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.
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