Increase 1RM Fast
- 10-30-2013, 08:56 PM
- 10-31-2013, 12:06 AM
There was actually an article that said the solution to this was too bench literally every day. Not heavy every day, but basically just keep doing it and getting a workout in that area.
I have no idea how credible that advice is, though, so follow it at your own risk.
- 10-31-2013, 12:59 AM
10-31-2013, 06:20 AM
10-31-2013, 07:11 AM
Sounds a little impatient, unless you have an actual comp coming up!?
Usually and for the vast majority, the best way to hit heavy singles, is by slowly working up to them over a little time by working into lower rep multi sets, (say 5x5's then 6 sets of 3, then maybe doubles and singles in your 90% range) This acclimates the body/CNS to recruit more fibers quickly, to get and build the tendons and ligs to be able to hit heavy(er) singles and does not rush one into an injury perhaps.
I also might not disagree with the above poster with quite a bit of frequency and volume (for say a stint of 4 or so weeks, since you can go stale if it is overdone) hitting perhaps a higher state of supercompensation.
10-31-2013, 02:28 PM
Google Smolov program. It was designed for squats, squatting 4 or 5 times a week depending on which version you use, but it can be adatped to benching, shoulder pressing, deadlifts, what ever. I used it for jump training for volleyball, and when all was said and done I added 55 lbs. to my squat in 4 weeks, also 4.5" to my vertical. Since it worked so well for squatting I tried it for benching for 2 weeks and it works just as well. Make sure you follow it strictly though. Following this program and trying to work hard on other body parts/exercises will lead to serious over training and you will lose progress instead.
11-04-2013, 12:31 PM
11-04-2013, 02:12 PM
11-04-2013, 02:22 PM
11-04-2013, 02:52 PM
I actually did a Smolov type with my deads and have worked the Russian % cycle with BP's quite a few times. So yeah, I have a little experience with that kind of volume and frequency.
It does teach some good work ethic too.
11-04-2013, 02:53 PM
11-04-2013, 06:59 PM
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