• Welcome to realmuscleforum.com
  • How to up my bench fairly fast?

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

    1. parnassto

      parnassto Well-Known Member

      Joined:
      Dec 2010
      Posts:
      34,818
      Likes Received:
      0
      How to up my bench fairly fast?

      Full body everyday so frequency wasn't a problem.

      Might try the 13 week program
       
    2. jailynn24hb

      jailynn24hb Well-Known Member

      Joined:
      Jan 2011
      Posts:
      82,194
      Likes Received:
      0
      How to up my bench fairly fast?

      lower reps with heavier weight.
       
    3. casse

      casse Well-Known Member

      Joined:
      Dec 2010
      Posts:
      29,317
      Likes Received:
      0
      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.
       
    4. crormaSoila18

      crormaSoila18 Well-Known Member

      Joined:
      Jan 2011
      Posts:
      38,235
      Likes Received:
      0
      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
       
    5. defelqy

      defelqy Well-Known Member

      Joined:
      Jan 2011
      Posts:
      38,829
      Likes Received:
      0
      How to up my bench fairly fast?

      How often per week?
       
    6. suighja

      suighja Well-Known Member

      Joined:
      Dec 2010
      Posts:
      39,860
      Likes Received:
      0
      How to up my bench fairly fast?

      2-3 times a week.
       
    7. Korporalegq

      Korporalegq Well-Known Member

      Joined:
      Dec 2010
      Posts:
      33,874
      Likes Received:
      0
      How to up my bench fairly fast?

      How many sets?
       
    8. suighja

      suighja Well-Known Member

      Joined:
      Dec 2010
      Posts:
      39,860
      Likes Received:
      0
      How to up my bench fairly fast?

      Stronger Triceps. Weighted Dips always helped me.
       
    9. crormaSoila18

      crormaSoila18 Well-Known Member

      Joined:
      Jan 2011
      Posts:
      38,235
      Likes Received:
      0
      How to up my bench fairly fast?

      With a 1rm of 220 you should not be doing smolov jr
       
    10. alomjabpd

      alomjabpd Well-Known Member

      Joined:
      Dec 2010
      Posts:
      36,946
      Likes Received:
      0
      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
       
    Tags:

    Share This Page

    1. This site uses cookies. By continuing to use this site, you are agreeing to our use of cookies.
      Dismiss Notice