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The Shadow
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For me:
Strengthen Triceps and rotators and work a speed day
Strengthen Triceps and rotators and work a speed day
Best way to increase bench?
- Thread starter MassiveMan10
- Start date
Be patient! You are 16? If you never touched a weight for 5 years, you would probably be benching 20% more than you are now within 3 weeks of starting back! Not only is your body developing but so is your mind......almost 0% of guys your age can be as focused as is needed to train properly for consistent gains....you will see what I mean when you get older!
to the OP the other guys are right at 155lb just getting bigger will help you with your bench but your only 16 you are probably not that bad a weight anyway and have plenty of time to grow.
I see your doing a 5 day split most likely a body part one, look in to one of the 5x5 programs for beginners, it may get you close to a 250 bench on your first run.
To steig,
bigtt is right, there are bugger all people strong at 150, while you are doing well putting on weight will get you stronger. You say that when you eat more your metabolism just adjusts, well really you just need to eat even more untill you put on weight. Trust me i know it costs a bit but if you want to get bigger and stronger thats what you got to do.
An example my new 125lb flat mate asked me to help him get bigger and stronger, i had him do 5x5 and said he needed to eat more. His answer was it doesn't work for him as he said he eats as much as me ( Im about 245lb) but still wont get any bigger, which was a load.
well too prove a point we go to maccas and he gets a cheese burger and small chips and is full. I get 3 large chips 5 quater pounders and 40 chicken nuggets and a few cokes, after that he realised he needed to just eat more. Which he did and its worked.
I see your doing a 5 day split most likely a body part one, look in to one of the 5x5 programs for beginners, it may get you close to a 250 bench on your first run.
To steig,
bigtt is right, there are bugger all people strong at 150, while you are doing well putting on weight will get you stronger. You say that when you eat more your metabolism just adjusts, well really you just need to eat even more untill you put on weight. Trust me i know it costs a bit but if you want to get bigger and stronger thats what you got to do.
An example my new 125lb flat mate asked me to help him get bigger and stronger, i had him do 5x5 and said he needed to eat more. His answer was it doesn't work for him as he said he eats as much as me ( Im about 245lb) but still wont get any bigger, which was a load.
well too prove a point we go to maccas and he gets a cheese burger and small chips and is full. I get 3 large chips 5 quater pounders and 40 chicken nuggets and a few cokes, after that he realised he needed to just eat more. Which he did and its worked.
bloodinbloodout
New member
Start incorporating weighted dips. Strengthen your tris and your bench will likely see results.
Lifting N Tx
New member
Yeah, that's quite a meal that Kouta ate. The point is not to eat out all the time or eat amounts that you just can't eat, though.
Start with your same basic, healthy (hopefully) meals that you're already eating. Shoot for enough additional protein to get 1gm./lb. of body weight. After that, add some calorie dense food--doesn't have to be expensive.
For example, I like peanut butter on tortillas, with honey on top. If I put 3 tablespoons of peanut butter and 1-2 of honey on a tortilla I'm getting something like 400-500 calories and an extra 15 or so grams of protein. Do that twice a day and you've added maybe 1000 calories. I've you really need a lot of calories eat ice cream. Your tastes may differ, but there are lots of possibilities.
Start with your same basic, healthy (hopefully) meals that you're already eating. Shoot for enough additional protein to get 1gm./lb. of body weight. After that, add some calorie dense food--doesn't have to be expensive.
For example, I like peanut butter on tortillas, with honey on top. If I put 3 tablespoons of peanut butter and 1-2 of honey on a tortilla I'm getting something like 400-500 calories and an extra 15 or so grams of protein. Do that twice a day and you've added maybe 1000 calories. I've you really need a lot of calories eat ice cream. Your tastes may differ, but there are lots of possibilities.
LoL i should have explained myself better, i dont eat fast food that much, i try and eat pretty healthy most of the time. I just took it as a chalange from my mate who is half my weight saying that he eats as much as me. Lol.
point being if you are not getting bigger, eat more, simple as that.
oh kustom, is there anything else you can tell me about myself that i dont know yet. thanks.
point being if you are not getting bigger, eat more, simple as that.
oh kustom, is there anything else you can tell me about myself that i dont know yet. thanks.
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