Bench Press
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Bench Press - 4/27/2008 10:48:53 AM
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carolinacomics
Posts: 1
Joined: 4/27/2008
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Hi I am looking to get back to gym after 2 years off. I haven't lifted a single weight or ran during my time off, so needless to say I am a bit out of shape. I was wanting to know if someone could recommend a good bench press workout that I could do several times a week that would put some lean muscle on me. My max bench press 2 years ago was 275 lbs. Thanks for the help.
-CarolinaComics
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RE: Bench Press - 4/28/2008 1:52:04 PM
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TheSilverFox
Posts: 1394
Joined: 1/14/2008
Status: online
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how much do you weigh? i'm fairly sure you lost most of your strength since 2 years ago at 275 max.
if i were you.. i'd get a spotter, throw on 25's (95 lb total) - do a couple, see how it feels, then go from there.
I find it very comical when guys are like "yea.. i did this much several years ago".. and then they put too much weight on there and end up injuring themselves, and also look like a fool b/c their form is WAYYY off.
start over from scratch. put vvvvvvery little weight on there. i know it doesn't look impressive. SO WHAT! get your form down, and once you do that, then you can add weight accordingly
_____________________________
--J
24 yrs old (currently bulking and using HST)
December 2007 181 lbs.
Current weight : 202.4 lbs
32 in" waist ------- 6'1"
10.5% body fat - Jan 2008
Current BF : 13%
16.5 in' bicep
305 lb. max bench (in Jan. 08)
300 lb. max bench (on April 15th, 2008)
200 lb. Barbell Overhead press 1 rep max (April 2008)
Deadlift max = 275 lbs (april 15, 2008)
Curved barbell Curl max = 130 lbs. (April 15, 2008)
max squat = I don't know.. injured myself
Supplements
Sweet Potato Smoothie daily
Musclemilk - cytogainer (gots to get ma' carbs)
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
Working out is 90% mental... 10% physical
It's not quantity, it's quality.
(in reply to carolinacomics)
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RE: Bench Press - 5/3/2008 1:16:47 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Why a only a bench workout that you can do several times a week? And why several? What are you doing for the rest of your muscles?
Here's a decent chest routine to try out, as SilverFox said, start out light and concentrate on form.
Flat bench- 3 sets of eight to ten
Incline bench- 3 sets of eight to ten
Dips- 3 sets of eight to ten (Weighted when you can handle it with good form)
Of course, if you're mainly interested in increasing your bench, you have to pay just as much attention to your triceps and shoulders with separate workouts.
Once you're back in the game with good form, and you wouldn't mind throwing down some money, I'd recommend the critical bench program. I've gone through it twice myself, and had amazing results... DO NOT jump right into that routine without easing back into working out though, it's for people who know their current one rep max and are trying to increase it. Trying to lift your one rep max too soon after a long break could very easily lead to injury.
_____________________________
avatar courtesy of DB's own Rob
(in reply to TheSilverFox)
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RE: Bench Press - 5/3/2008 1:21:08 PM
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Nm0ney34
Posts: 831
Joined: 11/19/2006
Status: offline
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While I wouldnt adivce a single routine around the bench press. A nice 3 day routine would benefit you as well as your bench.
http://www.discussbodybuilding.com/HST_Type_Routine/m_369597/tm.htm
Thats a thread outlining the basic HST principles and even gives a nice 4 day routine.
In your case you can just adjust it to 3 (The last 2 days are split upper/lower) and do your flat bench 3 times a week while also working everything else.
Squats, deads and the other compound exercises will help your bench go up as well.
Edit:: Here is the official HST site if you care to browse it.
http://www.hypertrophy-specific.com/hst_index.html
quote:
ORIGINAL: carolinacomics
Hi I am looking to get back to gym after 2 years off. I haven't lifted a single weight or ran during my time off, so needless to say I am a bit out of shape. I was wanting to know if someone could recommend a good bench press workout that I could do several times a week that would put some lean muscle on me. My max bench press 2 years ago was 275 lbs. Thanks for the help.
-CarolinaComics
< Message edited by Nm0ney34 -- 5/3/2008 1:22:49 PM >
_____________________________
www.Nikdesigns.com
6'3"
238
Goal is to get to 215-220, 10-12% bf
(in reply to carolinacomics)
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RE: Bench Press - 5/3/2008 4:10:08 PM
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PurePower405
Posts: 22
Joined: 7/1/2007
Status: offline
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quote:
ORIGINAL: Nm0ney34
While I wouldnt adivce a single routine around the bench press. A nice 3 day routine would benefit you as well as your bench.
http://www.discussbodybuilding.com/HST_Type_Routine/m_369597/tm.htm
Thats a thread outlining the basic HST principles and even gives a nice 4 day routine.
In your case you can just adjust it to 3 (The last 2 days are split upper/lower) and do your flat bench 3 times a week while also working everything else.
Squats, deads and the other compound exercises will help your bench go up as well.
Edit:: Here is the official HST site if you care to browse it.
http://www.hypertrophy-specific.com/hst_index.html
quote:
ORIGINAL: carolinacomics
Hi I am looking to get back to gym after 2 years off. I haven't lifted a single weight or ran during my time off, so needless to say I am a bit out of shape. I was wanting to know if someone could recommend a good bench press workout that I could do several times a week that would put some lean muscle on me. My max bench press 2 years ago was 275 lbs. Thanks for the help.
-CarolinaComics
very nice!
(in reply to Nm0ney34)
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RE: Bench Press - 5/3/2008 5:38:47 PM
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TheSilverFox
Posts: 1394
Joined: 1/14/2008
Status: online
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hey nmoney34. you're doing HST right? if not, then disregard this question..
but if you are, has your benchpress gone up at all?
after my first round, mine went down 5 lbs on my max, but then again.. hst isn't a strength training program, and i was gaining quite a bit in other areas like deadlifts, squats, shoulders... etc.
_____________________________
--J
24 yrs old (currently bulking and using HST)
December 2007 181 lbs.
Current weight : 202.4 lbs
32 in" waist ------- 6'1"
10.5% body fat - Jan 2008
Current BF : 13%
16.5 in' bicep
305 lb. max bench (in Jan. 08)
300 lb. max bench (on April 15th, 2008)
200 lb. Barbell Overhead press 1 rep max (April 2008)
Deadlift max = 275 lbs (april 15, 2008)
Curved barbell Curl max = 130 lbs. (April 15, 2008)
max squat = I don't know.. injured myself
Supplements
Sweet Potato Smoothie daily
Musclemilk - cytogainer (gots to get ma' carbs)
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
Working out is 90% mental... 10% physical
It's not quantity, it's quality.
(in reply to Nm0ney34)
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RE: Bench Press - 5/4/2008 1:37:05 AM
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Nm0ney34
Posts: 831
Joined: 11/19/2006
Status: offline
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I sure am thanks to smoundzou! 
This is actually my 3rd cycle, I did 2 back to back, did a strength program for a month and now I am doing another cycle, almost at the end. I was planning on giving a "how its going thread" so i can be cool like everyone else.
at the end of my first cycle I maxed. 300 bench, 355 A2G squat, 405 deadlift.
I havent even came close to maxing since then and that was last november. I would guesstimate my bench went up maybe to 310-315, simply based on how well I can rep 225 now, even taking my legs out of it. I could be wrong tho, I want to max again at the end of my next cycle, but its not too important to me.
This round of HST i have been keeping the weight lower but still challenging makeing sure I always go up. The previous two I was really bad about calculating over the mini 2 week periods. Albeit it was a big part of my ego, lol. Been really focusing on mass also, eating a lot more im now at 237-240 depending on the scale. And my waist hasent gotten any bigger so its going pretty well.
lol what a rant. Long story short yeah my bench has gotten stronger in all rep ranges, and I would predict my max has gone up 10-15 pounds.
quote:
ORIGINAL: TheSilverFox
hey nmoney34. you're doing HST right? if not, then disregard this question..
but if you are, has your benchpress gone up at all?
after my first round, mine went down 5 lbs on my max, but then again.. hst isn't a strength training program, and i was gaining quite a bit in other areas like deadlifts, squats, shoulders... etc.
_____________________________
www.Nikdesigns.com
6'3"
238
Goal is to get to 215-220, 10-12% bf
(in reply to TheSilverFox)
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RE: Bench Press - 5/4/2008 6:16:08 AM
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TheSilverFox
Posts: 1394
Joined: 1/14/2008
Status: online
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quote:
ORIGINAL: Nm0ney34
I sure am thanks to smoundzou!
This is actually my 3rd cycle, I did 2 back to back, did a strength program for a month and now I am doing another cycle, almost at the end. I was planning on giving a "how its going thread" so i can be cool like everyone else.
at the end of my first cycle I maxed. 300 bench, 355 A2G squat, 405 deadlift.
I havent even came close to maxing since then and that was last november. I would guesstimate my bench went up maybe to 310-315, simply based on how well I can rep 225 now, even taking my legs out of it. I could be wrong tho, I want to max again at the end of my next cycle, but its not too important to me.
This round of HST i have been keeping the weight lower but still challenging makeing sure I always go up. The previous two I was really bad about calculating over the mini 2 week periods. Albeit it was a big part of my ego, lol. Been really focusing on mass also, eating a lot more im now at 237-240 depending on the scale. And my waist hasent gotten any bigger so its going pretty well.
lol what a rant. Long story short yeah my bench has gotten stronger in all rep ranges, and I would predict my max has gone up 10-15 pounds.
that's awesome. yea, i'm sorta stuck around the 300 mark on the bp. i keep telling myself not to worry about it.. but for some reason I have this stupid goal to be able to benchpress 3 plates (315). It's always been a goal of mine, but I realize that the program i'm doing right now (hst) isn't designed for that. or i could easily get those last 15 lbs.
i would love to have your strength in squats and deads. but for now, i'll just keep working on what i'm doing. I definately need to grow some more in the legs though
however.. I went to graduation in some 32 inch pants that used to be a little lose, and i suppose that I AM growing. my butt was round and i had girls AND guys telling me that they were just staring at my butt haha.
i'm rambling.
conclusion : i have stupid goal of 315 on bench. on hst. wish i had your strenth. beginning to have some nice size on the legs, so i'm sticking with hst for a while
_____________________________
--J
24 yrs old (currently bulking and using HST)
December 2007 181 lbs.
Current weight : 202.4 lbs
32 in" waist ------- 6'1"
10.5% body fat - Jan 2008
Current BF : 13%
16.5 in' bicep
305 lb. max bench (in Jan. 08)
300 lb. max bench (on April 15th, 2008)
200 lb. Barbell Overhead press 1 rep max (April 2008)
Deadlift max = 275 lbs (april 15, 2008)
Curved barbell Curl max = 130 lbs. (April 15, 2008)
max squat = I don't know.. injured myself
Supplements
Sweet Potato Smoothie daily
Musclemilk - cytogainer (gots to get ma' carbs)
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
Working out is 90% mental... 10% physical
It's not quantity, it's quality.
(in reply to Nm0ney34)
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RE: Bench Press - 5/4/2008 7:11:44 AM
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smoundzou
Posts: 2263
Joined: 5/4/2007
Status: offline
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Something that might help that can be added into the hst routine is, after you complete you Hst sets on flat bench.. add two sets of flat rack presses.. if you're 1RM is 300lbs on flat bench.. load the bar with about 325lbs.. adjust the bars on the power rack where you're starting at about he half way point and do 2 sets of 5.. deloading the bar after each rep, pause 5-10 seconds and then press out another rep.. using a close grip (less than shoulder width) will help..
Here's a good Oh presses drill that will also help increase bench..... use a closer grip and do the presses in a power rack.. but instead of bringing the bar down onto the pecs/delts... bring the bar directly down over the top of your head..elbows to the front.. not to the side.. about 1 inch above.. If your power rack bars won't go that high.. just make sure you have a spotter.. I've done this drill in the past and sometimes the tri's will give out without any warning..
< Message edited by smoundzou -- 5/4/2008 7:20:12 AM >
_____________________________
If everyone is thinking alike then somebody isn't thinking. ~George S. Patton
Current
Age: 45
Height: 5'11
Weight:216
BF: 12-13%
=========
DoNotClick
(in reply to TheSilverFox)
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RE: Bench Press - 5/12/2008 5:12:05 PM
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Nm0ney34
Posts: 831
Joined: 11/19/2006
Status: offline
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Is this in addition to your workload with HST? or are you substituting sets to add these in?
quote:
ORIGINAL: smoundzou
Something that might help that can be added into the hst routine is, after you complete you Hst sets on flat bench.. add two sets of flat rack presses.. if you're 1RM is 300lbs on flat bench.. load the bar with about 325lbs.. adjust the bars on the power rack where you're starting at about he half way point and do 2 sets of 5.. deloading the bar after each rep, pause 5-10 seconds and then press out another rep.. using a close grip (less than shoulder width) will help..
Here's a good Oh presses drill that will also help increase bench..... use a closer grip and do the presses in a power rack.. but instead of bringing the bar down onto the pecs/delts... bring the bar directly down over the top of your head..elbows to the front.. not to the side.. about 1 inch above.. If your power rack bars won't go that high.. just make sure you have a spotter.. I've done this drill in the past and sometimes the tri's will give out without any warning..
_____________________________
www.Nikdesigns.com
6'3"
238
Goal is to get to 215-220, 10-12% bf
(in reply to smoundzou)
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RE: Bench Press - 5/12/2008 5:24:56 PM
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smoundzou
Posts: 2263
Joined: 5/4/2007
Status: offline
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No, you just add it to the routine.....
_____________________________
If everyone is thinking alike then somebody isn't thinking. ~George S. Patton
Current
Age: 45
Height: 5'11
Weight:216
BF: 12-13%
=========
DoNotClick
(in reply to Nm0ney34)
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RE: Bench Press - 5/12/2008 6:21:01 PM
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Nm0ney34
Posts: 831
Joined: 11/19/2006
Status: offline
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I know i know, im an idiot...lol.
Ive just never done anything like that before, rack pulls or any other little thing to help the major lifts.
quote:
ORIGINAL: smoundzou
No, you just add it to the routine.....
_____________________________
www.Nikdesigns.com
6'3"
238
Goal is to get to 215-220, 10-12% bf
(in reply to smoundzou)
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