Increasing bench help

  1. Registered User
    cg123's Avatar
    Stats
    6'1"  176 lbs.
    Join Date
    Feb 2011
    Posts
    208
    Rep Power
    542

    Increasing bench help


    I have been doing cheat hypertrophy with low weight for a while now to build muscle but I want to switch it up and get stronger in bench. What is the best routine to increase bench?

  2. Registered User
    kBrown's Avatar
    Stats
    5'5"  200 lbs.
    Join Date
    Mar 2012
    Posts
    721
    Rep Power
    16443

    if you have been doing low rep range work you can change it up and do some high rep work 10-15 reps and still stimulate plenty of growth, just make sure you are progressively increasing the weight as the weeks go on.
    https://www.facebook.com/KBrownFitness
  3. Registered User
    machorox123's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
    Mar 2011
    Location
    philly
    Posts
    1,488
    Rep Power
    141404

    Or jus cycle with rep ranges.. Go low for a few weeks like 3-8 then another few weeks at 8-12 and then 12-16 yu get the best both sarcoplasmic hypertrophy and myfibrillar
    •   
       

  4. Registered User
    machorox123's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
    Mar 2011
    Location
    philly
    Posts
    1,488
    Rep Power
    141404

    But if yur jus trying to get srtong just train with heavy weight for low reps but not for more then a few weeks at time. Yur joints will start to mess wit you
  5. Registered User
    StangBanger's Avatar
    Stats
    6'0"  200 lbs.
    Join Date
    Apr 2011
    Location
    SoFla
    Posts
    1,298
    Rep Power
    17361

    yeah just switch it up.. I was doing low rep range and making great progress.... then it kinda slowed to stop so I switched to high rep range and the gainz are coming on again.. I will be switching back to low rep as soon as this spurt slows down.
    Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html
  6. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,087
    Rep Power
    918008

    How's your technique?
    M.Ed. Ex Phys
  7. Registered User
    cg123's Avatar
    Stats
    6'1"  176 lbs.
    Join Date
    Feb 2011
    Posts
    208
    Rep Power
    542

    Techniques good. So is strength. I just recently have been keeping around the same weight and doing higher reps with a slow contraction. And some times like one chest day I'll do more strength then one I'll do hypertrophy
  8. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,087
    Rep Power
    918008

    Quote Originally Posted by cg123 View Post
    Techniques good. So is strength. I just recently have been keeping around the same weight and doing higher reps with a slow contraction. And some times like one chest day I'll do more strength then one I'll do hypertrophy
    Having a big bench is not about a "chest" day as the bench press encompasses far more than the chest as the primary movers. How much can you row? What are your accessory lifts to make your bench better? Where is your sticking point?

    For example, here's my template for my Max Effort bench day:

    Bench
    Work up to prescribed max set for the day

    Supplemental lift
    Either floor press, flat DB press, or paused presses

    Lats/triceps/upper traps
    M.Ed. Ex Phys
  9. Registered User
    machorox123's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
    Mar 2011
    Location
    philly
    Posts
    1,488
    Rep Power
    141404

    Quote Originally Posted by Rodja View Post
    Having a big bench is not about a "chest" day as the bench press encompasses far more than the chest as the primary movers. How much can you row? What are your accessory lifts to make your bench better? Where is your sticking point?

    For example, here's my template for my Max Effort bench day:

    Bench
    Work up to prescribed max set for the day

    Supplemental lift
    Either floor press, flat DB press, or paused presses

    Lats/triceps/upper traps
    yep any kind of db pressing is awesome for the stabilizer muscles
  •   

      
     

Similar Forum Threads

  1. New Study on Increasing Your Bench Press
    By HealthBlitz in forum Powerlifting/Strongman
    Replies: 15
    Last Post: 08-12-2011, 08:48 AM
  2. Flat Bench vs. Incline Bench
    By noviceiron in forum Exercise Science
    Replies: 84
    Last Post: 10-17-2010, 02:33 PM
  3. Replies: 18
    Last Post: 09-23-2009, 11:44 PM
  4. Need help increasing back arch (Bench)
    By thaOrleanyte in forum Powerlifting/Strongman
    Replies: 16
    Last Post: 11-19-2008, 06:02 PM
  5. Flat Bench VS Dumbell Bench
    By The Flash in forum Exercise Science
    Replies: 35
    Last Post: 02-28-2008, 01:32 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in