RollingStone
Posts: 689
Joined: 12/15/2007
From: Pittsburgh
Status: online
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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 -- 3/9/2008 7:52:45 AM >
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to Leg_Beast)
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What's the fastest way to a big bench press? - 
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