What's the fastest way to a big bench press?

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Leg_Beast

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What's the fastest way to a big bench press? - Saturday, March 08, 2008 10:13 AM ( #1 )
I am plenty strong in lower body strength, but I am lacking in chest strength. My max bench is 205. I have got 185 8 times and I put that into the max formula. It said that my max is 230. So my actual max is somwhere between 200 and 230. I want to get my max in the 300 range. Any suggestions?
RollingStone

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RE: What's the fastest way to a big bench press? - Sunday, March 09, 2008 7:50 AM ( #2 )
lol well if all that really matters to you is gettin a huge press i would suggest working with low rep ranges twice to 3 times a week.  My bench shot up when i switched from 2 times a week to 4 sets 3 times a week with reps of five.  You will burn out pretty fast if you stick to this and you will need to take a week after about 3-4 weeks where you train with maybe only 4 sets of bench for the entire week.  Your signal to begin the light week will be when you start to not be able to put up the same weight as in previous workouts.  For me my joints started to ache a bit too.  The week after you go light will most likely be the week you see the most gains.  And if your just trying to up your bench, eat like a hog and then eat more.  Not sayin to eat cake and stuff but jus eat eat eat.  Drink a ton of milk too.

every once in a while i would suggest working with higher reps too, maybe one day every week or every 2 weeks nd then maybe a day where you work down in the 3 rep range or use negatives, which are great for building strenght.
<message edited by RollingStone on Sunday, March 09, 2008 7:52 AM>
working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

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