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Getbig Main Boards => Gossip & Opinions => Topic started by: bigmc on March 06, 2015, 01:58:38 PM
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over the last few year ive never gone heavy on bench
i usually go up to 315 and do 6 to 8 reps
kid in the gym the other night about my size was benching 4 plates
whch i know it shouldnt but fired my competitive side
what increments should i increase 315 for on my working sets
im thinking add ten pounds a side and keep going till i can get six at least then add another ten
any good benchers got advice
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I know it may sound gay but when I was struggling
I would wrap a resistance band on one side loop under
the bench and hook on the other side. Keeps constant tension
on the bar...I used the 30 lb one
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Up the dose
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Set the delorean to 88 and get your father to fuck a female powerlifter at the school dance
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over the last few year ive never gone heavy on bench
i usually go up to 315 and do 6 to 8 reps
kid in the gym the other night about my size was benching 4 plates
whch i know it shouldnt but fired my competitive side
what increments should i increase 315 for on my working sets
im thinking add ten pounds a side and keep going till i can get six at least then add another ten
any good benchers got advice
Know your place as an elder lifter... trying to complete with younglings can get you hurt bad.
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Set the delorean to 88 and get your father to fuck a female powerlifter at the school dance
Tried that harder than it looks
He ended up playing Johnny b good instead
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I see a torn pec in your future.
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You want bench advice? Don't bench at all when you lift. It will eventually wreck your shoulders or elbows. It will decrease flexibility in the shoulder joint leading to tears. If your one of the few guys to hit your 50's after decades of heavy benching healthy congratulations for being in a small club.
Use dumbbells. Many big bench press guys say they can't find heavy enough dumbbells but they use half to 3/4 presses. Go all the way down letting your hand supinate somewhat. Another great exercise that protects the shoulders better than the flat bench is the decline bench.
Off my soap box.
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1. Establish your 1RM.
2. Keep reps between 5-1 or 3-1
3. Recovery between sets 2-4min
4. Supplemental lifts should reinforce the main lift
5. Break a record each week by 10-20lbs.
6. Don't do bodybuilding-type half reps, there useless. Full ROM.
7. Vary your lifts.
That's it in a nutshell.
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You want bench advice? Don't bench at all when you lift. It will eventually wreck your shoulders or elbows. It will decrease flexibility in the shoulder joint leading to tears. If your one of the few guys to hit your 50's after decades of heavy benching healthy congratulations for being in a small club.
Use dumbbells. Many big bench press guys say they can't find heavy enough dumbbells but they use half to 3/4 presses. Go all the way down letting your hand supinate somewhat. Another great exercise that protects the shoulders better than the flat bench is the decline bench.
Off my soap box.
I don't do flat bench, hurts too much, stick to incline
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over the last few year ive never gone heavy on bench
i usually go up to 315 and do 6 to 8 reps
kid in the gym the other night about my size was benching 4 plates
whch i know it shouldnt but fired my competitive side
what increments should i increase 315 for on my working sets
im thinking add ten pounds a side and keep going till i can get six at least then add another ten
any good benchers got advice
Not gonna happen. He has different connective tissue than you do. Just do the best with what you have and be as strong as you can be. Comparing yourself to someone else is stupid.
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Not gonna happen. He has different connective tissue than you do. Just do the best with what you have and be as strong as you can be. Comparing yourself to someone else is stupid.
I agree
Not everybody has the same arm length... and some people have better leverage on certain lifts. Flat Bench press & regular squats demonstrate this fact. Plus the other guy might have a big rib cage; therefore shortening his range of motion on bench press.
Another fact; you can have bigger pecs & triceps than a person than can out-bench you.
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Not gonna happen. He has different connective tissue than you do. Just do the best with what you have and be as strong as you can be. Comparing yourself to someone else is stupid.
How you know he can't? How do you his "connective tissue" isn't stronger than the other guys. You said one time (not that long ago) that you were stronger than me. I'm sure I'm about 15-20 years older than you.
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How you know he can't? How do you his "connective tissue" isn't stronger than the other guys. You said one time (not that long ago) that you were stronger than me. I'm sure I'm about 15-20 years older than you.
I know that your post wasn't directed towards me
But...
I think that some guys, genetically, have very strong rotator cuff muscles.
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I know that your post wasn't directed towards me
But...
I think that some guys, genetically, have very strong rotator cuff muscles.
No, it was directed to TA. Sorry
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No, it was directed to TA. Sorry
Coach how is your new cable crossover unit?
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over the last few year ive never gone heavy on bench
i usually go up to 315 and do 6 to 8 reps
kid in the gym the other night about my size was benching 4 plates
whch i know it shouldnt but fired my competitive side
what increments should i increase 315 for on my working sets
im thinking add ten pounds a side and keep going till i can get six at least then add another ten
any good benchers got advice
Not a believable fable
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Coach how is your new cable crossover unit?
Fun, haven't trained on a machine in forever.
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Have you considered working on your upright row 1 rep max? It is a much more prestigious lift IMHO.
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Fun, haven't trained on a machine in forever.
Your joints will probably be loving the cable unit. Even if it you use it primarily for warm-ups and a few extra sets to complete your normal free-weight routine.
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Idk I stagnated too so I got tired of it. Figure I'm close to my natural genetic potential there and that's why. I Think if I want to rep out at 400+ I have to do roids anyways so fuck it
so right now I only do alot of inclines because my lower pecs is more developed and I want brick pecs not droppy.
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Clearly that young guy plays American football.
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You want bench advice? Don't bench at all when you lift. It will eventually wreck your shoulders or elbows. It will decrease flexibility in the shoulder joint leading to tears. If your one of the few guys to hit your 50's after decades of heavy benching healthy congratulations for being in a small club.
Use dumbbells. Many big bench press guys say they can't find heavy enough dumbbells but they use half to 3/4 presses. Go all the way down letting your hand supinate somewhat. Another great exercise that protects the shoulders better than the flat bench is the decline bench.
Off my soap box.
this got me thinking you are probably right
ive always favoured dumbells but fancied a change
so started benching a while back
i think il switch back
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It's an ego lift for the young. I used to hammer it, now I'm older and wiser. Stick to the dumbells.
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Not gonna happen. He has different connective tissue than you do. Just do the best with what you have and be as strong as you can be. Comparing yourself to someone else is stupid.
Exactly... Some people don't realize tendon strength has tons to do with it. Even if you're bigger, have bigger muscles, etc,
many small twinks have crazy tendon strength and can outlift people much bigger than them... Genetic...
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Clearly that young guy plays American football.
;D
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You want bench advice? Don't bench at all when you lift. It will eventually wreck your shoulders or elbows. It will decrease flexibility in the shoulder joint leading to tears. If your one of the few guys to hit your 50's after decades of heavy benching healthy congratulations for being in a small club.
Use dumbbells. Many big bench press guys say they can't find heavy enough dumbbells but they use half to 3/4 presses. Go all the way down letting your hand supinate somewhat. Another great exercise that protects the shoulders better than the flat bench is the decline bench.
Off my soap box.
Essentially this...
Will wreck your shoulders..
Also worry about what you press I'm never concerned with what anyone else does.
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Not gonna happen. He has different connective tissue than you do. Just do the best with what you have and be as strong as you can be. Comparing yourself to someone else is stupid.
This. You may end up injuring yourself if you get too competitive with this guy. Not worth it.
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Not gonna happen. He has different connective tissue than you do.
WTF? What is he, another species?
Some say not to bench, as you'll get hurt. You can say that about lifting in general. If you believe that, then why lift at all? People get hurt doing things incorrectly. Too much, too often, to failure, not enough rest and recovery time, bad nutrition, all can get you hurt doing any lifts, especially big lifts.
Pat Casey, first man to bench over 600lbs. raw, favored dumbbell training, to get the strength, to do bench press with a barbell. The advantage there is that dumbbell training overcomes the bi-lateral strength deficit, that comes from side and hand dominance, that can hold you back on two handed lifts, where the dominant side and hand does most of the lift, and the weak side doesn't get enough work, and therefore lags behind in developing strength, ultimately weakening your lifting ability, and leading to a plateau that you won't get above.
Mike MacDonald used a chambered bar (AKA MacDonald Bar), in practice for the bench press, as it increased his ROM strength in the lower part of the lift. Again doing ancillary lifts, to get the strength to do the bench press.
Vince Gironda was the second, or third man (depending on who's keeping score) to officially lift over 500lbs. (on a butcher block bench, without padding, that he had made for his gym). His favorite exercise, to build strength for the bench press, was to bring the bar down to the neck, not the chest. Naturally you need good spotters, or a rack, cage for safety.
The point is that, if you want to train for a big bench press, then you have to do more than practice bench presses, to get there.
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In after horrible advice
Maybe only people who have actually benched 405 should be allowed to comment
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In after horrible advice
Maybe only people who have actually benched 405 should be allowed to comment
This and the post before it ^^^^^
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I think you need to do work on what you are not good at, pick auxiliary lifts that mimic the bench and get good at them - floor presses, dumbell presses, boards, cambered bar, weighted dips, dead presses ..... when I first cracked 405 on the bench I did everything but bench presses - see above mentioned
I still think the most important overall factor in being a big bencher is having strong tri's
Like coach said, keep reps in the 1-5 range, have longer rest periods between sets and mix things up
Good luck friend
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I think you need to do work on what you are not good at, pick auxiliary lifts that mimic the bench and get good at them - floor presses, dumbell presses, boards, cambered bar, weighted dips, dead presses ..... when I first cracked 405 on the bench I did everything but bench presses - see above mentioned
I still think the most important overall factor in being a big bencher is having strong tri's
Like coach said, keep reps in the 1-5 range, have longer rest periods between sets and mix things up
Good luck friend
This..............!!!! Strong tris = a HUGE bench press, also train upper back / rear delts and traps like crazy. You have to have a foundation to bench off of.
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This..............!!!! Strong tris = a HUGE bench press, also train upper back / rear delts and traps like crazy. You have to have a foundation to bench off of.
OK then...build your traps to get a big bench. I've heard it all now.
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OK then...build your traps to get a big bench. I've heard it all now.
He's absolutely correct. Rhomboids, Traps are stabilizers to a big bench
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I've never benched anywhere near 315. My shoulders and traps are really weak.
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Not sure if anyone said this yet but........learn one exercise for each (4) rotator cuff to strengthen each of them.......