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March 17, 2009 @ 11:54 PM
NameBeBrian

Post: 61

Join Date: Mar 2009

Do you guys have any tips or techniques to raise your max faster?
March 18, 2009 @ 10:12 AM
cbk

Post: 1269

Join Date: Dec 2008

Location: Planet Earth

if you arent start doin alot of ab wrkouts to strengthen tht, abs r ur core muscle meaning they are used in some way whenever ur using ur other muscles, strong abs means ur other muscles will given a decent boost. a yr ago i was only able to bench 75, about 2 months ago i was able to get up to 155, which is about 10-15 lbs over my own body weight
March 18, 2009 @ 08:53 PM
weezyfuckdbaby

Post: 364

Join Date: Dec 2008

ccccc
March 18, 2009 @ 09:31 PM
BobtheFoB

Post: 335

Join Date: Jun 2008

Location: 626

if you arent start doin alot of ab wrkouts to strengthen tht, abs r ur core muscle meaning they are used in some way whenever ur using ur other muscles, strong abs means ur other muscles will given a decent boost. a yr ago i was only able to bench 75, about 2 months ago i was able to get up to 155, which is about 10-15 lbs over my own body weight


orly?....................................
no i dont think so.

do pyramid power sets. one heavier than another. maximum of 8 reps/set.
i start like

145 x 8 , 155 x 6, 165 x 4, 155 x 6, 145 x 8.

worked for me.
you can also do other workouts to strengthen the triceps and pectorals which can help raise your bench max because that's what you work out when you bench.

chest - do some dumbbell flys or pushups.
triceps - do tricep lifts.
March 18, 2009 @ 11:47 PM
NameBeBrian

Post: 61

Join Date: Mar 2009

alright thanks guys for u reply.. And i max like 150. it used to be higher, but it went down so quick.. anyways so wat should i rep?
March 19, 2009 @ 09:32 AM
Domo

Post: 474

Join Date: Jan 2009

Light reps., heavy weights
5, 3, 1...
5, 5, 5...

Make sure to warm-up
Arch your back and keep your butt down. Elbows tucked.
March 19, 2009 @ 01:20 PM
ClydeFrazier

Post: 6407

Join Date: Feb 2009

i just do 5x5 going up 10 lbs each set.

Melo Gang All Day

March 19, 2009 @ 03:53 PM
unknown force.

Post: 3969

Join Date: Nov 2007

Location: san diego

this might be more for once you reach a plateau but incline and decline bench, and military press helps too. just different variations of benching and doing the motion
March 23, 2009 @ 02:31 PM
Brandon

Post: 386

Join Date: Feb 2008

Location: Vancouver, B.C

5 x 5 training. You aren't only working your upper body are you? Work shoulders, triceps hard also. I found using dumbbells are more effective than bench press.
March 23, 2009 @ 03:45 PM
weezyfuckdbaby

Post: 364

Join Date: Dec 2008

5x5 is decent but it isn't the 'be all, and all' in terms of rep schemes.

The whole point of lifting is to shock your body.

Right now, I'm doing 3 exercises per body part daily, and I am using the following rep scheme:

(Shoulder Day)

Push Press - 5x5
Lat Raise - 4x10
Side Raise - 3x15

The gains I've been seeing using a rep-scheme like this have been outstanding thus far.
March 23, 2009 @ 05:54 PM
wiznerd1

Post: 526

Join Date: Sep 2008

Location: L.A.

creatine and upper body work
March 23, 2009 @ 06:47 PM
havok...

Post: 1465

Join Date: Apr 2007

Location: Pittsburg, CA

do warm ups...its important...do a weight thats pretty easy for you, i warm up with 135 10 times. then i put my weight on. i switch it up when it comes to the sets...

sometimes ill do...
10 - 135 (warm up)
10 - 185
8 - 195
6 - 205
4 - 215
2 - 225 (if i can, my muscles are usually dead halfway through the set of 4)

other times...jus do sets of 5, higher weights accordingly.

or 3 sets of 10...but dont just try to max out every time. it takes time.

we also do burnouts. put on a weight that you can do a lot of. for example...115 lbs as many times as possible.

and dumbell press and incline works well too.
pushups help a lot also. this sounds funny, but if youre stuck at home for the whole day...do like...20 every hour...actually works. we had a week off during football season, i did this, and my bench weight went up like...20lbs...coulda been mental...but hey, it worked.

and dont bench every day put some days in between.
March 23, 2009 @ 07:45 PM
BFURCH

Post: 532

Join Date: Dec 2008

Location: The Northwest

No the shit about core strength is true you're cheating yourself if you lift hard and don't do a solid ab workout at least 2-3 times a week. I was at 245 during football season, a lot of it has to do with sticking to a routine (like how often you lift, not your rep schemes) and eating right otherwise. If you lift every day and eat junk food, you body doesn't have anything to rebuild your muscles with.
March 23, 2009 @ 07:47 PM
AbDizzy

Post: 436

Join Date: Oct 2008

Bench alot when I was younger I moved from 45kg to 60kg in a month.
March 23, 2009 @ 10:05 PM
scrm

Post: 947

Join Date: Aug 2007

floor presses
March 23, 2009 @ 10:29 PM
nogi-drew

Post: 772

Join Date: Feb 2007

hard work?
March 24, 2009 @ 12:39 AM
weezyfuckdbaby

Post: 364

Join Date: Dec 2008

No the shit about core strength is true you're cheating yourself if you lift hard and don't do a solid ab workout at least 2-3 times a week. I was at 245 during football season, a lot of it has to do with sticking to a routine (like how often you lift, not your rep schemes) and eating right otherwise. If you lift every day and eat junk food, you body doesn't have anything to rebuild your muscles with.


Truth.

I used to work out a lot, but my diet was whatever. I changed my diet in November and I've probably made more progress the past 5 months than I have the past 5 years combined (in terms of body composition).
March 24, 2009 @ 01:37 AM
Hid

Post: 250

Join Date: Jan 2008

Location: York, PA

heyyy, try working out your wrists....
March 24, 2009 @ 10:16 PM
krzyrice

Post: 343

Join Date: Aug 2008

Location: Garden Grove

the most important thing is that each week you should be increasing your weight even if its only by a pound
March 24, 2009 @ 10:30 PM
roastbeef

Post: 168

Join Date: Mar 2008

more like end thread

im surprised, you guys have the workout routine down, but no workout can beat a good diet.

oh and drink a lot of milk.

http://startingstrength.wikia.com/wiki/Nutrition,_Supplements_and_Cardio#I.27m_skinny_and_I_want_to_get_huge.2C_what_should_I_eat.3F
March 24, 2009 @ 10:51 PM
cbk

Post: 1269

Join Date: Dec 2008

Location: Planet Earth

drinking milk is not exactly a good thing, cuz those cows they get the milk from are fed an unnaturally high diet of corn, and if you know anything about corn its not exactly meant to be eaten so heavily. All that corn causes acidosis in the cows so they are fed preemptive antibiotics that filter into the milk, and they are also given a boost of estrogen to help them produce more milk. Estrogen is a FEMALE hormone, its horrible for anyone tryin to build muscle mass and is counterproductive
March 26, 2009 @ 05:10 AM
roastbeef

Post: 168

Join Date: Mar 2008

As Mark Rippetoe said, he tells his kids that they have to drink a gallon of whole milk each day and get kicked out of an all-you-can-eat buffet at least twice weekly.

Mark Rippetoe dedicates his life to this, I appreciate your input but he does a lot of research too and it makes sense to keep the body full of fluid and while your at it calories. we're talking about putting on size and strength not muscle tone.
March 26, 2009 @ 03:11 PM
Brandon

Post: 386

Join Date: Feb 2008

Location: Vancouver, B.C

drinking milk is not exactly a good thing, cuz those cows they get the milk from are fed an unnaturally high diet of corn, and if you know anything about corn its not exactly meant to be eaten so heavily. All that corn causes acidosis in the cows so they are fed preemptive antibiotics that filter into the milk, and they are also given a boost of estrogen to help them produce more milk. Estrogen is a FEMALE hormone, its horrible for anyone tryin to build muscle mass and is counterproductive


Do you drink milk?
March 26, 2009 @ 05:00 PM
F/22

Post: 2803

Join Date: Aug 2008

Location: california

drinking milk is not exactly a good thing, cuz those cows they get the milk from are fed an unnaturally high diet of corn, and if you know anything about corn its not exactly meant to be eaten so heavily. All that corn causes acidosis in the cows so they are fed preemptive antibiotics that filter into the milk, and they are also given a boost of estrogen to help them produce more milk. Estrogen is a FEMALE hormone, its horrible for anyone tryin to build muscle mass and is counterproductive

organic milk be a solution?
March 26, 2009 @ 10:06 PM
roastbeef

Post: 168

Join Date: Mar 2008

yeah I drink organic milk.
March 27, 2009 @ 01:47 AM
KICKROCKS

Post: 878

Join Date: Jan 2007

Location: 8(31)0

get lots of energy from your PWO meals. maybe some creatine as someone stated previously.
March 27, 2009 @ 09:57 PM
Sole_survivor

Post: 73

Join Date: Nov 2008

NO-Xplode!!! or rather creatine, always helps me break my plateau, when i used NO-Xplode my max went up 70 in 2 weeks
March 28, 2009 @ 12:29 PM
DaTruth1

Post: 488

Join Date: Apr 2008

Location: Saskatchewan

Do like 6 months Rippetoes. My squat increased 100 lbs, deadlift 135 lbs, and bench 50 lbs.
March 28, 2009 @ 02:44 PM
QuestNEvrythng

Post: 35

Join Date: Jan 2009

Location: City of Los(t) Angel...

creatine and upper body work


Creatine doesn't do anything... it simply allows your muscles to retain more water so you'll "look" bigger (at least if you drink a shitload of liquids, which you have to or you risk dehyrdation) but it does absolutely nothing for your actual physical strength or muscle mass.

Regardless to answer the OP the best thing you can do is just vary up your chest excerises, the best way to strengthen your chest or any muscle group is through variety. If you only do bench press you'll plateau fairly quickly. You want to do a variety of different exercises try doing dumbbell flys, incline bench, decline bench, weighted pushups, etc.
March 28, 2009 @ 02:54 PM
hools

Post: 4461

Join Date: Jul 2008

Location: California

perfecting form; or try widening your grip with weight you can do controlled 8-12 reps. my friend showed me this last summer and it worked well for me.

for the bench muscles i usually do
chest: dumbbell pullover, dumbbell flies
triceps: usually different forms of cable pulls

and yeah i agree abs play a good deal in benching, it helps you sustain your body when you lift heavy weight.

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