Training Forum: This is a discussion on Bench help within the Bodybuilding forums, part of the extensive steroid information at MESO-Rx; what's a good way to get your bench up. i've been stuck at 275 forever. poeple tell me to do ...
what's a good way to get your bench up. i've been stuck at 275 forever. poeple tell me to do lots of incline and flys but that doesn't seem to work. my diet is the only thing i can think about uping. right now i'm at around 3,200cal/day. i was thinking maybe boosting it up to at least 3,600cal/day. sound good?
wat is your current routine like? how long have you been doing it for - how do you train on a weekly basis?
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I have found that when I get stuck at a weight that if I switch from barbell to dumbells and keep the weight the same that when I switch back to barbell's that I will have surpassed my old best weight. When you use dumbell's you not only use all the core muscle but you use all the little muscles to stabilize the weight. Hope that helps.
Definitely change up your routine if you do the same one all too often.
Ever tried negatives?
AS is 100% correct..CHANGE ROUTINE ! YES NEGATIVES HEAVY AS HELL ! Here is what you do : Forget dumbells for awhile,do this workout with a barbell,a spotter, and 1 time per week.
Find your max weight on 12 reps flat bench barbell.Start with that weight and add weight as you go down in sets in this order ; 12,10,8,6,4,2 you will be adding 10-20 lbs each time.Take 2 to 2.5 minute rest between each set.Now strip weight as you go back up...4,6,8,10 ,12...you can do 2 different tri exercises at this point and the chest day is over.If you do this correctly for 60 days you will increase your bench.As the weeks go by you will have to start off with more weight as you get stronger.It is a failure workout...if you get through the entire workout every set every rep you have to add weight the next week so at some point you begin to fail..this is why you have to have a spotter.At end of work out every other week load the barbell with 10-20 % more weight than your 2 set and do a few ( 4-6 ) negatives...OUCH !!!!!!
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Steroids are illegal in the United States w/o a prescription.I do not use them and do not advocate thier use by anyone.Do not ask me source related questions as I do not know any sources.I will answer only intelligent questions related to training,nutrtion,and hypothetical use of steroids.Phil : 4:13
back work will also help w/ the negative part of the lift. mostly rowing movements with your hands in the same position as they would be durring a bench (bent rows). You might also want to bench using different hand positions on the bar, closer and wider then you're used to. Form is also a big deal, make sure your head is right under the bar, not behind it. Make sure you're arching your back (not to much though) and lowering the bar to the lower part of the chest, not your nips or above. Doing 5x5 on incline and prioritizing my triceps helped my flat a lot.
Eating 3,600 cals may more maynot be enough, what are your stats?
AS is 100% correct..CHANGE ROUTINE ! YES NEGATIVES HEAVY AS HELL ! Here is what you do : Forget dumbells for awhile,do this workout with a barbell,a spotter, and 1 time per week.
Find your max weight on 12 reps flat bench barbell.Start with that weight and add weight as you go down in sets in this order ; 12,10,8,6,4,2 you will be adding 10-20 lbs each time.Take 2 to 2.5 minute rest between each set.Now strip weight as you go back up...4,6,8,10 ,12...you can do 2 different tri exercises at this point and the chest day is over.If you do this correctly for 60 days you will increase your bench.As the weeks go by you will have to start off with more weight as you get stronger.It is a failure workout...if you get through the entire workout every set every rep you have to add weight the next week so at some point you begin to fail..this is why you have to have a spotter.At end of work out every other week load the barbell with 10-20 % more weight than your 2 set and do a few ( 4-6 ) negatives...OUCH !!!!!!
A powerlifter taught me this routine..I use it every year for 3 months straight..it will add to your bench no doubt. I freaking love to do this on test for those 3 months..I know that is cheating but damn it gets you strong as hell.And just to make myself clear you do not need the gear to increase your bench on this workout..just lots of food and rest.
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Steroids are illegal in the United States w/o a prescription.I do not use them and do not advocate thier use by anyone.Do not ask me source related questions as I do not know any sources.I will answer only intelligent questions related to training,nutrtion,and hypothetical use of steroids.Phil : 4:13
A powerlifter taught me this routine..I use it every year for 3 months straight..it will add to your bench no doubt. I freaking love to do this on test for those 3 months..I know that is cheating but damn it gets you strong as hell.And just to make myself clear you do not need the gear to increase your bench on this workout..just lots of food and rest.
Lol, MY THOUGHTS EXACTLY! I must say that I love to do negatives too. I will start with maybe 25 lbs over my two rep max and then work my way up to about 50-60 lbs or more over it. After just a few weeks, my max usually increases by a good 20 lbs or so
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