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.

 

[The Shadow]

For me:

Strengthen Triceps and rotators and work a speed day

 

[medical]

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!

 

[Kouta]

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.

 

[kustom]

3 Large Chips, 5 Quarter Pounders and 40 Chicken Nuggets? I'd bet $60, which is about how much that costs that you're full of shit.

 

[bloodinbloodout]

Start incorporating weighted dips. Strengthen your tris and your bench will likely see results.

 

[Lifting N Tx]

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.

 

[Kouta]

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.

 

[perp69]

Working on form will yield immediate results. Check out that sticky in the PL forum. Wide grip, tuck the elbows in, arch the back, drive with the legs and you will be there or in the neighborhood at least.

Perp

 

[Knights2]

worok on ur form...get your tris alot stronger....and move incorprate sme Dumbbells for presses....that really helps me get my bench up