 6 reps
reverse flys 3 sets 10, 8, 6 reps
BB Overhead presses or Flat bench press 3 sets 8, 6, 4 reps
Dips 3 sets 12, 10, 8 reps with added weight
Seated or standing calf raises/ weighted crunches 3 sets 20, 15, 10-12 reps