training for strength in multi joint lift, size for single?

[Keep Left]

Hello,

I was just wondering if this would make any sense. Take for example the bench press. So i want a good strong bench. So i do a decent periodisation programme, going for muscular endurance, size gain then max force(2x12-15, 3x8 4x6, 5x5or less reps). But i dont really want to do things like tricep push downs for a pyramid set, for example. So could i do my bench on a 5,3,1,1,1(or 5,3,1,1,1,3,5) for reps with high rest times, then do isolation exercises at 3x8 or 4x6 with only 1 min rest? Or would that be counterproductive?

Thanks for your help

 

[b fold the truth]

I'm confused by your question, or maybe I'm missing something.

The Bench Press requires:
1) technique
2) chest, shoulders, triceps, lats, etc...
3) strength
4) speed
and so many other things

Can I ask what your best bench is so far?

 

[Scotsman]

Tricep extensions aren't going to help you bench very much. Neither are most isolation movements. The poundages you are capable of moving in an isolation exercise are much much less than in a compound movement. For example if you bench 225lbs then your triceps need to be able to lock out 225lbs so doing pushdowns with 80lbs isn't much help. Dips or closegrip bench on the otherhand are a great way to hit the tri's and build strength.

Cheers,
Scotsman

 

[the_alcatraz]

you need to do heavy squats if you're looking to increase your bench marker! just my 0.02$

 

[b fold the truth]

you need to do heavy squats if you're looking to increase your bench marker! just my 0.02$

A buddy of mine set a new WR in the bench in Aruba not long ago. Drug tested North American Championships and he was squatting right up to about 10 days out. He didn't normally squat balls to the wall but he always squatted and deadlifted some pretty solid weight. I think it helped him with a lot of stabilizer muscles. Hope to have an interview with him soon.