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Increasing bench help

cg123

Member
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?
 
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.
 
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
 
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
 
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.
 
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
 
cg123 said:
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
Click to expand...

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
 
Rodja said:
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
Click to expand...

yep any kind of db pressing is awesome for the stabilizer muscles
 
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