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  • How to up my bench fairly fast?

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

    1. herunder88

      herunder88 Well-Known Member

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      I have been consistantly working out the past year, made a good 20 pound gain. Just wanted some advice or techniques to improve my bench weight fairly quick, which is pretty weak(140 x 12). Please let me know the amount of sets and reps for benching I should be doing and how often a week. Thanks

       
    2. laxgoaliesrhs

      laxgoaliesrhs Well-Known Member

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      How to up my bench fairly fast?

      if you want to up your bench fast get on a strength routine use something such as smolov Jr for bench it will get you results it is a 3 week program and remember to eat at a surplus too

      format is sets x reps x intensity

      intensity = percentage of 1 rep max so if your max is 100kg 60% of your 1rm will be 60kg

      week 1 week 2 +5kg on lift week 3 +7.5kg on lift
      6x6x70% 6x6x70% +5kg 6x6x70% +7.5kg
      7x5x75% 7x5x75% +5kg 7x5x75% +7.5kg
      8x4x80% 8x4x80% +5kg 8x4x80% +7.5kg
      10x3x85% 10x3x85%+5kg 10x3x85% +7.5kg

      if you want to increase your bench fast get on a bench press program
       
    3. defelqy

      defelqy Well-Known Member

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      How to up my bench fairly fast?

      Last edited by TygaTyga; Today at 11:43 AM.
       
    4. baletki

      baletki Well-Known Member

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      How to up my bench fairly fast?

      Smolov is not for beginners.

      Eat more, get on routine focused on progressive overload
       
    5. Canellesao

      Canellesao Well-Known Member

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      How to up my bench fairly fast?

      found the problem OP
       
    6. vijugati8g

      vijugati8g Well-Known Member

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    7. Jemenony

      Jemenony Well-Known Member

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      How to up my bench fairly fast?

      Smolov jr, but as above said, its not for beginners, its designed to bust through plateaus. I just do 3x5 and until now can add 2.5kg per week to my bench, and I only bench once.

      3x5 has worked well for all lifts for me. Bench, squats, deadlifts, BOR, military press.
       
    8. herunder88

      herunder88 Well-Known Member

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      How to up my bench fairly fast?

      yea smolov isnt recommended for beginners it can still be done though, most beginners probably wouldn't have the balls to attempt it due to mad volume and intensity im just recommending it due to the fact that he doesn't have the patients to do 3x5 or 5x5 to a 2 plate bench
       
    9. parnassto

      parnassto Well-Known Member

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      How to up my bench fairly fast?

      Smolov is easy as hell
       
    10. laxgoaliesrhs

      laxgoaliesrhs Well-Known Member

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      How to up my bench fairly fast?

      not sure if srs - if you do smolov for squat the 13 week program it is not easy as hell man.

      not too sure about smolov jr for bench though bench isn't as tiring as squat so you have your answer there
       
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