How to increase bench press?? please read details!!?!
Question: i currently max out 200 im 6'2" 130 lbs.
im a freshman that will be playing varsity next year in sophomore year!! so what im trying to do is get my bench at least to do by the end of this freshman year is get my max to 225lbs or more so does anyone have any tips on what muscles to workout so tha will help me increase in my bench?? and also i though about taking creatine but i dont know if it works or not and what would happen if i stop using will i loose my strengh or what? or what products are good for strenght gaining i dont want to put more weight on i just want to get stronger soo can someone please give some advise!!! thanx
Answers: i currently max out 200 im 6'2" 130 lbs.
im a freshman that will be playing varsity next year in sophomore year!! so what im trying to do is get my bench at least to do by the end of this freshman year is get my max to 225lbs or more so does anyone have any tips on what muscles to workout so tha will help me increase in my bench?? and also i though about taking creatine but i dont know if it works or not and what would happen if i stop using will i loose my strengh or what? or what products are good for strenght gaining i dont want to put more weight on i just want to get stronger soo can someone please give some advise!!! thanx
Bench press is not essential to athletic perform and is a very limited show of real strength. You should be more concerned with Squats, deadlifts, overhead presses or even clean and jerk, snatch, overhead squats, etc....
Here is some tips (not just for bench).
Have a max effort day and a speed day. (mondays) Max effort do 5 x 5 on flat bench press, whatever assistance you do, go 3x8.
(Thursdays) Speed day - do one set with 10 reps to almost, but not failure. Now do 8x3 with 60% of your max. 200 x 60% is 120lbs. Now do a set of 3, rest 45 seconds, a set of 3..until 8 sets are complete. They should be done as fast as you can, but under control.
Also, if you want better advice, go to t-nation.com.
reps