Best workout for better bench

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    Best workout for better bench


    hey guys,im a small guy, and ive been working out for bout a year now when i first started to come on this site i weighed 115lbs/135 max bench

    im at now 125lbs/175 bench

    but im stuck!

    ive been stuck at that for the past 2 months! i tried 180 a few days ago and i culdnt get it up.. I dont want my max bench to be only 175, so i was wondering if anyone could give me a 3 day workout just for a more improved bench, no fancy machines tho cuz i do not have any, i just have free weights...

    i hope i get some help1

    and thanks, this site really does own :P

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    Check out Bill Starr's 5x5 program and West Side for Skinny Bastards.
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    3 day workout? 3 days a week doing bench is too many. You need to let your muscles grow.

    Here are my tips:
    - Stick with 2 days a week MAX.
    - EAT EAT EAT. If you want to increase your bench, eat.

    And I second the suggestion for "West Side for Skinny Bastards".
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    I disagree. As long as intensity and total volume is accounted for, he should be fine. As far as maxing out, I agree that is a very BAD idea to do 3x per week.

    Check out the 5x5 program, as mentioned above. Also, look into Hypertrophy Specific Training (HST).

    Though you seem mainly concerned w/ your bench numbers, I'm going to assume you want to keep gaining muscle as well as a bigger bench? Correct?

    You have a long way to go WRT growth... EAT!!!

    Quote Originally Posted by TheAnimalG View Post
    3 day workout? 3 days a week doing bench is too many. You need to let your muscles grow.

    Here are my tips:
    - Stick with 2 days a week MAX.
    - EAT EAT EAT. If you want to increase your bench, eat.

    And I second the suggestion for "West Side for Skinny Bastards".
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    Your 125 lbs dude. Your skinny as hell. Face the fact that your going to have to EAT!!!!! before your bench is gonna go anywhere. Your bench is actually pretty good for your weight.

    Why is getting your bench up so important? What about your squat and your dl?
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    where would I find those programs at?
    And i do eat alot, it is very hard for me to gain weight, my mom and dad were broth scrawny and small... but i do need to eat more, altho i am eating alot

    and i dunno bench to me is kinda like a marker, for me, i dress to impress, and friends dont ask how much i can squat they ask how much can i bench, that is alwayys the question, none of my friends workout, cept for one...

    but where can i find those programs, and they dont involve any special equipment do they?

    and do you strongly suggest these, or are they just a thought....

    Thanks!
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    You would find them on the Internet.



    (yesss... I love using that emoticon)
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    I looked at the 5x5
    if im correct on their is only one 5x5 for what u guys have suggested?
    because the main thing is squat! that is the only thing i cannot do because my ceiling to loww

    anything can replace that, non machine wise?
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    Quote Originally Posted by Doubravkody View Post
    I looked at the 5x5
    if im correct on their is only one 5x5 for what u guys have suggested?
    because the main thing is squat! that is the only thing i cannot do because my ceiling to loww

    anything can replace that, non machine wise?
    You can't squat because your ceiling is too low? You cannot stand up straight in the area you train?
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    lol, im 5'5, my ceiling is 5'6, i can do everything else, besides squat because doesnt squating involve having the bar over your shoulders, which puts it well above 5'6 ive tried...
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    Dang, man... and I though my basement ceiling was low.

    I can do squats... I just can't find a rack short enough to fit.
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    Quote Originally Posted by ShakesAllDay View Post
    Dang, man... and I though my basement ceiling was low.

    I can do squats... I just can't find a rack short enough to fit.
    I have the same problem.I use 2 wooden chairs and weighted down milk crates as a rack for squats :squat:
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    Quote Originally Posted by Doubravkody View Post
    hey guys,im a small guy, and ive been working out for bout a year now when i first started to come on this site i weighed 115lbs/135 max bench

    im at now 125lbs/175 bench

    but im stuck!

    ive been stuck at that for the past 2 months! i tried 180 a few days ago and i culdnt get it up.. I dont want my max bench to be only 175, so i was wondering if anyone could give me a 3 day workout just for a more improved bench, no fancy machines tho cuz i do not have any, i just have free weights...

    i hope i get some help1

    and thanks, this site really does own :P

    5x5 with core lifts superset 4x12 with curls & skullcrushers...works for me
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    http://anabolicminds.com/forum/cycle-info/222790-tex89s-msten-rx.html
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    Quote Originally Posted by Doubravkody View Post
    hey guys,im a small guy, and i
    and thanks, this site really does own :P
    Although thereís reason to believe you could bench 3x week Iíve never seen a powerlifter approach it that way. So if you strength is your main concern then I would take a page out of their book. Itís been awhile since I worked out at a gym with those that competed, but I think their strategy was Monday/squats , Thursday/deads and Saturday bench. I know you said thereís not enough room for squats.

    You can try 2x week but I think 3 times a week will lead to over training chest and under training everything else. Your bench is mostly chest, but shoulders and arms also come in to play. When I started my weight/strength wasnít much different from yours.

    You didnít give us much info on what youíre doing now. That would be a good start, but hereís a few parameters I think are important.
    1) Keep the umber of sets roughly 10-15, for me 12-13 works, more than that I over train.
    2) Mix up the reps, the best range I think is 5-12. Singles and doubles are way too much strain on the tendons. 10 is supposed to be best for hypertrophy. Iíve heard of the 5x5 before, it seems to work. I havenít maxed in years, I donít care to, it doesnít do anything for my strength.
    3) If youíre after strength, donít rush through your flat benchís. A 3 to 5 minute rest between sets is reasonable. Save the bodybuilding for other movements.
    4) Not every set has to be to failure, especially when youíre working up to your heaviest set.
    5) If your total workout exceeds much more than 1 hr then you risk low test and high cortisol. At the least keep it under 1.5 hrs.
    6) Make sure you eat well within a half hour of your wo. A protein shake right afterward would be best.
    7) ONLY BENCH HEAVY ONCE A WEEK. you won't recover from it. So the other day(s) keep the reps high, no less than 8.

    This is what I do, itís not the only way to do it and you can probably find better, but itís a pretty common approach. Just change the numbers to suit you:
    An example:
    1) Barbell bench : 135x10, 230x11, 270x7, 310x4, 310x4, 270x7
    2) Incline bench:205x12, 225x10, 225x8, 205x10
    3) Machine flies 170x12x3
    4) Machine Pullovers 1x15x140 (some times I skip this)

    There's really a lot that goes into a strong bench or strong anything. I think if you look around this board you'll get an idea of how to split up your body parts. Each one has it's plus' and minus'. You can start with 2x a week but as you get stronger you'll find that you won't recover as fast between wo's so 1x for each bodypart is what most people wind up with.

    I gotta go. Hopefully, I don't have any typo's.

    good luck
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    I came up with my months schedule, think its alright, it might sound like over training to you guys, but its not really, i do 6 reps for the following, and my deadlifts, arent much weight, so yea..

    Monday-deadlifts,legcurls,calf raises,squats

    Tuesday-100 reg pushups,100 diamond pushups,100 wide pushups,20 pounds weighted dips, Ab w/o

    Wednesday- 2 hand easy curl,forearms-like curling the bar behind your back,bentrowes,machine butterflies

    Thursday- Lat pulldowns,shoulderriases,arm spreads,incline dumbell bench

    Friday-Cal raises calf leg curls,dead lifts, Ab w/o

    Saturday- Calf raises, leg curls, tricep bench, Ab w/o

    Sunday- Make up Day


    Takes me roughyl bout 1 hour each day...
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    Quote Originally Posted by Doubravkody View Post
    I came up with my months schedule,
    Sure, but the issue was getting stronger in the (flat) bench, and I'm not sure I see any in your plan.
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    Quote Originally Posted by Doubravkody View Post
    hey guys,im a small guy, and ive been working out for bout a year now when i first started to come on this site i weighed 115lbs/135 max bench

    im at now 125lbs/175 bench

    but im stuck!

    ive been stuck at that for the past 2 months! i tried 180 a few days ago and i culdnt get it up.. I dont want my max bench to be only 175, so i was wondering if anyone could give me a 3 day workout just for a more improved bench, no fancy machines tho cuz i do not have any, i just have free weights...

    i hope i get some help1

    and thanks, this site really does own :P
    look into West Side Barbell. the dynamic effort days i think have done wonders for strength. right now im at 335 and still progressing.
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    Quote Originally Posted by OCCFan023 View Post
    Check out Bill Starr's 5x5 program and West Side for Skinny Bastards.
    x2 ..... in theory is up 2.5% a week
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    well i forgot to put in their that also, ill be going to the gym one night each week which would replace one of those days workouts, and id be doing bench, military presses, forearm curls, and incline bench, so basically one night all pushups for a better bench, then the other day benching for a better bench
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    i may get bashed for this but i say my best gains doing this.
    i'll try to modify for it your liking.
    p.s. deads are for back

    mon-first exercise go heavy on squats if you get into the gym or whatever.

    (was thursday back?)

    thur-first exercise deadlifts

    sat-first exercise flat bench

    the next week switch it up. so instead of doing squats again doing leg press as your first exercise and do whatever other **** you want along with legs.
    then when you have back the next week maybe start off with barbell rows or something.
    then on chest day the next week start of with DB bench.

    my workout looks like this.

    mon-chest and traps
    tuesday-bi's and abs
    wed-legs
    thur-back, post delts (sorry back of shoulder)
    fri-anterior and medial delts with tri's.
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