I want to get my bench max up from 165. how could i do this
[quote]Scarter1 wrote:
I want to get my bench max up from 165. how could i do this [/quote]
By lifting weights of course. Sorry, I couldn’t help myself. Look through the beginners forum for a thread of Vroom’s on helping beginners. Tons of links to nutrition and training information/programs to get you on your way.
I’m no expert, but one thing that worked for me was to identify my weaknesses (in my case triceps) and do extra work in that area.
use the search function up points there…
between customize and archives.
There are a LOT of bench programs
pick a beginner one. And run with it.
Oh and to increase your bench press…
Squat.
You could start by taking a shitload of Equipoison. That stuff is great.
You have to build more muscle. If you are only lifting 165, then you need to get bigger all over. Like I said on your other post, go to “Vroom’s Are you a Beginner II?” thread and read the articles in it. This will lift your level of knowledge and it has about 50 good programs in it, including ones to use when you are a beginner.
Do yourself a favour and actually go and read it this time. Don’t expect everyone else here to do your work for you.
If you are so motivated that you won’t even read the articles that we recommend, then I don’t give your bench much chance of improving.
Westside.
[quote]roadkill wrote:
I’m no expert, but one thing that worked for me was to identify my weaknesses (in my case triceps) and do extra work in that area.[/quote]
If he’s benching 165, he’s probably weak all over. No point in determining a weakness yet. A rank beginner. He needs to get much bigger and stronger. There are plenty of programs and diets on here for that.
I thought he meant kgs (i come from a metric country). I am a nubie too but you can simply bench more. If you go to the gym three times a week, bench three times a week. I did this when I first started the clean and press and got from 100lbx3 to 150lbx3 in short order. Currently i am shooting for bodyweight for reps (183lb). Just make sure you wind back the weight (eg start at 150 and add 2.5-5 per workout or week, depending on what you can do). But dont keep this up for more than about 4 weeks because, if your a nube like me, you need to work on other stuff too.
[quote]Scarter1 wrote:
I want to get my bench max up from 165. how could i do this [/quote]
How close are you to lifting 165?
I agree with Massif that you should pick one of the programs in vroom’s thread and do it. And make sure to take care of the nutrition side of the equation. Don’t bother picking a specific bench specialization. Your bench will benefit by gaining muscle and increasing strength. My bench has improved hugely since beginning my bulk as has every other exercise.
Dean put it quite nicely. But since you are most likely a total beginner you need a strong base, so read vrooms PSA’s parts 1+2, and take them for what they are: very good, basic programs. If you start out there you will probily start you journey with a much better program than 99% of us.
Now back to your question how do I increase my bench? Well I would kick the shit out of your tris (lots of tri extentions, board presses, Jm presses and the like) lats (rows and Chins) and shoulders(mil. press) while doing a 5x5 type routine for your bench and incline bench on a monday/friday split.
Have Fun
Will42
Eat a lot and get into powerlifting.
Eat like a powerlifter, train like a powerlifter, COMPETE like powerlifter…that’s the fast and surefire way.
Eat more? Get into powerlifting? Just to increase a bench from 165?
All you need to do, is lift. I would say that pretty much anything you do in the gym would increase that bench. It does sound like you’re a beginner so I would just get in the gym, hit ALL parts of the body hard, and all will improve.