Increasing Bench

[Rambo87]

I sort of have a theory on trying to increase my bench press max. I'm sure someone else has tried this before but do y'all think this will work.
Monday-185 for three sets of 5
Thursday-185 for three sets of 6
The next monday-190 for three sets of 5
Thursday-190 for three sets of 6
and so on... I would do this with one supplemental tricep exercise and one supplemental chest exercise. Has anyone tried anything like this? If so did it work?

 

[BadboyAl]

Try this:

Monday- 185 3sets of 5 reps
Thursday- 195 5sets of 2-3 reps (follow by dips for reps)
next monday 190 2-3sets of 5reps
Thursday 195 or 200 5sets of 2-3reps (follow by dips for reps)

Adjust the weight and reps as needed.

Thursday shouldnt be a problem to hit a bunch of 2-3rep sets since you can do 3x5 for 185.

The next Monday is when you test the results.
Work hard on getting 2 sets of 5reps. If you cant do the 1 set of 190 to fail then drop it down to 185 for another 2 sets.

Thursday go for 195 or 200 for 5x2-3 depending on your previous results.

Keep working the Monday trying to increase the reps to 5 for a few sets at 190 once you got it move it up 5 to 10 lbs. After about a month take 2 weeks to do some hi reps on the bench and switch to heavy dips (3x5-8) and you will see your reps went up for 175lbs.

 

[letsrun4it]

These theories are nice until you can't do more the next week.

 

[Ozz2001]

Try 185 coming down really slow and exploid back up to build strenght....
Myself after warm up i only push 3 reps go up 20lbs do 3 more go up 20lbs ect,i never,never try to get a rep that makes me struggle. ill do like 2 or one and save that extra energy for the next 20lbs added till i cant push it but one time...Then drop 40 pounds and and rep the shit out of it till i cant push no more...Theory is if you push that last rep to the point you barely get it up your not going up any higher on your weight your pretty much spent for higher weight.After years of trying everything this does work if you want a big bench! i went from 210 max to 315 in 6 weeks or so now thats results..gl

 

[letsrun4it]

I'll add something constructive for increasing bench max: change the width of your grip throughout your sets

 

[BadboyAl]

I can bench 315 on close grip and goto almost failure all the time. I stop at a rep when I know I wont make the next one. Anyone never going to failure is wasting time!!!!!

You dont go to failure all the time, but if you dont push yourself you aint going anywere.

And if you powerlift doing lots of work in the 85-92%range (which 195lbs would be) is a great way to build your strength. And by the 2nd week you will be going to failure. No one is saying your numbers will go up in 2weeks. But if you follow the routine for a month working in the 90% range for 5x2 I bet in a month your 1rm will be up 5-10lbs. Do that for a few months and you will see some results.

I'm not believing anyone who claims they went from 210-315 in 6 weeks either.

 

[TRYNGETBIG32]

i do 135x 10, 225x 10, 315x 10, 405X 8, 455x 4 the down to 425x4, 365x 8, 315x 8, these are current waits but have been using similar program and seem to keep getting stronger

 

[wnt2bBeast]

These theories are nice until you can't do more the next week.

agree if you do the same exercise week in and week out youll stop making progress...

conjugate training allows you to max almsot every week due to the switching of exercises

personally i think a very good builder for the bench press is reg and close grip pause presses