How to Increase Your Bench Press

[BigBosstrom]

In all seriousness, isn't it better to focus on stuff other than benching to get good at benching?

If your bench is stagnant, chances are good that you're neglecting other parts of your body. In my experience (maybe it's just me), the only way to get a respectable bench is to squat heavy, row heavy, do weighted pull-ups and dips, and do standing shoulder presses. If just benching gave you a good bench press, most guys at the gym would be doing reps with 350+ instead of 185.

Also, as you get stronger, I think it's really important to do rotator cuff exercises in order to avoid injury.

Just my $.02.

While performing squats, rows and military presses are crucial to a well rounded strength training program, the most effective way to get stronger in any exercise is to perform that exercise. The reason why people stop making progress in the bench press(or anything else for that matter) is because they do not use proper periodization. The structure of a strength training workout over the course of 10 or more weeks is the single most important factor(unless you are an advanced lifter. In that case diet and assistance work come into play). Most people would still be considered beginners and maybe intermediate.

 

[silver_shadow]

While performing squats, rows and military presses are crucial to a well rounded strength training program, the most effective way to get stronger in any exercise is to perform that exercise. The reason why people stop making progress in the bench press(or anything else for that matter) is because they do not use proper periodization. The structure of a strength training workout over the course of 10 or more weeks is the single most important factor(unless you are an advanced lifter. In that case diet and assistance work come into play). Most people would still be considered beginners and maybe intermediate.

to add to this there's lots of shit that the average gym rat does on monday (international chest day)... for instance walking in without a plan.... just starts putting weight on the bar and lifts as much as he *feels* like for 4 sets of 10. there's never any plan to progress on a week to week basis... just go there and *blast* away for a pump. then he'll do some other retarded exercises to add to that. so you can see that benching isn't working for him because of his own retardness!

 

[riff raff]

i'm confused with this!
i have worked out a 12 week cycle and i end up with the last set at 3 reps x 101.5% .
please correct me if i am wrong but a 1.5% gain over 12 weeks seems pretty small unless one is an advanced lifter.

 

[StuWard]

Your calculations came out to the same as mine. This program will not increase your bench. It's a waste of time. This reminded me of a recent post by Alwyn cosgrove: http://alwyncosgrove.blogspot.com/2007/07/do-math.html he calls it "Hot-dog programming".

 

[BigBosstrom]

Let me show you an example so you get the idea a little better:

Here’s a guy with a 1 rep max of 315

This is an example of what his program could look like:


Week 1 130x8, 140x8, 150x8, 155x8, 165x8
Week 2 145x8, 155x7, 160x7, 170x7, 180x7
Week 3 155x7, 165x7, 175x6, 185x6, 195x6
Week 4 170x6, 180x6, 190x6, 200x5, 210x5
Week 5 180x5, 190x5, 200x5, 215x5, 225x4
Week 6 190x4, 205x4, 215x4, 230x4, 240x4
Week 7 205x4, 215x3, 230x3, 240x3, 255x3
Week 8 215x3, 230x3, 245x2, 255x2, 270x2
Week 9 230x2, 245x2, 255x2, 270x1, 285x1
Week 10 240x1, 255x1, 270x1, 285x1, 300x1
Week 11 250x1, 270x1, 285x1, 300x1, 315x1
Week 12 265x1, 280x1, 300x1, 315x1, 330x1

If you calculate the total volume each week(except for the last two)you will see that the volume decreases throughout the entire program.

I hope this clears up a few things.

 

[StuWard]

How many of your clients have tried this program and how many are happy with a 15 lb increase after 12 weeks?

 

[BigBosstrom]

I just wanted to show the progression. You will continue with the same jump in weights every week until you feel like you are on the verge of peaking. Once there, you will test.

As you increase at the end of the training cycle, the weights leading up to the final set will be spaced out more to act as more of a weight acclimater than actual working sets.