Best way to increase bench?

[MassiveMan10]

what would be the best way to increase your bench...

im benching 201x1 right now...and my goal is 250
...
16
510ish
155-160
workin out for a year and a half possibly...
5 days on 2 days off
morning cardio...afternoon workout...
calorie intake: 4000-6000/daily

 

[Illuminati]

what would be the best way to increase your bench...

im benching 201x1 right now...and my goal is 250
...
16
510ish
155-160
workin out for a year and a half possibly...
5 days on 2 days off
morning cardio...afternoon workout...
calorie intake: 4000-6000/daily

it all depend on where you sticking point is. but at your age, i wouldn't really worry about. concentrate more on building some core strength. getting your form down, will do wonders in terms of making your bench go up. learn to incorporate leg drive, and you will see a boost almost immediately. read the sticky over in the PL forum

 

[HodgeMN]

Do some deadlifts and squats

 

[Protobuilder]

Practice. You're basically at a starting point right now that, IMHO, you can reach 250 just through smart training. Work the lift two maybe even three times/wk. as part of a whole body program. The goal is to add some weight to the bar as often as possible. Right now, if you're like most people, you're probably grinding away at near max each session. You'll probably benefit from a week off, then start a new plan for progression, starting light, building up over a few weeks, and then working up to a heavy triple one day, and hitting maybe 3-5 straight sets at a set weight on the other bench day. There are a ton of ways to attack it. Big picture: you've got tons of room to improve, so don't complicate it. Attack the lift. Add weight in a logical, consistent fashion.

 

[BiggT]

This is excellent advice. You should be able to reach 250 pretty much by accident so long as you train consistently. Read the training stickies and don't overcomplicate your training.

Also, gain weight. I don't know about you, but I've never met a 5'10" guy who was very strong at 155lbs (and don't some jackass mention a world-class weightlifter or something that is a 1 in a million accident, lol)....I'd evaluate how many calories you're eating, you are young and probably have a fast metabolism......4,000-6,000 is a HUGE inconsistency and consistency is the only way to gain weight.

Practice. You're basically at a starting point right now that, IMHO, you can reach 250 just through smart training. Work the lift two maybe even three times/wk. as part of a whole body program. The goal is to add some weight to the bar as often as possible. Right now, if you're like most people, you're probably grinding away at near max each session. You'll probably benefit from a week off, then start a new plan for progression, starting light, building up over a few weeks, and then working up to a heavy triple one day, and hitting maybe 3-5 straight sets at a set weight on the other bench day. There are a ton of ways to attack it. Big picture: you've got tons of room to improve, so don't complicate it. Attack the lift. Add weight in a logical, consistent fashion.

 

[MassiveMan10]

Do some deadlifts and squats

thanks bros...helping alot

 

[BiggT]

thanks bros...helping alot

Thats actually pretty good advice too, but I can see how you took it as sarcastic. Squats and deads make you big and strong all over.

 

[steig]

This is excellent advice. You should be able to reach 250 pretty much by accident so long as you train consistently. Read the training stickies and don't overcomplicate your training.

Also, gain weight. I don't know about you, but I've never met a 5'10" guy who was very strong at 155lbs (and don't some jackass mention a world-class weightlifter or something that is a 1 in a million accident, lol)....I'd evaluate with and been trained by guys that were in the 150's and could bench over 4how many calories you're eating, you are young and probably have a fast metabolism......4,000-6,000 is a HUGE inconsistency and consistency is the only way to gain weight.

Maybe you haven't been looking at 5'10" guys that weigh in the low 150's but there are plenty of guys like this that I would consider strong. I'm 5'10" tall and weigh 152 lb. I'm benching 275, deadlifting 375, and squatting 290. I don't consider myself to be exceptionally strong but for 150 I'm stronger than a lot of the guys in my gym that are weighing in at 180. Every one always says to eat more and more but in my case my body just adapts to the increase or decrease in calories. My metabolism is through the roof. i would love to be stronger than I currently am and I would not mind an extra 10 lb of muscle but to be frank, at this point I just can't afford 6000 calories a day. I've tried it and now I just need to put money into my house and future. You can be stong at 155 with smart training and proper diet.

If you are 5'10" and 155 focus on the pressing movements for your triceps. Work on floor presses, JM presses, lock outs. Don't worry about doing cable pushdowns and pure isolation tricep exercises. Work on your shoulder strength, mainly getting explosion out of your shoulders with clean and press. And work on your sticking points. Bench by starting the bar on your chest, or at different points in the movement to get through those sticking points. Train your back hard to help stablize the bar coming down. I personally like lits of bb rows and chin ups. The earlier information was right also, squats and deadlifts will help, a lot. If you want to gain weight good luck to you. Be smart about your training so you don't waste your effort and all the calories.

 

[MassiveMan10]

Maybe you haven't been looking at 5'10" guys that weigh in the low 150's but there are plenty of guys like this that I would consider strong. I'm 5'10" tall and weigh 152 lb. I'm benching 275, deadlifting 375, and squatting 290. I don't consider myself to be exceptionally strong but for 150 I'm stronger than a lot of the guys in my gym that are weighing in at 180. Every one always says to eat more and more but in my case my body just adapts to the increase or decrease in calories. My metabolism is through the roof. i would love to be stronger than I currently am and I would not mind an extra 10 lb of muscle but to be frank, at this point I just can't afford 6000 calories a day. I've tried it and now I just need to put money into my house and future. You can be stong at 155 with smart training and proper diet.

If you are 5'10" and 155 focus on the pressing movements for your triceps. Work on floor presses, JM presses, lock outs. Don't worry about doing cable pushdowns and pure isolation tricep exercises. Work on your shoulder strength, mainly getting explosion out of your shoulders with clean and press. And work on your sticking points. Bench by starting the bar on your chest, or at different points in the movement to get through those sticking points. Train your back hard to help stablize the bar coming down. I personally like lits of bb rows and chin ups. The earlier information was right also, squats and deadlifts will help, a lot. If you want to gain weight good luck to you. Be smart about your training so you don't waste your effort and all the calories.

thanks bro..if i was plat ...id send u some karma haha..and all these other guys 2...thanks

 

[niasdaddy2005]

thanks bro..if i was plat ...id send u some karma haha..and all these other guys 2...thanks

What about negatives, they have helped me in the past and also got me used to the feel of heavier weight.