[quote]Cockburn wrote:
[quote]Spidey22 wrote:
For me at least, pressing (as opposed to pulling or squatting) really requires I get stronger in a large spectrum or rep ranges to increase it any way. [/quote]
Absolutely true. Pushing always seems to need more work than other movements to budge weights. Perhaps the issue is age specific?
[/quote]
Oddly enough I’ve heard this before, about benching just going up as one ages. lol.
225 x 10 first came along when my max bench press was in the 290-300 range. At a current max of 360, 18 reps isn’t a big deal. When I was trying to increase my 225 reps by spending more time at 225, it seemed like I progressed slowly. By building my max presses in a decreasing rep per set scheme, once I have the nervous system warmed up, I can nail 10-12 after all working sets for a couple more sets.
So my suggestion from experience would be to get the max press up, and spend some time moving 205-215 for reps. It will come.
I’m trying to do the same thing with 300 for 10. I will race you.
Why would you do anything different for this than you would any other strength goal?
I guess a lot of the sentiments here mirror that of a lot of the pros and/or advanced lifters who got there strength real high, and subsequently focused on light(er) weight and more reps. Get strong, then hit higher rep, more tut focused training.
[quote]drewc64 wrote:
225 x 10 first came along when my max bench press was in the 290-300 range. At a current max of 360, 18 reps isn’t a big deal. When I was trying to increase my 225 reps by spending more time at 225, it seemed like I progressed slowly. By building my max presses in a decreasing rep per set scheme, once I have the nervous system warmed up, I can nail 10-12 after all working sets for a couple more sets.
So my suggestion from experience would be to get the max press up, and spend some time moving 205-215 for reps. It will come.
I’m trying to do the same thing with 300 for 10. I will race you.[/quote]
I’m trying to get 275X10 myself… Best so far is 6 on a day I felt GREAT…
[quote]spar4tee wrote:
More accurately, I’d do both one and three[/quote]
This, it’ll condition the muscles to both the high reps, and getting stronger = shit get easier
Also depends on the persons build, if they are long limbed and narrow clavicled benching is always going to be tough.
[quote]Bauber wrote:
Also depends on the persons build, if they are long limbed and narrow clavicled benching is always going to be tough.[/quote]
I’d make that trade anyday LOL
[quote]krummdiddy wrote:
[quote]Bauber wrote:
Also depends on the persons build, if they are long limbed and narrow clavicled benching is always going to be tough.[/quote]
I’d make that trade anyday LOL[/quote]
Not me I will stick with my trex arms. =D
[quote]Bauber wrote:
[quote]krummdiddy wrote:
[quote]Bauber wrote:
Also depends on the persons build, if they are long limbed and narrow clavicled benching is always going to be tough.[/quote]
I’d make that trade anyday LOL[/quote]
Not me I will stick with my trex arms. =D[/quote]
Well that is a good excuse not to do push ups…
All depends on the training experience. Even with enough experience, is he benching with efficient form. Numbers are a good goal. Why not, ya know?
To get a good amount of reps for 10 reps, time is going to have to be spent in the 10 rep range. I would lean toward more sessions with less work more than blasting the ever living shit out of the bench once per week. There still will have to be time spent working the 1 RM.
There are a good number of ways to do this. I would back off and find out what a 10 rep max is just to find out if someone is a predominantly fast twitch or slower. If they can hit 225 for 1, but only 135 for 10, there is a lot of work to be done. If however, they are at 200, then the approach should be different.
A relative newb could hit this goal pretty quickly if it is made a priority.
Good luck
-I’d bench a bare minimum of once every three days.
-Keep all other heavy pressing down to a bare minimum.
-Start with basic strength building reps/sets like: 5x5, 5x3, 3x5 etc until I’d achieved a hypothetical 6/7 rep max of 225, then I’d switch to training higher reps like: 3x7-3x10…then…WIN!!!
I like this question as it pretty much underscores ones training philosophy when it comes to getting stronger.
I’m in the camp that you should become as comfortable as possible with the target weight in hand and gradually push up the reps, or get comfortable with a heavier weight in hand and the reps come up on their own.
I neglected training BB bench press for so long as BB pressing in any direction aggravates my shoulder, but i was able raise my bench 50 lbs in several weeks.
Do whatever reps you can, set up some blocks or whatever at the bottom and do a slightly heavier negative for a rep then deadlift it back up and do it a few more times.
Develop upper body power. Most people lack this. Get up in a power cage and to pin presses from a dead stop at the bottom position. Vs bands works great too. Plyo pushups, pushup box-jumps, or even doing a plyo pushup from a height and landing on the ground forcing deceleration.
And reverse bands are incredible. Depending on your setup you can unrack and maneuver much heavier loads strengthening up your wrists and bones, and continue to press heavy without murdering your shoulders.
Effectively just be persistant, and for auxillery moves try and dissect the movement to become better at each portion individually, or whatever area you specifically lag in.
I’m curious if anyone has tried the whole, just go in and hit 225 as many reps/sets as possible until you reach the rep goal type of approach. I have never tried that personally, but I feel like beginners fall in to that. Like the desire to hit 135, or 225 for the first time. Seems they always put 135 and pop a blood vessel hitting it with a heavy spot from a bro.
I also just remembered an article a while back by Dan john where he advocated only making jumps with bigger plates. The 2.5 pound plates were all painted pink to help encourage it. The idea was to force someone to be able to control that weight and get plenty of reps before throwing more weight on.
Any thoughts?
[quote]bwilliamsr89 wrote:
I also just remembered an article a while back by Dan john where he advocated only making jumps with bigger plates. The 2.5 pound plates were all painted pink to help encourage it. The idea was to force someone to be able to control that weight and get plenty of reps before throwing more weight on.
Any thoughts?[/quote]
When I was training with kettlebells several years ago, I tried that approach for jumping from the 16kg to 24kg KB for the one-armed shoulder press. It didn’t work so well for me; got one arm, not the other. However, progressing with 2.5lb plates on the overhead press took me the rest of the way.
As far as the 225x10 scenario… me, being pretty new to this and all… I’d probably start with something that can be done in the 10-15 rep range for 3 sets; once you can hit 3x15 with the weight, add 5lbs to the bar and repeat. I’d only manipulate calories, rest time, rest days, and volume until getting there. When progress stalls for 3 sessions, deload 10 or 15lbs and repeat, adding no more than 5lbs per session.
If that doesn’t work, then I’d try something else. But that’s me and by no means a recommended approach.
Plug your numbers into 531 template, put the work in. The problem will be solved in 6-8mths. To get a big bench you need more than just a bench program. You need a strong body program. Go back on T nation, and read every article by Tate, and Wendler. goodluck
[quote]Bauber wrote:
For me what helped increase my bench the most was pushing the heaviest weight possible and then once I got comfortable with the heavier weight working on increasing reps at that weight. Obviously the heavier in weights you get the longer it takes relatively to increase. 225X10 should be fairly easy to obtain as lots of kids in high school obtain this. As a junior I put up 225x25 at the midsouth combine.
Like some have touched on I would mix heavy days with low weights and lighter days with high reps to build endurance. It is what has worked for me. Over the last 12 months I have gone from 385X10 up to 405-425 for 8-10 depending on the day. But I also rotate fly days weekly and dumbbell days as pure strength isn’t really my goal.[/quote]
I think thats the one thing that has held me back in increasing my Bench numbers is increasing the weight AND GETTING USED TO IT. It may feel heavy as fuck and scary but you do that new weight for a bit you will be come more confident with it and it will be easier.
[quote]barbedwired wrote:
Unsure time wise. Seems like that was under a year. Maybe 9 month…[/quote]
Sorry for all the questions man. That is some fast strength gains. I have considered 5x5 in the past, but I am absolutely in love with 5/3/1 at the moment. It is responsible for almost all of my gains up to this point.
What did your bodyweight do in that amount of time?
The fastest way is to paint new numbers on some plates !
I’d test the 10 RM. set goal of 10% increase in load. 10 sets of two, until easy. 7 sets of 3 until easy. 5 sets of 4 until easy. retest. Start on the minute of every minute or maybe a tad longer. not more than start a set every 1 minute 15. To make it easy to do this approach, I would do it on a rack and start on the pins