I am at a sticking point, how can I increase my max bench press?!
Question: I am at a sticking point, how can I increase my max bench press!?
I weigh 200# and I can bench press 235# 1 time!. I want to bench 255#!.
I can do 180# 10 reps (3 sets) and I can do 200# 5 reps (5 sets)
I need to know how many days I should rest in between workouts!.!.!.only working out 2 days/week seems like not enough but working out 3 days/ week seems like too much!.!.!.
I have tried to work out 2 days chest and 1 day triceps in a week also but today I also felt like my muscles were overtrained and hadn't recovered enough!.
Also I would like to know what would be best to do in mostly working out with lt!. weights and many reps or med!. wt!. and med!. reps!. or heavy wts!. and low reps!.!.!.!.people have told me to do the hvy!. wts!. and low reps!.!.!.but then I feel like I grow weaker and then I start going backwards in strength and am not even able to maintain the heavy set # I started with!.
Is it best to just pyramid and do lt, med, and hvy!. wts!. every day or better to do lt!. weights one day and hvy!. weights on another day!?
Also should I just do bench only OR should I mix in dumbell chest presses and/or flys and also how/when should I do tricep exercises!?
*I know this is a lot of stuff I wrote, but I have been stuck for a while!.!.!.and I really want to be able to bench 255# (without taking creatine!.!.!.I did 250# years ago, but I was taking creatine)
thanks!.!.!.(any ideas are welcome!.!.!.you don't have to respond to everything!.)Www@Answer-Health@Com
I can do 180# 10 reps (3 sets) and I can do 200# 5 reps (5 sets)
I need to know how many days I should rest in between workouts!.!.!.only working out 2 days/week seems like not enough but working out 3 days/ week seems like too much!.!.!.
I have tried to work out 2 days chest and 1 day triceps in a week also but today I also felt like my muscles were overtrained and hadn't recovered enough!.
Also I would like to know what would be best to do in mostly working out with lt!. weights and many reps or med!. wt!. and med!. reps!. or heavy wts!. and low reps!.!.!.!.people have told me to do the hvy!. wts!. and low reps!.!.!.but then I feel like I grow weaker and then I start going backwards in strength and am not even able to maintain the heavy set # I started with!.
Is it best to just pyramid and do lt, med, and hvy!. wts!. every day or better to do lt!. weights one day and hvy!. weights on another day!?
Also should I just do bench only OR should I mix in dumbell chest presses and/or flys and also how/when should I do tricep exercises!?
*I know this is a lot of stuff I wrote, but I have been stuck for a while!.!.!.and I really want to be able to bench 255# (without taking creatine!.!.!.I did 250# years ago, but I was taking creatine)
thanks!.!.!.(any ideas are welcome!.!.!.you don't have to respond to everything!.)Www@Answer-Health@Com
Answers:
Make sure you have good form first!.
Work out your triceps- keys to a big bench
Check out the article in the source!. It's by Dave Tate!.Www@Answer-Health@Com
Work out your triceps- keys to a big bench
Check out the article in the source!. It's by Dave Tate!.Www@Answer-Health@Com
Train heavy with little repetitions and remember to rest in between sets!.A short break in between reps might also help to regain your energy!.I think,it would better benefit you if you also throw in dumbell chest presses/fly's because it helps stimulate muscle growth in a different way!.Also try doing the shoulder press,because shoulders are also a muscle involved in the benchpress!. -Good Luck!.!.!.Www@Answer-Health@Com
bodybuilding!.com has a tool that will search regimens specific to your goal, its great!. how to properly train can get really confusing when you start listening to all the gymrats and what they did!. everyone is different!.
as far as how to mix the weight up for maximum results, muscle grows when you lift heavy weight, period!. if you can lift heavy weight for 5-6 reps for 4 sets lift that weight until you are able to do 8 reps, then increase the weight until you are back at 5-6 reps!.
that's it, there is the secret!. lift really heavy weight!.Www@Answer-Health@Com
as far as how to mix the weight up for maximum results, muscle grows when you lift heavy weight, period!. if you can lift heavy weight for 5-6 reps for 4 sets lift that weight until you are able to do 8 reps, then increase the weight until you are back at 5-6 reps!.
that's it, there is the secret!. lift really heavy weight!.Www@Answer-Health@Com