Help

[kmh63xl]

prob in the past 2 months ive droped from 211 to 191... this was my goal and i was happy with my weight loss because i had kept all of my strenth...recently tho at a 191 body weight i have gotten significantly weaker... my goal is to bench 300 by the end of august and right now im only at 285... what do u think i shud do to attain my goal? should i gain more weight? do more chest workouts? i dont know please help...

 

[louden_swain]

A 15 pound gain on the bench isn't that much. You are almost there. It will be possible for you to bench over 300lbs at a bodyweight of 191. The only thing I can tell you is keep your protein intake high and continue to lift heavy. Here is what you can do:

Bench: 285lb single

Warmups:
135lbs - 2 x 10

Building Sets:
225lbs x 9, 245lbs x 5+F, 265lbs x 3+F

F=forced reps (an extra 2)

You might want to add negatives to your routine. Put on 315lbs and concentrate on lowering the weight. Be sure you have a partner!!! Do negatives every 3 weeks. Also, on your last 2 sets you might want to add some forced reps.

 

[nikkita]

are you eating enough carbs??

 

[gettinlarger]

see my post about needsize's thing. cornholio's old school program is also a sure thing for strength. i highly recommend it.

 

[kmh63xl]

thanx...keep the replies coming...no im not eating enough carbs....as of now im gunna bump up the carbs

 

[louden_swain]

kmh63xl,

Give me your typical bench workout (weights and reps).

 

[kmh63xl]

todays chest workout, i tried to mix it up and try some more reps

185-15x 205-10x 225-5x incline db 3 sets with 70 lbs for 8 reps
flys

 

[louden_swain]

todays chest workout, i tried to mix it up and try some more reps

185-15x 205-10x 225-5x incline db 3 sets with 70 lbs for 8 reps
flys

Your workout looks fine, but are you failing at those reps? Can you get more than 5 reps with 225lbs? In order to get a 300lb max, you should be able to get 10-12 reps with 225lbs. If your max is at 285lbs, you should be able to get about 9 reps with 225lbs.

 

[lemur]

failure is the exact opposite of what you want to accomplish with strength training.

1-2 reps from failure, no more than 6 reps.

if you can bench 285 now, you're probably a fairly big guy. 300lbs is cake, man, just push yourself damn hard.

 

[nikkita]

If your goal is to burn fat you may need to restrict calories a little more than people who want different results... but don't reduce complex carbs drastically because if you do you're sending your body the message that it's enduring a period of almost starvation and make you weak. Get complex carbs around 150-200g per day... hope this helps

 

[onemind]

Two hours before you workout you should take in about 100 grams of complex carbs and then after your workout take in about 100 grams of simple carbs.

 

[kmh63xl]

i'll give it a try

 

[b fold the truth]

If strength is your concern...you need to be learning about how to increase your strength. So much of strength is technique and speed.

Only your shoulderblades and your butt should be on the bench.
Find the proper hand placement.
Tuck your elbows, learn to use your lats and triceps a lot.
Improve your speed a lot.

B True