Group: Strength & Powerlifting

Created: 2012/01/01, Members: 38, Messages: 16459

Discuss the topic of Power lifting, Strength training and Strong Man training!

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max bench press

brian_diablo6
brian_diablo6
Posts: 3
Joined: 2009/03/16
Canada
2009/03/16, 06:27 PM
I weigh 155 pounds im 16 and my max bench is 225. Any tips on how i can get it to be more. I work out my chest 2 - 3 times a week.
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2009/03/16, 08:53 PM
again? for real?
jbennett
jbennett
Posts: 1,558
Joined: 2001/02/28
United States
2009/03/17, 11:29 AM
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Quoting from brian_diablo6:

I weigh 155 pounds im 16 and my max bench is 225. Any tips on how i can get it to be more. I work out my chest 2 - 3 times a week.
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How much do you squat? How much do you deadlift? How much do you power clean? Etc, etc, etc.

Don't be a one-dimensional lifter. If you're training chest 2-3 times a week you're neglecting other muscle groups.


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--JBennett
"I've up-ed my intensity.... now up yours!"
"Pain is only weakness leaving the body."
"Never think of how weak you are; think of how strong you're going to be."
2009/03/17, 02:36 PM
#Train multiple lifts(squat, deadlift, standing press, weighted chins/dips, etc)
#Use low reps(<5)
#Work to increse reps, sets, or total volume per workout
#Use some form of periodization
#Focus on recovery(sleep, diet, supplementation, etc)

5/3/1 program for example focuses on Squat, Press, Deadlift, Bench. Starting Strength II 5x5 program will probably help you in the end.

Squat and Deadlift workouts fuel your bench results with natural increases in hormone production(testosterone)

If I could go back in time and talk to myself as a 16 year old....this would be it...squat and deadlift...even if it's next to nothing....I started benching 20 lb and if I was wiser I would have squatted and deadlifted that as well...
SLEvans3
SLEvans3
Posts: 5
Joined: 2009/04/06
United States
2009/04/07, 02:52 PM
Are you doing specific training for athletics brian_diablo6?