Seifuku

Hey guys, I have a question on benching. I am currently going for strength on my bench press. The majority of the people i see at the gym, bench from low weight to higher weight. I am currently benching from higher weight to lower weight. My question is should i be benching from a lower weight going to a higher weight? Ever Since i have been working out i have always done my bench this way, and it gives me some pretty good results. Here is what i do.

225lbs 12x to 10x to 8x
drop down to
205 12x to 10x to 8x
drop down to
185 12x to 10x to 8x

and every two weeks i burn out on my bench.

I currently am building strength on my bench and i up my weight every two weeks 10lbs on bench. Now what is the pros and cons of going from high weight to lower weight? And what are the pros and cons going from low weight to higher weight? Or should i just be starting from lower weight to higher weight? I'm currently 163lbs and trying to get to double my weight in benching. Any information is appreciated. Thanks!

clayu86

Yes you should be going from lower to higher to put full load on your muscle fibers. Use a tempo with the workout and come down slow and explode up....the slow coming down and pausing will work the slow twitch which in turn give you strength. You want to make sure you periodize your workouts for optimal strength gains....because you want to have all your fibers on the same page....you slow twitch fibers however are the ones where most of your strength and explosiveness will come from...A good place I always recommend when it comes to stuff like this and periodization in my opinion is explained best on Ed Byrd's - "The Science of Transformations" It also includes a really good workout plan. If you want anymore good info on good books or articles to read on periodizaation just ask. I have been using periodization since I was 14 years old....almost 7 years....been lifting since I was 10 years old...and my family has a wide variety of people educated in this field also I have a lot of access to very good information from people who study this stuff for a living...so anytime you want to talk, just say something...I'm here to help.

Irons77

If you getting good results why change it??

Soreness is weakness exiting the body.

clemson357

Thats what I was thinking. Most people would be thrilled with 10 pounds every two weeks, that works out to about 260 pounds per year.

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Irons77

.......:rofl mao:

Soreness is weakness exiting the body.

biggfly

I am trying that program!!! Shit i will be benching, lets see if my math serves me well, DAMN...675 by years end!!! Where do I sign up!!!!