Problem with benchpress gains

Discussion in 'Fitness & Nutrition' started by Lupie, May 22, 2007.

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  1. Lupie

    Lupie I'm a virgin slut.

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    Overview: (these aren't max numbers, these are what we rep)

    Started DB Benchpress with 40's, now I do 65's
    Started BB Benchpress at 135 lbs, now I can bench 160

    My friend and I started working out together at the same time and so far he's kicking my ass on the BB Benchpress (190 vs my 160), but I'm kicking his ass with the DB's...(45 vs my 65)

    What should I do to help increase my BB Bench numbers?
     
    Last edited: May 22, 2007
  2. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    high reps!! imo which helped me ALOT
     
  3. Jesus_Jones

    Jesus_Jones Guest

    Bench more.
     
  4. Lupie

    Lupie I'm a virgin slut.

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    of light weight or heavy weight?
     
  5. TZ

    TZ Banned

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    dot.

    If 160 is your max then your bench should be growing just by BEING in the gym
     
  6. Lupie

    Lupie I'm a virgin slut.

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    I do 5 sets of BB bench and 3 sets of DB bench and alternate each exercise with flat/incline every few weeks
     
  7. Lupie

    Lupie I'm a virgin slut.

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    160 is my rep, not max :hs:
     
  8. TZ

    TZ Banned

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    just do 5 sets of 5 with a weight that is challenging?
     
  9. Lupie

    Lupie I'm a virgin slut.

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    so 5x5 training?
     
  10. TZ

    TZ Banned

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    that doesnt mean anything. i can rep 160 too but i max around 310-320
     
  11. Lupie

    Lupie I'm a virgin slut.

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    crazy :eek4:

    I'm still a noob :hs:
     
  12. TZ

    TZ Banned

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    Raw Bench Improvement – Sebastian Burns


    This was taken from an e-mail I just sent to a friend. It will work for anyone wanting to get stronger raw or who is just starting out. You could throw some shirt benching in there after awhile and some boards but this is good for just getting started.

    Bench Press with regular wide grip
    6 sets of 3 to 5 reps

    Close Grip bench (Go one hand space in from regular grip)
    Pause the bar on the bottom for 2 full seconds
    6 sets of 3 to 5 reps

    Regular Grip Pause Bench
    6 Sets of 3 to 5 reps

    Pulldowns
    3 sets of 10-12 Reps

    Rows
    3-4 sets of 8-12 Reps

    DB Side Raises
    3-4 sets of 8-10 Reps

    Do this workout for 3 months and keep track of your weights always trying to beat your last weeks weight. After 3 months take a few weeks away from benching and do more back and shoulder work then go back and repeat the bench cycle.

    Try to make it all the way thru this workout, it is the volume that will cause an increase in the bench. It may take 2 to 3 weeks to get used to the high volume but stick with it.

    ^^ maine posted it first but this is a good routine
     
  13. TZ

    TZ Banned

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    everyone has to start somewhere. i'm a noob too...315 bench is nothing :dunno:
     
  14. Lupie

    Lupie I'm a virgin slut.

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    a couple questions:

    Regular Grip Pause Bench?? i know what a regular grip is, but do you hold it for a certain amount of time and go back up and repeat?

    how often do you suggest doing this? 2x a week or 1x a week?
     
  15. Chris3G

    Chris3G Bullshark Testosterone

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    you're telling me someone that benches 190 with a bb can only do 45's with db's? That doesn't make any sense.
     
  16. Lupie

    Lupie I'm a virgin slut.

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    315 would be considered beastly if you trained in my gym :o
     
  17. Memor

    Memor Active Member

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    pause at the bottom of the rep for 2ish seconds, back up, repeat

    1x a week
     
  18. Lupie

    Lupie I'm a virgin slut.

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    he has a tendency of going really light on DB exercises, but he tried doing 55's last week and it was obvious he went over his head (his left almost gave out if I wasn't there to spot him)
     
  19. Lupie

    Lupie I'm a virgin slut.

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    gotcha, thanks :cool:

    I'll start doing that workout next week
     
  20. TZ

    TZ Banned

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    A pause like this or slightly longer would be fine I think:
    http://www.youtube.com/watch?v=hIMnhwfezKA&mode=related&search=

    And do this once a week. maybe do some overhead work, rotator cuff work, and rear delt shit on another day. You might want to PM Maine or christophers about it, they would know better than me
     
  21. TZ

    TZ Banned

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    :rofl:

    its beastly at the gyms I have trained at too, lucky for me that's gonna change soon :hs:
     
  22. Memor

    Memor Active Member

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    it's a bench routine, he should just do what he normally does on the other days, i.e. a shoulder/arms, legs, and back split or whatever. Long as he's hitting the accessory muscles
     
  23. Lupie

    Lupie I'm a virgin slut.

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    Do you mind posting your routine? I like looking at other people's routines for some reason :hs:

    At my gym you usually see the majority of people doing 35/45's on each side and the occasional 60-70's on each side

    I remember earlier when I started working out, I was so happy I increased my bench from 105 to 135, then this broly came in and as a warm-up he was doing 165. My spirit was crushed that day :o
     
  24. Lupie

    Lupie I'm a virgin slut.

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    hmm actually, I'm going to do NoQuarter's workout routine for the next 2 months, I'm definately going to do the chest workout you got from Maine though, most likely at the end of summer
     
  25. TZ

    TZ Banned

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    mon-
    squat
    front squat
    single leg exercise (havent really found one yet that i like and doesnt hurt my knees :o)
    db side bends

    wed-
    index on rings bb bench
    close grip bench
    strict overhead press
    rotator cuff work

    fri-
    deadlifts
    good mornings
    planks
    wood chops
    russian twists

    sat-
    incline bench
    push press
    some type of lat row
    shrugs
    rear lateral raises for the rear delts
     
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