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Training Routine: This Routine Helped Increase My Bench Press By Working My Triceps.

I believe bench is a lot about other muscles beside your pecs. I am 19 and bench 255 and weigh 215. I have gained pretty good for how slow I usually do by adding a couple more tricep exercises and some shoulder exercises. For a "bench" day here is what I do:

--reg bench press 3x6 205
--incline bench 3x5 145
--incline dumbbell bench press 3x8 70 on each hand
--shoulder press on a machine, plate 14 out of 20, 3x12
--cross cables 3x12 plate 10 out of 10
--shoulder press with free weights, 20 lbs, 3x12
--decline bench butterflies 3x12
--front raises (where you lift 2 db's up straight in front of you to form a
--right angle with your neck) 25 lbs, 3x12
--side raises (spread your arms on your sides with db's) 25 lbs, 3x12
--mower lift 3x12 50 lbs
--tricep lift (just put 1 hand on bench and then with other extend arm
--backwards with db) 3x12 20lbs
--tricep bench (lay on bench and instead of doing bench press, take curl bar
--and lift using only tricep) 3x8 67lbs
--shoulder press with dumbbells, 3x12 20 lbs
(and maybe 1 or 2 more i can't think of now)

I don't and never have used creatine or anything like that. I'm trying to get stronger, but lose some weight because I want to dunk. It's hard. I'm 215 and 5'8'' and fairly strong all around. What do y'all think? Any suggestions?


Response #1

I think your program is a bit overly complex. Honestly, in my experiences with weight lifting, what I've learned from books and magazines, and what I've learned from my football trainers in high school, I think you could stand to simplify your program.

You weigh 215, and though 255 is a good bench press for someone your size, it is far from your potential.

All strength is based on a percentage of your body weight. So, you're benching around 1.18 x your body weight. At your size, being 5'8" and weighing 215, you can realistically set your bench press goal well into the 300's.

For the three months prior to my senior football season, I worked out hardcore and followed a very effective program. Although I weighed 230 at the time, I was bench pressing 330, or 100 plus - somewhere around 1.45 x my body weight.

Since then, I have dropped a lot of weight. I broke my wrist and my football playing days, both high school and my prospective college playing career, were ended.

I weigh about 178 right now and I bench 275. I'm still nearly 100 plus, but as a percentage of my body weight, I'm benching well over 1.5 - nearly 1.6 x my body weight.

To get to the point:

Your diet should be packed with protein. If you're trying to stay lean or very lean, you should cut carbs. If you are trying to get bigger, eat both proteins and carbs.

You are not doing enough sets on bench. Bench is a pure power exercise. The most basic upper body strength exercise for the pushing muscles. You need to eliminate a few auxiliary exercises and go for a longer, harder bench workout. To get stronger, you need to work it - shred it - so the muscle can repair itself with the protein that your eating.

Try this bench workout if you want:

Flat bench: warm up with 10 reps on whatever you feel comfortable. Usually just 1 plate on each side.

Then:

3 x 8
3 x 6
3 x 4
3 x 6
3 x 8

The pyramid workout on bench gave me the most strength results. I'm not trying to get huge anymore - just very strong and cut - so I do the same pyramid with 10, 8, and 6 reps. The pyramid structure is what does it.

You should have the following days in your workout

Heavy chest/tri
Light back/bi
Heavy legs
Light chest/tri
Heavy back/bi

Do them in whatever order you feel comfortable with. I recommend doing them in the order you listed.

On your light chest/tri day, you can do the auxiliary exercises that you cut out of your heavy chest/tri workout and you can also do BOTH incline and decline for moderate weight.

I hope that helps.

Peace.
JP



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