what is the fastest way to increase bench press

[dloehr22]

i am just looking for workouts to increase strength on the bench press. im not worried about the looks.

 

[KoolDrew]

You think just because you didn't get the answer you wanted in the other topic that posting another one would help?

 

[dloehr22]

sorry i just thought it would get noticed. i figured that was coming....i just wanted as many opinions as i could get...sorry

 

[BigPoppa]

In weightlifting, there is no easy answer.

How long have you been lifting?
Whats your bench now versus where you started?
Do you have solid technique? Ever had your bench press analyzed by someone knowledgeable?

In general, for a noob to semi noob:
Work sets in the low rep ranges: 3 to 6
Set ranges: 3 to 8

Get as much rest as you need between sets when going after strength. Eat.

Starting strength is very popular here, and for good reason. Check it out. Rippetoe has bench press as 3 sets, 5 reps for your working sets. You bench every other workout. You try to add 5lbs per workout. That'll eventually dwindle to 5lbs/week. Which is still 260lbs. Not exactly realistic. Your gains will slow.

 

[dloehr22]

Originally posted by: BigPoppa
In weightlifting, there is no easy answer.

How long have you been lifting?
about three months hard



Whats your bench now versus where you started?
i was at about 185 and now benching between 200 and 205 and i got that a month ago, but cant get any more!

Do you have solid technique? Ever had your bench press analyzed by someone knowledgeable?
I looked at proper tech. and i am pretty close but when i really critique it i am way weaker or just really uncoordinated it feels uncomfortable and kinda hurts my back but i dont know. im probably not used to it. i just tried it a few days ago.

In general, for a noob to semi noob:
Work sets in the low rep ranges: 3 to 6
Set ranges: 3 to 8

Get as much rest as you need between sets when going after strength. Eat.

Starting strength is very popular here, and for good reason. Check it out. Rippetoe has bench press as 3 sets, 5 reps for your working sets. You bench every other workout. You try to add 5lbs per workout. That'll eventually dwindle to 5lbs/week. Which is still 260lbs. Not exactly realistic. Your gains will slow.

 

[dloehr22]

sorry i dont know how to do the whole "quote thing so i did it like that.

 

[bossman34]

I dont know what you're looking for...you've been given some good tips in the 3 threads that you have asked your question. You need to eat more, make sure your technique is sound, and change your program.

One way to go would be to change to an upper body/lower body split. With this program you train both upper body and lower body 2x per week. For example:

Monday - Legs (3x5)
Tuesday - Upper Body (3x5)
Wednesday - Off
Thursday - Legs (3x12)
Friday - Upper (3x12).

So basically, you have a heavy day and a light day for both upper and lower body. This way you're getting some endurance/hypertrophy and strength training in the same week. This is just another way to do it. Of course, if you're not eating enough you won't make any progress. Also, it's a good idea to keep a weightlifting log so you can track your weekly progress otherwise it can be kind of a guessing game when you get to the gym every day.

Just to emphasize one thing...you need to make sure your form is good on ALL exercises. Not only will this help in your strength gains, but it will also greatly reduce your risk of injury. Doing heavy squats and deadlift with bad form is a recipe for disaster. Research, watch videos, read starting strength, get critiqued, etc...don't just jump into it thinking you are using good form. If something is hurting your back, you are probably doing it wrong...don't assume it's because you're "not used to it."

 

[dloehr22]

thanks for the info. i will do those things and hopefully it will work. thanks again for the help