I currently max out at 200lbs on the bench press, and i need to max out at 225 b!
Question: which is the last day of school or i lose a ten dollar bet (i know, i'm poor) what's the best way to increase?
Answers: which is the last day of school or i lose a ten dollar bet (i know, i'm poor) what's the best way to increase?
I suspect if you changed your routine, you will be benching
260 in about a month !
1st) Only do bench ONCE a week
2nd) bench HEAVY - do a warm up set with light weight. Then bench 60% of your max, once, then rest for four minutes, then increase the weight, then bench once, rest for four minutes, then increase the weight, bench once, rest for four minutes, then increase the weight.............
3) Do step 2 until you can't bench anymore from exhaustion
BE SURE to HAVE a SPOTTER - ALWAYS
4) Rest for 15 minutes
5) Do seated dumbell press, inclined - go heavy and increase weight until you're exhausted - have spotter
6) Do standing ( light weight) Deltoid T lift - that's taking light weight and slowly bring weights horizontal to the floor, increae weight and go and go until your exhausted
7) Do pec flies - start light, go slow do as many reps as you can stand, then increase weight and go and go until you're exhausted, keep increasing weight too
8) Tricep pressdowns, go slow - start with light weight, do as many reps as you can stand, rest, increase weight and repeat
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OVERALL - THE MAIN IDEA IS TO EXHAUST THE MUSCLE, THEN GIVE YOUR MUSCLES LOTS OF DAYS TO RECOVER. - DON'T OVER TRAIN AND YOU WILL BENCH HEAVY !!! ( I KNOW FROM EXPERIECE - I CAN BENCH 405LBS TWICE)
GOOGLE - Scott Mendelson - try to use his techniques for
proper foot placement on the floor and shoulder placement on the bench
go to: http://www.criticalbench.com/Scott-Mende...
just keep doing what you are doing and dont even think about taking anything illegal. i bet you will there by april 16th!!!
Lot of reps, low weight, EVERY DAY.
Workout everyday. Though it is not neccesary to lift 200lb everytime. Do it for a while and slowly increase the weight if possible.
You want to follow a powerlifting routine that has you doing two chest workouts a week, one which is Maximul Effort (heavy weights) and one that focuses on Moving the weight explosively (with somewhat lighter weights).
On your heavy day on flat bench start with like two sets of three, followed by two sets of two followed one heavy single. Unlike with bodybuilding lifting, only lift to failure on your last set. Keep a written record of the weights you use and try and move up in small increments each week.
On your explosive day, always lower the weight slow and in control, come to a complete stop at the bottom, pause, and then lift the weight as explosively as you can
Search for "West Side Barbell Club" that philosophy of lifting has bee hugely beneficial for me.
If you e-mail me I'll send you my version of a "West Side Barbell" program.
spn300mike@yahoo.com