Best way to increase bench press strength

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  1. Best way to increase bench press strength


    I used the mm2k bench program, I went from benching 175 to 295 in 4 months with a modified version of this program. It included a few extra exercises than what it recommends.

    Heres a link
    MM2K Bench Program


  2. smolov jr.
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  3. That is an easy question to answer just take some test....your bench press strength will go insanely high j/k

  4. haha that true.
    Anyway I was thinking of doing that same program(mm2k) but replace squats for the presses.

  5. Quote Originally Posted by Superdoad View Post
    I used the mm2k bench program, I went from benching 175 to 295 in 4 months with a modified version of this program. It included a few extra exercises than what it recommends.

    Heres a link
    MM2K Bench Program

    So your bench went up 120 pounds in just 4 months?
    that just isnt natural and probably no variation of training can induce such gains. unless you were using excessive amounts of steroids, the 120 pound increase just was never a part of reality.
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  6. Quote Originally Posted by EatMeat View Post
    So your bench went up 120 pounds in just 4 months?
    that just isnt natural and probably no variation of training can induce such gains. unless you were using excessive amounts of steroids, the 120 pound increase just was never a part of reality.

    Doesnt seem possible huh? The only time I have seen something similiar is when someone benches for like the first time ever. A 180lbs guy at first he cant put 135lbs up but then like a few weeks later they can hit 150lbs.

    Its like learning technique and using muscle strenght you had but the first time benching could not really access it.

    hope that all was easy to follow.

  7. Quote Originally Posted by Superdoad View Post
    I used the mm2k bench program, I went from benching 175 to 295 in 4 months with a modified version of this program. It included a few extra exercises than what it recommends.

    Heres a link
    MM2K Bench Program
    What supplements/PHs/steroids were you on!!

    Even on roids that seems like a lot for just 4 months, but what do I know.


  8. Haha I can explain. I used to be a bit of a coke head, I was 18 yrs old and had gotten sent to a boys ranch for a probation violation(dirty pee test for weed). So any way I was really into parties, selling and snorting coke, and hadn't trained for about a year (dropped the football, and schooll for other activities). Just really unhealthy in general.

    So anyway at this ranch you get feed 3 squares a day big ones. You get to sleep very consistantly and workout everyday if you wish. One of the counselors (sheriff in adult jail) , gave me a copy of this program to try, he had been giving it to the kids for a little while. So I figured my 1rm, it was 175 but before this it had been up to 230 so I tried 200 couldn't get anywhere near to moving it. So the first couple weeks it went up very dramatically, because of the first couple of adaptations, such as relearning the movement, and recruiting more motor units. On top of that I just ate, ran, lifted, and slept. I gained about 45 lbs(180-225) of bodyweight and trully looked like I was just off a cycle, I was huge and all rounded out. Al my friensd made jokes about how they were going to get arrested so they could get big.

    So I think it was a mix of being out very out of shape when i started, and very consistent sleeping, eating, and training.

  9. Oh and I could have hit 300 but in the last week I got in trouble for sneaking some creatine in, someone asked me what was in my water and the counselor heard. they said no more weights for me and had gotten out the week after.

    Even my counselor was hella impressed by how much I gained (he was a powerlifter at the time, real big guy). He said most guys dont have the nutrition aspect. Milk was easy to get in there:-)

  10. Thats how the pros get big. They have absolutely nothing else that they have to do with their day. Those in the real world have their crazy lives that get in the way. lol

  11. Quote Originally Posted by Maverick60 View Post
    Thats how the pros get big. They have absolutely nothing else that they have to do with their day. Those in the real world have their crazy lives that get in the way. lol
    I agree completely. But what I didn't do is workout all day, 4 hours a week at the most with the weight training.What I did do is I ate and slept at exactly the same time everyday(it was scheduled). I think that has a lot to do with how much size I put on.

  12. Quote Originally Posted by DALLASxBROWN View Post
    smolov jr.

  13. Best way to increase your bench = increase your squat.


    You think I'm kiddin'!

  14. I not only believe it but I'll prove it in the near future.

  15. Chains.

  16. Quote Originally Posted by RenegadeRows View Post
    Best way to increase your bench = increase your squat.


    You think I'm kiddin'!

    I dont know about that. Id say the best way to increase bench is to bench heavy sets and eat a ton and increase bodyweight.

  17. Quote Originally Posted by Pleonastic View Post
    I dont know about that. Id say the best way to increase bench is to bench heavy sets and eat a ton and increase bodyweight.
    do your plan then start doing squats a couple of months in and you will see how much squats really do help bench and over all strength

  18. Quote Originally Posted by Dyou View Post
    do your plan then start doing squats a couple of months in and you will see how much squats really do help bench and over all strength
    The only role that legs would plan in a bench press would be to create a stable base. Squatting would not be of much help for this as legs should already have enough strength to create a stable base while lying on a bench. If you are referring to legs during a bench press by aiding in arching the back to press the weight up, then you are performing an incorrect bench press and are seriously increasing the risk of injury. Or, you think that leg workouts release more testosterone (which they do) but the differences are minute.

  19. Quote Originally Posted by russy_russ View Post
    The only role that legs would plan in a bench press would be to create a stable base. Squatting would not be of much help for this as legs should already have enough strength to create a stable base while lying on a bench. If you are referring to legs during a bench press by aiding in arching the back to press the weight up, then you are performing an incorrect bench press and are seriously increasing the risk of injury. Or, you think that leg workouts release more testosterone (which they do) but the differences are minute.
    i would not say that the differences in testosterone release are something to be over looked.

  20. Quote Originally Posted by fightbackhxc View Post
    i would not say that the differences in testosterone release are something to be over looked.
    I didn't say it should be overlooked, but it isn't going to help with overall strength as much as some people may think. Like I stated before, it does release a bit more testosterone; however, the body can produce only so much naturally to stay dynamically in its homeostatic ranges. Also, this extra release is only short-term (~2 days at most). It does not contribute to long-term increase in natural testosterone.

  21. Quote Originally Posted by Dyou View Post
    do your plan then start doing squats a couple of months in and you will see how much squats really do help bench and over all strength
    I do think squats increase overall all strength and mass/weight, therefore it will help with bench press some. However, the key word was "BEST" doing squats is surely NOT the BEST way to increase your bench press. Doing squats would be the best way to increase your squats.

  22. Take a guy who only works his upper body and pit his bench against someone who squats as well.

    BUT ... you shouldn't take my word for it. Just go out and do it, if you want your numbers to increase that bad.

    Overall strength increase & test release counts for alot. You can't build strong branches without a solid base/trunk/roots.

  23. Quote Originally Posted by RenegadeRows View Post
    Take a guy who only works his upper body and pit his bench against someone who squats as well.

    BUT ... you shouldn't take my word for it. Just go out and do it, if you want your numbers to increase that bad.

    Overall strength increase & test release counts for alot. You can't build strong branches without a solid base/trunk/roots.
    Im agreeing with you to an extent the overall mass building of squats and doing the legs does help for overall improvement.

    you can build strong arms though and never it the legs but maybe theyd be jus a lil better if you did.

    Its all good tho man, I am trying it now I used to never do legs but now I am.

  24. Squats do help with overall strength which would include your bunch not that your quads themselves help you bench press. It is a fact that the guys who squat often and bench often (without overtraining) have better gains overall including their bench. It is fact.

  25. If you read my posts, then you would know that I agree with squats helping overall strength; however, some people have the idea that the results are astronomical and in fact they really are not. Also, with that little bit of extra release of testosterone; how much do you think isn't bound to SBGH?
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