Please Scroll Down to See Forums Below Ive been lifting now for almost a month and it seems like every time i go into the gym i just kind of wing it as far as a workout goes. my main concern is getting my bench up and as of right now my max is 225 and i do 4 sets at bench...1st 8x165 2nd 8x175 3rd 8x185. from there i do some incline bench with dumbells nothing set in stone. i do this monday wednesday and friday but i was wondering if i should wait longer between doing workouts or if anyone can offer any advice in a new routine i would really appreciate it.
I'm a newbie that needs help
- Thread starter treap
- Start date
treap said:
first welcome.
if you come to a sticking point in your routine, often times it can be associated with overtraining/not getting enough rest between workouts. you would do well for yourself to read many of the articles on the powerlifting forum and even the weightlifting forum.
also the best progress can be made using the conjugate method. if you are unfamiliar withit, viist elitefts.com and read the articles there. start with the basic 9 week program and go from there
stick with it and you will see results in time. feel free to ask any questions anytime
The_Monster
New member
You do need to research this more. Youre working out in the hypertrophy range, not the strength building range...
Everything else aside, the worst thing you can do is go in to the gym with no plan. Its like going on a cross country trip without a map!
Everything else aside, the worst thing you can do is go in to the gym with no plan. Its like going on a cross country trip without a map!
Illuminati
New member
treap said:
do you try to max out at all? if you do where do you get stuck? this will tell you where you need to do work to get your bench up. but you definately need to start working in the lower rep range.
Quadsweeps Sister
New member
treap said:
Are you looking for more of a powerlifting workout to increase the strength of you Bench, Deadlift and Squat or are you only benching? Many powerlifting workouts consist of working on bench and the exercises to strengthen the muscle groups to increase your bench twice weekly and then working on the squat, deadlift and the muscle groups supporting those lifts. It would be two max effort days and two dynamic effort days - alternating each. Max Effort Bench, Max Effort Squat, Dynamic Effort Bench, Dynamic Effort Squat.
I think a link to the nine week program so many of us have known and loved would be an excellent start for you. Can anyone provide that link on the 9 week program as described above? Thanks.
i'm also new to this powerlifting game, but i'm very lucky in that the guys i train with compete at world level (2 of them are champs) and i had a similair problem getting the 100kg bench (225lbs). having not yet looked at this 9 week programme mentioned above, i would advise working on the rear delt as it is often negelected for the bench. i've been training shoulders twice a week recently, with focus on the rear delt, doing reverse pec deck and upright row. we also do narrow grip bench which will strengthen the triceps and are sometimes the weaker link of the bench press equation. we also bench only once a week.
i think you're lifting maybe a bit too high reps towards the heavier lifts, we start with set 1 @ 10-12 reps, set 2 at 8reps set 3 at 6 reps, set 4 at 3-5reps, set 5 at 3reps...set 6 at 1 rep then 2 sets of pause techique or narrow grip. once every 6 weeks or so we go crazy and lift say 75% of the max weight for 15-20 reps or until burn out...
also try block work, so you're only lowering the bar to about 2 inches above your chest..i havent yet used this technique - saving it for new year.
do you wear wrist wraps? i found this really helped keep my line/balance.
last monday i benched 225 for 5 reps and i already beat my own target lifting 105kg for one about 2 weeks ago, so the tips above worked for me!
i think you're lifting maybe a bit too high reps towards the heavier lifts, we start with set 1 @ 10-12 reps, set 2 at 8reps set 3 at 6 reps, set 4 at 3-5reps, set 5 at 3reps...set 6 at 1 rep then 2 sets of pause techique or narrow grip. once every 6 weeks or so we go crazy and lift say 75% of the max weight for 15-20 reps or until burn out...
also try block work, so you're only lowering the bar to about 2 inches above your chest..i havent yet used this technique - saving it for new year.
do you wear wrist wraps? i found this really helped keep my line/balance.
last monday i benched 225 for 5 reps and i already beat my own target lifting 105kg for one about 2 weeks ago, so the tips above worked for me!
suk1978 said:
excellent bench numbers! keep working hard
wnt2bBeast
New member
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