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Started By
Message
re: OT gym krewe, advice on how to improve bench press?
Posted on 7/19/16 at 11:39 am to LSUTigersVCURams
Posted on 7/19/16 at 11:39 am to LSUTigersVCURams
Watch a video on the BLM movement or murdering of the police officers. This will help you bench about 30 lbs more than usual.
Posted on 7/19/16 at 11:40 am to logjamming
logjamming makes a good point. Most of the rest of these folks don't understand basic muscle physiology.
You want to increase your max? Lift heavy (no less than 85% of your 1RM), low reps (easy to find appropriate reps per weight with 1RM chart), 3-5 min breaks between sets. You want to improve your max, perform that lift ~3 times per week. The rest of the nonsensical ghey stuff like double bouncing (whatever the hell that is), pyramid sets, going lighter (gtfo) or going to 1 day of bench per week (seriously gtfo) is certainiy the least efficient way of getting stronger and borderline incorrect.
Find a powerlifting forum and stay off the OT...
You want to increase your max? Lift heavy (no less than 85% of your 1RM), low reps (easy to find appropriate reps per weight with 1RM chart), 3-5 min breaks between sets. You want to improve your max, perform that lift ~3 times per week. The rest of the nonsensical ghey stuff like double bouncing (whatever the hell that is), pyramid sets, going lighter (gtfo) or going to 1 day of bench per week (seriously gtfo) is certainiy the least efficient way of getting stronger and borderline incorrect.
Find a powerlifting forum and stay off the OT...
Posted on 7/19/16 at 11:53 am to LSUTigersVCURams
Grab a 45 lb plate, lift it over your head and run around the bench yelling "frick you jobu, this is all me bitch!" Slam that shite down, and press 230 like a man.
No seriously, change either your volume, intensity or quit benching for a few wks and do a different type of press. Also, heavy bent over rowing to balance out those back muscles can give you a stronger bench.
No seriously, change either your volume, intensity or quit benching for a few wks and do a different type of press. Also, heavy bent over rowing to balance out those back muscles can give you a stronger bench.
This post was edited on 7/19/16 at 11:54 am
Posted on 7/19/16 at 11:55 am to LSUTigersVCURams
Don't know if it would help everyone, but I had someone recommend I do a shite ton of push-ups when I wanted to increase my max.
Did a shite ton of push-ups for a month and increased my max by about 20-25 lbs.
Did a shite ton of push-ups for a month and increased my max by about 20-25 lbs.
Posted on 7/19/16 at 11:59 am to LSUTigersVCURams
week 1 do lighter weight with a 4 count lower 1/4 rep then full rep. 4 sets
week 2 just a 4 count lower 4 sets
week 3 5x5 at 81% then three sets towel bench 2 reps at 95%, 100%.
week 5 5x3 then 3 sets towel bench 2 reps 100%,115%
week 6 max out
week 2 just a 4 count lower 4 sets
week 3 5x5 at 81% then three sets towel bench 2 reps at 95%, 100%.
week 5 5x3 then 3 sets towel bench 2 reps 100%,115%
week 6 max out
This post was edited on 7/19/16 at 12:00 pm
Posted on 7/19/16 at 11:59 am to UGATiger26
Wide, close, and diamond push-ups 3x10-20 every night before sleep helped me get over a hump.
I'm not an expert, but any time I hit a wall or plateau, I change my weekly and daily routine and it helps.
I'm not an expert, but any time I hit a wall or plateau, I change my weekly and daily routine and it helps.
Posted on 7/19/16 at 12:03 pm to bbeck
quote:
Wide, close, and diamond push-ups 3x10-20 every night before sleep helped me get over a hump.
I know they are compound movements, but don't diamond pushups work more of the triceps?
OP, start doing Crucifix pushups, brah.
This post was edited on 7/19/16 at 12:05 pm
Posted on 7/19/16 at 12:10 pm to LSUTigersVCURams
Work on weighted dips and building your lats. Make sure to learn how to decent with your lats. Arch your back and control breathing.
Learning to control heavy weights and hold them are the biggest factor.
Do all of your lifts in a controlled manner and slow down on the eccentric. You will have the most time under tension.
Learning to control heavy weights and hold them are the biggest factor.
Do all of your lifts in a controlled manner and slow down on the eccentric. You will have the most time under tension.
This post was edited on 7/19/16 at 12:13 pm
Posted on 7/19/16 at 12:11 pm to SabiDojo
quote:
but don't diamond pushups work more of the triceps?
Triceps are a huge part of bench press if you're doing them properly.
Posted on 7/19/16 at 12:25 pm to LSUTigersVCURams
You will get stronger when you hit puberty. Just try not to do too much now.
Posted on 7/19/16 at 12:41 pm to LSUTigersVCURams
Dips, Dips, and weighted dips.
Posted on 7/19/16 at 12:48 pm to LSUTigersVCURams
If you're really serious about increasing bench, look up the smolov jr program for bench. I went from a 265 to 280 1rm in 3 weeks. Its brutual but it works.
Posted on 7/19/16 at 12:49 pm to STLDawg
This.
Plus doing a ton of push ups daily helped me
Push ups in the am and work in push ups between exercises during every workout
Try to do 100 (or more) throughout the day
Plus doing a ton of push ups daily helped me
Push ups in the am and work in push ups between exercises during every workout
Try to do 100 (or more) throughout the day
Posted on 7/19/16 at 12:58 pm to jvilletiger25
quote:
Start doing pyramid bench 12 down to 2 reps
My method is this:
1. Warmup
2. 165 X 7
3. 185 X 5
4. 205 X 3
5. 225 X 1
Increase weight for each set by 5 lbs each week.
Posted on 7/19/16 at 1:02 pm to LSUTigersVCURams
The real answer is to build up your shoulder blade and shoulder stability.
Posted on 7/19/16 at 1:31 pm to YipSkiddlyDooo
The best way to increase your 1 rep max is heavy sets 2-3 times a week depending on your body. Just do a warm up and then do 3-4 sets of 2-3 reps. That's it. Do that 2-3 times a week.
Also, freaking eat. You must be pretty small right? i see a lot of guys trying to lose weight and get lean, then they also complain about 1 rep max problems. You can't focus on both.
Now if you are having a particular weak spot like getting it off your chest or straightening your arms, that's a different story and you need to focus on that muscle.
Also, freaking eat. You must be pretty small right? i see a lot of guys trying to lose weight and get lean, then they also complain about 1 rep max problems. You can't focus on both.
Now if you are having a particular weak spot like getting it off your chest or straightening your arms, that's a different story and you need to focus on that muscle.
This post was edited on 7/19/16 at 1:34 pm
Posted on 7/19/16 at 1:37 pm to LSUTigersVCURams
A lot of good sugestions in here... there is an easier way though...
Posted on 7/19/16 at 1:40 pm to LSUTigersVCURams
Weighted dips & Lying Triceps Extensions are great assistance exercises for the bench.
Also, not sure how you're working up to your PR but whatever you're doing, switch it up. Consider throwing in some drop sets to get you over the hump.
Make sure you're eating plenty and resting enough.
One more thing, if it's not already, make sure that the OHP is part of your program.
Also, not sure how you're working up to your PR but whatever you're doing, switch it up. Consider throwing in some drop sets to get you over the hump.
Make sure you're eating plenty and resting enough.
One more thing, if it's not already, make sure that the OHP is part of your program.
Posted on 7/19/16 at 1:43 pm to John Wayne
Where are you failing, at the initial press or at lockout?
For most people I recommend weighted dips and thank God someone mentioned lats. Not many people realize how integral your back is while benching. Learning how to engage your back and lats prior to descent is huge.
For most people I recommend weighted dips and thank God someone mentioned lats. Not many people realize how integral your back is while benching. Learning how to engage your back and lats prior to descent is huge.
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