Advices and tips for a 4 plate a side bench

[Ursus]

Give me some of your wisdom. I am dying to hit this by the end of the year.

Should I ditch incline DB for barbell?

I am benching 1x week on a 4 day split. Chest/tris, back/bis shoulders and legs.

Should I work on reps or weight?

Advices please

[Bobby]

no thumbs grip, when maxed out add dbol and tren

anyone here bench that natural? without weighing 400lbs...

[#1 Klaus fan]

Stay natural, and you can achieve anything.

[Ursus]

Mesomorph posted a vid of him benching it. he is 215ish I think. I am 243lbs now - desperate to get it!

[polychronopolous]

I am a 190 lb twink, I have no say in this matter.

[polychronopolous]

Stay natural, and you can achieve anything.

Hi Hulk Hogan.

[Bobby]

Mesomorph posted a vid of him benching it. he is 215ish I think. I am 243lbs now - desperate to get it!

what are you getting now and for how many reps?

405 is alot of weight!!

[Ursus]

I know a 190-5 guy who could bench 400lbs. he had tiny short arms though.

In Ireland we use Kg. A plate and the Bar is 20kg/44lbs rather than 45lbs/20.4kg

So a 4 plate bench would be 396lbs or 180kg. On a good day I can bench 140kgx8

[Rearden Metal]

My advice is stretch a lot (AFTER every workout), work up til you handle 315 like it's cake then start adding slowly. Never go for 1 rep maxes and build your core through compound lifts for REPS.

But my real advice is lose the goal, it's meaningless.

[Rearden Metal]

I know a 190-5 guy who could bench 400lbs. he had tiny short arms though.

In Ireland we use Kg. A plate and the Bar is 20kg/44lbs rather than 45lbs/20.4kg

So a 4 plate bench would be 396lbs or 180kg. On a good day I can bench 140kgx8

I'm one of those guys. I was 194 lbs when I tore my pec on my 3rd rep with 440 lbs. No BS but I don't expect to be believed one bit. I was not natural though.

[Ursus]

3 plates a side is 140kg WOuld you maybe suggest multiple sets with 140kg and maybe 1 dropset fo 120kg Addinga  rep here and there where I can?

[Bobby]

I know a 190-5 guy who could bench 400lbs. he had tiny short arms though.

In Ireland we use Kg. A plate and the Bar is 20kg/44lbs rather than 45lbs/20.4kg

So a 4 plate bench would be 396lbs or 180kg. On a good day I can bench 140kgx8

i thought it was the same... the american weights weigh the same just that they name them 45 because 44 is just odd....

Most weights are made in sweden and finland, same weights they just change the numbers?? that's what i always thought

[Bobby]

3 plates a side is 140kg WOuld you maybe suggest multiple sets with 140kg and maybe 1 dropset fo 120kg Addinga  rep here and there where I can?

i think the best way is to do 4x4 with the same weight and try to increase with a 3-6lbs plate every or every other week

150kg 4 reps

do that for 4 sets and rest 5 min between sets and stretch. next week 152.5 or 155kg, and keep adding like that

[Ursus]

i think the best way is to do 4x4 with the same weight and try to increase with a 3-6lbs plate every or every other week

150kg 4 reps

do that for 4 sets and rest 5 min between sets and stretch. next week 152.5 or 155kg, and keep adding like that

Would it not be smarter to start lower like 140kg give me a run up. Also would you suggest that I just do my normal workouit as usual after? Also what is teh function of stretching?

re the plates: nah 20kg is a round number - 44lbs 45lbs is also a round number, just ahppens to be 20.4kg.

10kg =22lbs 15=33 20=44 25=55

[dan18]

Give me some of your wisdom. I am dying to hit this by the end of the year.

Should I ditch incline DB for barbell?

I am benching 1x week on a 4 day split. Chest/tris, back/bis shoulders and legs.

Should I work on reps or weight?

Advices please

DUDE YOUR ON THE WRONG BOARD THERES NO POWER LIFTING ROUND IN BB

[Marty Champions]

Give me some of your wisdom. I am dying to hit this by the end of the year.

Should I ditch incline DB for barbell?

I am benching 1x week on a 4 day split. Chest/tris, back/bis shoulders and legs.

Should I work on reps or weight?

Advices please

i hope you can acheive this brother

the most ive done while loaded up on creatine and protien powders was 365 for a bouncy 2 reps, i remember being stuck at this for a while and going heavy eventually messin up my shoulder and tendon pec insertion, thank goodness nothing permenant

IMO only go for something that heavey when you can do 365 for normal set of 10 with no bounce

why risk getting a weight u can barley get for one, why not get stronger at a lower weight 365 so you can go up to the massive 405 for 3-5 reps then stick with that till you can get it for 10 , then its safe to go higher?

[Bobby]

Would it not be smarter to start lower like 140kg give me a run up. Also would you suggest that I just do my normal workouit as usual after? Also what is teh function of stretching?

re the plates: nah 20kg is a round number - 44lbs 45lbs is also a round number, just ahppens to be 20.4kg.

10kg =22lbs 15=33 20=44 25=55

Do your normal warming up first maybe, bar 12reps - 60kg 4-6reps - 100kg 4-6 reps (and maybe 2 reps with 120kg if necessary)

then 4 worksets with the max amount of weight you can handle and still be able to do 4 reps. if your max 4 rep is 150kg there is no point in starting with 140 if 4 reps is "easy" with that weight.

And you definitely will NOT be able to do your normal workout after, you exchange your normal pressing exercises for this.

Stretching is very important, especially with such heavy weights and huge loads (4 reps) it will make your chest stronger/better too, kinda hard to explain how.

[powermaxx9]

Gain 15 pounds.  it's that simple.

[Ursus]

i hope you can acheive this brother

the most ive done while loaded up on creatine and protien powders was 365 for a bouncy 2 reps, i remember being stuck at this for a while and going heavy eventually messin up my shoulder and tendon pec insertion, thank goodness nothing permenant

IMO only go for something that heavey when you can do 365 for normal set of 10 with no bounce

why risk getting a weight u can barley get for one, why not get stronger at a lower weight 365 so you can go up to the massive 405 for 3-5 reps then stick with that till you can get it for 10 , then its safe to go higher?

Good points Falcon. Maybe I should be aiming for 315x10 rather than 405x1.

About starting with 150kg x 4 bobby - In all liklihood I would get 1 MAYBE 2 sets fo 4 max!

[powermaxx9]

the most ive done while loaded up on creatine and protien powders was 365 for a bouncy 2 reps,

how much whey, and how much creatine per day, Falcon?  thanks

[CalvinH]

Get the right spotter

[#1 Klaus fan]

Start to use supplements.

[dr.chimps]

Smith. Machine.

[Hulkotron]

Workboots, cutoff jean shorts, and a sleeveless flannel shirt should do the trick

[tbombz]

do you ever do heavy negatives? they are great for building strength.