Question:
Quick ways to improve bench in a week
Self explanatory
any help is appreciated
thanks
(this is for a competition)
So by comp you mean comp between you and your friend.
Nothing major is gunna change in a week. Sorry to burst your bubble.
Bench hard and get some solid rest. Eat well. Repeat.
http://animalpak.com/html/article_details.cfm?ID=364
Eat. Eat. Eat.
And eat more.
Then rest. Rest. Rest.
Rest [insert period]
haha alright thanks
what about any tips on doing better like form or etc
Bench in a rack, set it so you can only go down 3/4s of the way do two sets at 115% of your max. Next set it so you can go down 1/2 way do 150%+ of you max 2 sets. Next do only a couple inches less then half way do 175%+ of your max 1-2x 1 set. Last set do a weight you can do for 5 reps all the way down. Now rest a week and you should have added 5+lbs to your bench.
One word:
Steroids
LOL, just kidding
http://www.teenhere/callum17.htm
Couple good articles on increasing bench
Umm seriously speaking. One week will be a toughy. Eat alot. Rest Alot. At home do explosive push ups. So that day you got heacy with your friend, you may be able to get that bar past that sticky point that's the hardest. Best advice I got really... hahhah Good luck.
Bench in a rack, set it so you can only go down 3/4s of the way do two sets at 115% of your max. Next set it so you can go down 1/2 way do 150%+ of you max 2 sets. Next do only a couple inches less then half way do 175%+ of your max 1-2x 1 set. Last set do a weight you can do for 5 reps all the way down. Now rest a week and you should have added 5+lbs to your bench. that sounds good but how many reps do you suggest for the 115% and the 150% set? also, would this work as well if i did it with a spotter? and the biggest problem i see about this is that i dont know what my max is right now so should i max out before i do this?
currently i'm doin 3x8 flat bench then 3x10 db flat bench for my chest/shoulder/tris day on monday and thursdays.
i read one of the articles posted and it said something about improving your bench in 3 weeks by workin your chest out every 5 days doin 3x4-6 bb flat, 1x4-6 incline, and 1x4-6 weighted dips (HEAVY). the comp. will be aug 8, which is next wednesday.
sorry for the rant just tryin to see which do you think would help better.
thanks again
There some threads, maybe articles, on things you can do to change your form and things like that that will maybe up your bench a little bit. Look around this site I know I've seen something on it before.
I edited the smolov jr., if you have the recovery times, then this could work. It worked for me for the 2 weeks I did it.
Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Tues - 7x5x75%
Wed- 8x4x80%
Thurs - 10x3x85%
Friday- 6x6x70%+10-20 lbs
Saturday- 7x5x75%+10-20 lbs
Sunday- 8x4x80%+10-20 lbs
And you see the pattern so yeah..
that sounds good but how many reps do you suggest for the 115% and the 150% set? also, would this work as well if i did it with a spotter? and the biggest problem i see about this is that i dont know what my max is right now so should i max out before i do this?
currently i'm doin 3x8 flat bench then 3x10 db flat bench for my chest/shoulder/tris day on monday and thursdays.
i read one of the articles posted and it said something about improving your bench in 3 weeks by workin your chest out every 5 days doin 3x4-6 bb flat, 1x4-6 incline, and 1x4-6 weighted dips (HEAVY). the comp. will be aug 8, which is next wednesday.
sorry for the rant just tryin to see which do you think would help better.
thanks again 4-5 reps for both those sets, and a spotter always helps, but is not necessary.
Edit: And no don't max first, it's imperative for this to work you do as much weight as possible, just guess your max as best you can, even if you under estimate by a few pounds.
I edited the smolov jr., if you have the recovery times, then this could work. It worked for me for the 2 weeks I did it.
Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Tues - 7x5x75%
Wed- 8x4x80%
Thurs - 10x3x85%
Friday- 6x6x70%+10-20 lbs
Saturday- 7x5x75%+10-20 lbs
Sunday- 8x4x80%+10-20 lbs
And you see the pattern so yeah.. Or if you think you can recover really quick and would rather do this try it.
Some form tips:
Drive with your legs when you push (it really does help ALOT)
Shoulder blades tucked in and under
Wrist back (thumbless too?)
Continue to accelerate throughout the whole lift, as if your trying to throw the bar into the roof.
Put your feet as far back as you can while keeping your heels on the floor.
Break your friends arms then make him bench see if you win.
Some form tips:
Drive with your legs when you push (it really does help ALOT)
Shoulder blades tucked in and under
Wrist back (thumbless too?)
Continue to accelerate throughout the whole lift, as if your trying to throw the bar into the roof.
Put your feet as far back as you can while keeping your heels on the floor. On top of that lower to mid chest, around nipples... * Don't bounce bar off chest *
And push up towards your head kinda thing!!
I edited the smolov jr., if you have the recovery times, then this could work. It worked for me for the 2 weeks I did it.
Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Tues - 7x5x75%
Wed- 8x4x80%
Thurs - 10x3x85%
Friday- 6x6x70%+10-20 lbs
Saturday- 7x5x75%+10-20 lbs
Sunday- 8x4x80%+10-20 lbs
And you see the pattern so yeah.. how am i supposd to recover thats 2 str8 weeks of tearin up in benchin
Some form tips:
Drive with your legs when you push (it really does help ALOT)
Shoulder blades tucked in and under
Wrist back (thumbless too?)
Continue to accelerate throughout the whole lift, as if your trying to throw the bar into the roof.
Put your feet as far back as you can while keeping your heels on the floor. The SUICIDE grip?!?
Break your friends arms then make him bench see if you win. hahaha thats fun but not very good advice maybe creatine????and eat eat eat...praying always helps
Self explanatory
any help is appreciated
thanks
(this is for a competition)
Answer:
So by comp you mean comp between you and your friend.
Nothing major is gunna change in a week. Sorry to burst your bubble.
Bench hard and get some solid rest. Eat well. Repeat.
Answer:
http://animalpak.com/html/article_details.cfm?ID=364
Eat. Eat. Eat.
And eat more.
Then rest. Rest. Rest.
Rest [insert period]
Answer:
haha alright thanks
what about any tips on doing better like form or etc
Answer:
Bench in a rack, set it so you can only go down 3/4s of the way do two sets at 115% of your max. Next set it so you can go down 1/2 way do 150%+ of you max 2 sets. Next do only a couple inches less then half way do 175%+ of your max 1-2x 1 set. Last set do a weight you can do for 5 reps all the way down. Now rest a week and you should have added 5+lbs to your bench.
Answer:
One word:
Steroids
LOL, just kidding
http://www.teenhere/callum17.htm
Couple good articles on increasing bench
Answer:
Umm seriously speaking. One week will be a toughy. Eat alot. Rest Alot. At home do explosive push ups. So that day you got heacy with your friend, you may be able to get that bar past that sticky point that's the hardest. Best advice I got really... hahhah Good luck.
Answer:
Bench in a rack, set it so you can only go down 3/4s of the way do two sets at 115% of your max. Next set it so you can go down 1/2 way do 150%+ of you max 2 sets. Next do only a couple inches less then half way do 175%+ of your max 1-2x 1 set. Last set do a weight you can do for 5 reps all the way down. Now rest a week and you should have added 5+lbs to your bench. that sounds good but how many reps do you suggest for the 115% and the 150% set? also, would this work as well if i did it with a spotter? and the biggest problem i see about this is that i dont know what my max is right now so should i max out before i do this?
currently i'm doin 3x8 flat bench then 3x10 db flat bench for my chest/shoulder/tris day on monday and thursdays.
i read one of the articles posted and it said something about improving your bench in 3 weeks by workin your chest out every 5 days doin 3x4-6 bb flat, 1x4-6 incline, and 1x4-6 weighted dips (HEAVY). the comp. will be aug 8, which is next wednesday.
sorry for the rant just tryin to see which do you think would help better.
thanks again
Answer:
There some threads, maybe articles, on things you can do to change your form and things like that that will maybe up your bench a little bit. Look around this site I know I've seen something on it before.
Answer:
I edited the smolov jr., if you have the recovery times, then this could work. It worked for me for the 2 weeks I did it.
Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Tues - 7x5x75%
Wed- 8x4x80%
Thurs - 10x3x85%
Friday- 6x6x70%+10-20 lbs
Saturday- 7x5x75%+10-20 lbs
Sunday- 8x4x80%+10-20 lbs
And you see the pattern so yeah..
Answer:
that sounds good but how many reps do you suggest for the 115% and the 150% set? also, would this work as well if i did it with a spotter? and the biggest problem i see about this is that i dont know what my max is right now so should i max out before i do this?
currently i'm doin 3x8 flat bench then 3x10 db flat bench for my chest/shoulder/tris day on monday and thursdays.
i read one of the articles posted and it said something about improving your bench in 3 weeks by workin your chest out every 5 days doin 3x4-6 bb flat, 1x4-6 incline, and 1x4-6 weighted dips (HEAVY). the comp. will be aug 8, which is next wednesday.
sorry for the rant just tryin to see which do you think would help better.
thanks again 4-5 reps for both those sets, and a spotter always helps, but is not necessary.
Edit: And no don't max first, it's imperative for this to work you do as much weight as possible, just guess your max as best you can, even if you under estimate by a few pounds.
I edited the smolov jr., if you have the recovery times, then this could work. It worked for me for the 2 weeks I did it.
Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Tues - 7x5x75%
Wed- 8x4x80%
Thurs - 10x3x85%
Friday- 6x6x70%+10-20 lbs
Saturday- 7x5x75%+10-20 lbs
Sunday- 8x4x80%+10-20 lbs
And you see the pattern so yeah.. Or if you think you can recover really quick and would rather do this try it.
Answer:
Some form tips:
Drive with your legs when you push (it really does help ALOT)
Shoulder blades tucked in and under
Wrist back (thumbless too?)
Continue to accelerate throughout the whole lift, as if your trying to throw the bar into the roof.
Put your feet as far back as you can while keeping your heels on the floor.
Answer:
Break your friends arms then make him bench see if you win.
Answer:
Some form tips:
Drive with your legs when you push (it really does help ALOT)
Shoulder blades tucked in and under
Wrist back (thumbless too?)
Continue to accelerate throughout the whole lift, as if your trying to throw the bar into the roof.
Put your feet as far back as you can while keeping your heels on the floor. On top of that lower to mid chest, around nipples... * Don't bounce bar off chest *
And push up towards your head kinda thing!!
Answer:
I edited the smolov jr., if you have the recovery times, then this could work. It worked for me for the 2 weeks I did it.
Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Tues - 7x5x75%
Wed- 8x4x80%
Thurs - 10x3x85%
Friday- 6x6x70%+10-20 lbs
Saturday- 7x5x75%+10-20 lbs
Sunday- 8x4x80%+10-20 lbs
And you see the pattern so yeah.. how am i supposd to recover thats 2 str8 weeks of tearin up in benchin
Answer:
Some form tips:
Drive with your legs when you push (it really does help ALOT)
Shoulder blades tucked in and under
Wrist back (thumbless too?)
Continue to accelerate throughout the whole lift, as if your trying to throw the bar into the roof.
Put your feet as far back as you can while keeping your heels on the floor. The SUICIDE grip?!?
Answer:
Break your friends arms then make him bench see if you win. hahaha thats fun but not very good advice maybe creatine????and eat eat eat...praying always helps