Gents, I have a student at my school who would like to enter and win our school held bench press competition. He currently works out, so is not a beginner, but would like to focus on improving his bench as drastically as possible over the next 4-5 weeks.
I would like to request your help on this since these types of programs are not my forte. I work for hypertrophy, rather than for a specific lift. Any help putting me in the right direction or offering a nice program would be greatly appreciated.
the first time my brother ever did it he put 40bs on his bench in 1 week and then dieted for the next two weeks and didnt get any more weight on his bench
once you see the reps it makes perfect sence why it would work and there is no set bench weights it al goes by what you can do for that amount of reps
Second, I commend you for asking others for help in an area that is not your specialty.
There are several articles here at T-Nation and at Elite Fitness Systems (www.elitefts.com)on benching. I would think that making sure he has his form down 100% correct would be the main issue. See if you can find a local powerlifter that knows what he is doing to help out. I don’t have a problem with the young man wanting to do well in a bench meet, but I am concerned with him ending up with a life long problem due to improper form.
He may not gain a lot of strength before this meet, but having his form down 100% will go a long way to preventing injury.
Sorry for the rant but I had little in the way of instruction when I started lifting 25 years ago and I am suffering for it to this day.