Bench Press Workout
Just finished up some bench press tips for Maximum Fitness magazine...(www.maxfitmag.com)
Here are some details...
Q: What are some realistic figures for a guy who lifts only > occasionally and has been at a plateau for a long time -- 30 pound > increase in 1-2 months? 100 pounds in a year?
Answer:
25 pounds in 2 months. Over 50 in a year. Depends on so many things, but i think those are good numbers - both realistic and broadly applicable to the readership of the mag.
This also depends on what type of bench they are trying to increase...their 1 rep max? Their best bench for 8 reps? Etc. Their 1 rep max will have a greater potential to go up. but its a little dangerous for the average reader.
Q: What's the best kind of workout to achieve such a goal? Is it following a more strict powerlifting type of program, rather than bodybuilding? What does that look like in terms of days, sets and reps? Are 5 x 5s the best way> to go?
Answer:
A powerlifting approach to the bench, but the rest of the workout plan is a hybrid of the two approaches.
Theres nothing magical about 5x5. The best approach in my opinion is to press twice per week. The first bench workout would be the heaviest.
Use lower reps than he is used to using now. Thats the simplest place to start. I.e. if a guy is doing 3 sets of 8 for bench now (which is even pretty "heavy" for the average reader) then he should spend 3 weeks at 3x6. Then down to 3x3-4 for 3 weeks. That will boost a guys bench fast. Just by increasing intensity.
Finish that workout with a db incline press for 4 sets of 8, a rowing exercise, and a triceps exercise. This is a "powerlifting" workout.
The second pressing workout of the week is more bodybuilding. Start with 3 sets of 8-12 reps to failure for the dumbbell flat press. Then finish the rest of the workout off as an upperbody bodybuilding type workout. Chins, shoulder presses, and arms.
CB
bench press, workout
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Great post.
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Very informative blog... Thanks
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