Weight Training
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Does anyone have any suggestions or training techniques to send my bench press through the roof? I have been on a plateau for a few months and haven't been able to bench more than 100 kg. I want to get my bench press max to 130 kg. If you can help me out, please do so!
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| Change your bench press routine. Last April my bench routine consisted of a warm up set of 135 lbs for 10 reps, then 225 for four sets of ten. The summer was great because my body was well defined and I was able to keep my strength up to par and my body was used to the motion. 225lbs isn't much for reps, but I went from 205lbs down to a lean 180. Now I am deceptively strong. After four sets I was able to max out at 290lbs for four reps.
I changed my routine in August. With school around the corner, I wanted to bulk up because the incoming freshmen women are more beautiful than ever. I changed the routine and began moving up in intervals of 20lbs to see how I could powerlift. It's the second week of September and I now weigh 190lbs and I can put up 315lbs for 5 reps (actually six with a spotter's help)...all natural.
I'm not an expert, but simply doing reps with a weight you can
handle for at least three sets will improve your overall strength.
It takes time and patience, but the end result is marvelous.
I hope you find my answer helpful. The best results are the
ones that take time.
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I am a freshman college football player and even though bench is not a critical exercise in football, we still all try to outdo each other. The workout that does wonders for my bench press consisted of a four week cycle. First week you do 3 sets by 3 reps. each week, you use a weight where you barely get the last rep. Second week, 5 sets of 5 reps. Third week, do reps of 5, 4, 3, 2. On the last week, take 90% of you max bench press and do it as follows. Take the weight and do two reps. After you rack it, count to 20 and immediately do 2 more reps. Then rack it and count to 20 again and immediately do 2 more reps. Do these reps for two reps. if your bench doesn't jump through the roof, I'll be shocked because its worked for everyone on my team including me.
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Both the above answers are great. One more tip, negatives. Do a set at the end where you use 110% of your max and resist the weight mightily (only with the help of a qualified spotter <i.e. he can lift the weight off if you can't>). These will work wonders. Also, if you have access to a power rack, using pins on the bottom, right at chest level, so you aren't squashed, and then placing pins half way through your range of motion (where leverage changes) and working heavy in that range. You should be able to go heavier than normal, unless you triceps far outdo your chest in strength, in which case you will have to use less weight (but will still increase your overall bench).
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