Advices and tips for a 4 plate a side bench

[#1 Klaus fan]

Ok, here is one way:

Do bench 3 times a week. Monday, Wednesday, Friday for example. Aim for 100 reps per week, no matter what reps you use. I would use something between 3 to 5, mostly. Start with easy weight, 225 for example, and increase weight for about 10 pounds a month or something, go by feel. First increase reps, then weight. This isn't a fast remedy, but longer plan.

Then there could be short periods when you do assistance only. I have no idea if this could work though.  

[Spike]

all u need brah

[Ursus]

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

I like this idea.

LOL @ right spotter and smith machine

[BB]

Personally I got the most out of lower rep/high set, stuff like 10 x 3. Start at like 80-85% of your 1 rep max, and just add a couple of kilos a week to the bar till you get bored. It's boring, but I figure the old fellows had it right, if you want to get better at the press, then press.....

[tbombz]

i am planning to bench 4 plates a side within the next month. ive never attempted it. last week i benched 3 plates a sdie + one 25lb a side with a 55lb bar..so 375.. got it twice..

[Bobby]

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!

if that is the case, you do 140kg for 4 sets...150kg was just an example

[Ursus]

Roger that!

[Bobby]

i am planning to bench 4 plates a side within the next month. ive never attempted it. last week i benched 3 plates a sdie + one 25lb a side with a 55lb bar..so 375.. got it twice..

what's your arms measuring these days??

[tbombz]

what's your arms measuring these days??

not sure, but around 18 i guess. ripped they wouldnt be more than 16-17. although thats cuz i dont do anything that will build my biceps, since they naturally overpower my triceps.. i do lots of heavy tri work, and just do a few high rep shaping movements for bi's (like front double bicep curls using the pulleys) .. so if i hit them hard my arms would grow an inch quickly..

[Bobby]

not sure, but around 18 i guess. ripped they wouldnt be more than 16-17. although thats cuz i dont do anything that will build my biceps, since they naturally overpower my triceps.. i do lots of heavy tri work, and just do a few high rep shaping movements for bi's (like front double bicep curls using the pulleys) .. so if i hit them hard my arms would grow an inch quickly..

LOL

that's so stupid,,, that's like saying if i wanted to become a millionaire id do it pretty easy, but i'd rather be poor...

you do train for bodybuilding, what reason could there possibly be that you don't want your arms to grow

[Ursus]

I hate doing biceps teh most.

I have started doing them though. When I do biceps I think 'Groink' (no homo)

[Bobby]

crazy,,, biceps are the funnest

yeah budday

[Adam11]

Kevin Levrone will teach you how 

[powermaxx9]

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

I tend to stay away from negative people, but thanks for your imput.

[Marty Champions]

LOL

that's so stupid,,, that's like saying if i wanted to become a millionaire id do it pretty easy, but i'd rather be poor...

you do train for bodybuilding, what reason could there possibly be that you don't want your arms to grow

if you knew anything about training u can easily gain an inch worth of pump in a workout and look remarkably improved for less than a day

[tbombz]

beause im blessed with good genetics for biceps and i know that the second i train em heavy they will grow disporportionate to my triceps..    and i hate being unbalanced...  and i prefer larger triceps to biceps anyways... so i train my triceps like crazy and just do a little for my biceps..after about a year of doing this, with the occasional heavy bicep day, now my arms are getting proportional..  i still have good biceps though..  

plus another thing i notice is that when i trained my biceps hard, they would try to help during my back workouts. now that i leave them alone, they dont try to contract during back movements, which allows me to put more weight on the lats, and they have ben growing better because of it.

[Marty Champions]

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!

no point in risking injury for getbiggers

[Ursus]

Wise words falcon.

I only gain around half an inch or so on my arms when I get them pumped. Seems everyone gets an inch but me 

[thelamefalsehood]

Don't forget speed. Most guys just keep piling the weight on, and there rep speed inevitably slows down. Do 1 extra bench session a week at 45-50% of your max, low reps, 1-3, at 4-5 sets. And just concentrate on explosive reps, aiming for 3 reps a second. This greatly enhances your ability to keep constant speed from beginning to end of the rep spectrum. Google westside barbell training for further guidance.

[disco_stu]

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

errr..no. you thought wrong.

this is one of the stupidest things ive heard of. imagine stacking a bunch of 10lb on a military press on one side, and teh same number of "5s" on the other. 5 being 5 kg and 10 being 10lb. lets say you have 5 per side...

and so on.

stamping the weights a lb more or less here and there is well,..theres a thread already at GB about stupid americans.

[WillGrant]

Up the dose and calories.

[haider]

need more retard strength. eat tuna everyday?

[Ursus]

Im going to have some tuna bread and tea now before bed lol

Edit - optend for a shake instead. house will stink of tuna

[Dballn247]

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

This, the only way to push heavy weights is to get your body used to pushing heavy weights. 

[EL Mariachi]

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

each session try to add 1,25 kg plate aside, what ive also noticed my weak grip prevents me if i try too hard, big forearms are essential for a big bench