2 questions

CNW 6000 · 03-12-2008, 09:53 AM

1. Will DB press help me with my bench 1RM? Currently I'm doing 2x8/1x8 at 95/100.

2. Some of us at work have challenged each other to a bench contest (hence these questions) for best 1RM. I think if I can get 400/405 I can take it. Currently I'm at ~315. What's a good progression to attempt to get there in 4 months?

I can go to the gym any number of days per week so that's not an obstacle.

**Gazhole** · 03-12-2008, 10:01 AM

Quote:

Originally Posted by CNW 6000

1. Will DB press help me with my bench 1RM? Currently I'm doing 2x8/1x8 at 95/100.

2. Some of us at work have challenged each other to a bench contest (hence these questions) for best 1RM. I think if I can get 400/405 I can take it. Currently I'm at ~315. What's a good progression to attempt to get there in 4 months?

I can go to the gym any number of days per week so that's not an obstacle.

1 - Exercise variation is good, but you're gonna need to manage the other training variables aswell.

2 - When is this contest? Check Cowpimp's stickies on developing a training program. There are 3 of them, i think theyre actually linked in a topic by P-Funk.

In one of them there is a bit of linear periodization, i would set your program out using that so that youre peaking when the competition is here, and you go for a 1RM at the competition.

Depending on how far away that is, you might be able to do the program once or twice before that.

Swede · 03-12-2008, 10:15 AM

Everyone is different and I agree with the statement that exercise variation is good. For me, utilizing varying rep ranges while mixing with light and heavy works. Lately, I have been emphasizing mixing it up with db presses ( flat, incline and decline) and it seems to have kicked things into a higher gear for me. But, I believe though that this is simply a result, again, from what Gaz is saying in the earlier post.

CNW 6000 · 03-12-2008, 10:28 AM

Thanks for the info guys. I haven't really tried incline/decline much with DBs (I can do ~185/195 incline bench and 225 decline) so maybe I'll try that.

I'll also look at those links you mentioned...thanks!

The contest is about 4 months-ish away. So I have some time to get there.

03-12-2008, 09:53 AM	#1
CNW 6000 Registered User Join Date: Mar 2008 Location: Oshkosh, WI Posts: 3	2 questions BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 1. Will DB press help me with my bench 1RM? Currently I'm doing 2x8/1x8 at 95/100. 2. Some of us at work have challenged each other to a bench contest (hence these questions) for best 1RM. I think if I can get 400/405 I can take it. Currently I'm at ~315. What's a good progression to attempt to get there in 4 months? I can go to the gym any number of days per week so that's not an obstacle.

03-12-2008, 10:15 AM	#3
Swede Registered User Join Date: Oct 2007 Posts: 39	Everyone is different and I agree with the statement that exercise variation is good. For me, utilizing varying rep ranges while mixing with light and heavy works. Lately, I have been emphasizing mixing it up with db presses ( flat, incline and decline) and it seems to have kicked things into a higher gear for me. But, I believe though that this is simply a result, again, from what Gaz is saying in the earlier post.
Swede Registered User Join Date: Oct 2007 Posts: 39

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03-12-2008, 10:28 AM	#4
CNW 6000 Registered User Join Date: Mar 2008 Location: Oshkosh, WI Posts: 3	Thanks for the info guys. I haven't really tried incline/decline much with DBs (I can do ~185/195 incline bench and 225 decline) so maybe I'll try that. I'll also look at those links you mentioned...thanks! The contest is about 4 months-ish away. So I have some time to get there.