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    • How to up my bench fairly fast?

    Discussion in 'Training' started by herunder88, Sep 22, 2012.

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      Sep 23, 2012
    1. parnassto

      parnassto Well-Known Member

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      How to up my bench fairly fast?

      Full body everyday so frequency wasn't a problem.

      Might try the 13 week program
       
      parnassto, Sep 23, 2012
      parnassto, Sep 23, 2012
      #11
      2. Sep 23, 2012
    2. jailynn24hb

      jailynn24hb Well-Known Member

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      How to up my bench fairly fast?

      lower reps with heavier weight.
       
      jailynn24hb, Sep 23, 2012
      jailynn24hb, Sep 23, 2012
      #12
      3. Sep 23, 2012
    3. casse

      casse Well-Known Member

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      How to up my bench fairly fast?

      Don't do such high reps.

      5-8 will get you up faster. If you are just looking for pure strength gains I would say do heavy triples.
       
      casse, Sep 23, 2012
      casse, Sep 23, 2012
      #13
      4. Sep 23, 2012
    4. crormaSoila18

      crormaSoila18 Well-Known Member

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      How to up my bench fairly fast?

      yea frequency isn't ever the problem its the intensity example on smolov jr for example end of week 3 means 85% of your 1rm +7.5kg so i your 1 rm is 100kg you will be lifting 92.5kgx3 for 10 sets and that my friend will rustle your CNS
       
      crormaSoila18, Sep 23, 2012
      crormaSoila18, Sep 23, 2012
      #14
      5. Sep 23, 2012
    5. defelqy

      defelqy Well-Known Member

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      How to up my bench fairly fast?

      How often per week?
       
      defelqy, Sep 23, 2012
      defelqy, Sep 23, 2012
      #15
      6. Sep 23, 2012
    6. suighja

      suighja Well-Known Member

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      How to up my bench fairly fast?

      2-3 times a week.
       
      suighja, Sep 23, 2012
      suighja, Sep 23, 2012
      #16
      7. Sep 23, 2012
    7. Korporalegq

      Korporalegq Well-Known Member

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      How to up my bench fairly fast?

      How many sets?
       
      Korporalegq, Sep 23, 2012
      Korporalegq, Sep 23, 2012
      #17
      8. Sep 23, 2012
    8. suighja

      suighja Well-Known Member

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      How to up my bench fairly fast?

      Stronger Triceps. Weighted Dips always helped me.
       
      suighja, Sep 23, 2012
      suighja, Sep 23, 2012
      #18
      9. Sep 23, 2012
    9. crormaSoila18

      crormaSoila18 Well-Known Member

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      How to up my bench fairly fast?

      With a 1rm of 220 you should not be doing smolov jr
       
      crormaSoila18, Sep 23, 2012
      crormaSoila18, Sep 23, 2012
      #19
      10. Sep 23, 2012
    10. alomjabpd

      alomjabpd Well-Known Member

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      How to up my bench fairly fast?

      try and help OP increase his bench, get disregarded - haha since you are taking lenndoggs advice you may aswell get on SS or stronglifts

      so basically do 5 reps 5 sets and go 3 times a week, or do 5 reps 3 sets 3 times a week. up the weight once you can complete 5 reps and 5 sets with out your form breaking down to chit
       
      alomjabpd, Sep 23, 2012
      alomjabpd, Sep 23, 2012
      #20
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