Please Scroll Down to See Forums Below Hey, about a month & a half ago, I decided to get serious about my strength training. I'm here just asking you all what kind of bench workouts you do and what you think would get me to a 300lb max. I currently lift twice a day, 7 days a week alternating days with heavy weight -low reps (2or3 sets of 5), light weight- high reps (2 or 3 sets of 20), and a recovery day consisting of half my max's repeated 15 or 20 times. I workout the entire body on each of those days mixing upper & lower body workouts in the mornings and then different upper & lower body workouts in the evening. I'm 19 and also run cross country. I weigh about 125lbs and benched 255lbs two weeks ago. I'm just curious about what kinds of workouts everyone does for strength on the bench press.
trying to bench 300lbs soon
- Thread starter 8krunner
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Quadsweeps Sister
New member
I am going to be the first (and probably not the last) to say you're working out too much. Why the heck are you working out so much?
2x/d, 7d/wk equates to NO recovery. If your main goal is a 300lb bench, you need to train for that 'lift'. Working out every muscle group every day will not allow your body to recover. Most strength training requires around 72hrs in between max effort movements. If you are trying to work up to a one rep maximum on a particular day for a bench press movement, you need not to train that muscle group again for ~72 hrs. You would hopefully give yourself rest by working the lower body muscle groups or (back/legs (hams)) prior to working again the upper.
Some things to read...
One Rep Maximum Training
Bench Tips
Max Effort Bench Press Exercises
ELITE FTS WEBSITE
2x/d, 7d/wk equates to NO recovery. If your main goal is a 300lb bench, you need to train for that 'lift'. Working out every muscle group every day will not allow your body to recover. Most strength training requires around 72hrs in between max effort movements. If you are trying to work up to a one rep maximum on a particular day for a bench press movement, you need not to train that muscle group again for ~72 hrs. You would hopefully give yourself rest by working the lower body muscle groups or (back/legs (hams)) prior to working again the upper.
Some things to read...
One Rep Maximum Training
Bench Tips
Max Effort Bench Press Exercises
ELITE FTS WEBSITE
Yeah, I agree with your advice, but think I've made some good gains on my bench so far. In the past month & a half, I've gone from a 205lb bench to a 255lb one. After lots of reading and my own experience, I find that doing very easy, high rep sets help you recover faster than doing nothing at all on a day. I'm working out my entire body a lot to get in as good shape as possible for the upcoming track season, wrestling nationals in the summer, and the next cross country season. The bench just happens to be my favorite lift. Nice sites by the way. Nice info.
True, True. I want to clarify that not all of my days are at 100%. A third of those days are done at 50% or less. I agree with you guys about the workload. I had only planned on doing this much volume for no more than 2 months. It brings fast gains, but you can't keep it up too long. I'm ready to move on to a calmer, different routine now. Kinda like working in cycles I guess? That's why I'm here trying to find out what everyone else does so I can get ideas. Thanks for your replies!
silver_shadow
New member
try WSB...
silver_shadow
New member
WSB = Westside Barbell...
You weigh 125 pounds and bench 255?
If you can, that's great, but are you benching properly?, i.e touching your chest on the way fown and controlling the wieght.
Or if thats your weight and you bench that maybe you need to start working on some other areas, because i would guess all you mass (and to be honest you dont have lot, at 125 lbs, no disrepect intended) is in your pecs and other benching related muscles.
Bench aint everything (plus you are already good at it) and really i think from a sporting perspective a big strong back and lower body would serve you better.
Just some thoughts,
Asif.
If you can, that's great, but are you benching properly?, i.e touching your chest on the way fown and controlling the wieght.
Or if thats your weight and you bench that maybe you need to start working on some other areas, because i would guess all you mass (and to be honest you dont have lot, at 125 lbs, no disrepect intended) is in your pecs and other benching related muscles.
Bench aint everything (plus you are already good at it) and really i think from a sporting perspective a big strong back and lower body would serve you better.
Just some thoughts,
Asif.
silver_shadow
New member
i'm goin to assume that he's doing some good form on the bench AND he is a pretty good PL. i've seen a 164 lb kid that benched 464 in competition once... just to give u an idea of what i'm talking about.
jacked clown
New member
Everyone knows you CANT really overtrain. Just a story all the really strong people tell you so you dont catch them. I am a firm believer that the body will adapt to what you put it through...but yea two times a day 7 days a week is overtraining.
Powerlifting57
New member
agreed you should work out at most 1.5 hours 4 days a week that should be enough to do a full body work out.
boxerjake
New member
125 LBS benching 255 is pretty decent .. but why ?
Bench press has hauled the progress of just about as many athletes as seated military barbell press ... rotator cuffs spill all over the floor from novice lifters and even advanced ones that don't take care and warm up properly .
As a runner i would'nt want the extra mass to carry around that comes with a body capable of heavy benching considering it's a compound exercise that relies on a grouping of muscles instead of just one .
As for your 300lb goal ... as mentioned above i'd cut back and rest a bit .
Then use a partner and get assistance on heavier weight so you can get a feel for it without to much extra strain or danger .. negitive work well in that case .
300 is not that hard to reach , it was my goal at one time and now i do 3 warm up sets of 10 reps with 310 lbs like it was two plate a side . Once you bring your mind to a place it's alot easier to return or surpass , at times you will be your own worse enemy in that area .
Good luck and keep us posted of your progress
Bench press has hauled the progress of just about as many athletes as seated military barbell press ... rotator cuffs spill all over the floor from novice lifters and even advanced ones that don't take care and warm up properly .
As a runner i would'nt want the extra mass to carry around that comes with a body capable of heavy benching considering it's a compound exercise that relies on a grouping of muscles instead of just one .
As for your 300lb goal ... as mentioned above i'd cut back and rest a bit .
Then use a partner and get assistance on heavier weight so you can get a feel for it without to much extra strain or danger .. negitive work well in that case .
300 is not that hard to reach , it was my goal at one time and now i do 3 warm up sets of 10 reps with 310 lbs like it was two plate a side . Once you bring your mind to a place it's alot easier to return or surpass , at times you will be your own worse enemy in that area .
Good luck and keep us posted of your progress
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