Increasing bench help

  1. 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. 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.
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  3. 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
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  4. 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. 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.
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  6. How's your technique?
    M.Ed. Ex Phys


  7. 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. 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. 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
  

  
 

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