bench press increase?

[Deleted member 80170]

80% of 1 rep max

sets of three

2-3 min rest

3-4 sets

pretty standard protocol for increasing bench, but now i can comfortably hit 3 reps, do i keep adding weights to my sets or should i try max out again?

 

[thecel]

Chad is fucking your oneitis while you’re optimizing your training protocol

 

[Deleted member 80170]

Chad is fucking your oneitis while you’re optimizing your training protocol

ok

 

[longjohnmong]

how much are you benching?

 

[Deleted member 80170]

how much are you benching?

185 is my max but i can do 150 (80% of 185) pretty easily

 

[longjohnmong]

185 is my max but i can do 150 (80% of 185) pretty easily

i like 3 sets of 5, like in Rippetoe's Starting Strength, with 5 minutes rest between sets, every other workout. add 2.5 pounds per workout (so you need micro plates)

you don't really need to do anything more complicated until you've exhausted your ability to make progress from that, which might be at like 275 if you do everything right

i have shit bench genes and i stalled at 240 max then just quit, but i probably could have squeaked a bit more strength gains out of that plan if i have wanted to. if you have your diet and recovery in order, you can get really strong really fast. Rippetoe's Starting Strength or some modern variation is the best for strength gains as a novice (which is what you are until you can no longer make gains from workout to workout linear progression)

 

[Deleted member 80170]

i like 3 sets of 5, like in Rippetoe's Starting Strength, with 5 minutes rest between sets, every other workout. add 2.5 pounds per workout (so you need micro plates)

you don't really need to do anything more complicated until you've exhausted your ability to make progress from that, which might be at like 275 if you do everything right

i have shit bench genes and i stalled at 240 max then just quit, but i probably could have squeaked a bit more strength gains out of that plan if i have wanted to. if you have your diet and recovery in order, you can get really strong really fast. Rippetoe's Starting Strength or some modern variation is the best for strength gains as a novice (which is what you are until you can no longer make gains from workout to workout linear progression)

great advice man, i’ll try this. 275 is my dream bench and i think i have decent genetics because i deadlift 405 at 14 at about 146 bw

 

[zxim]

185 is my max but i can do 150 (80% of 185) pretty easily

275 is my max get strength mooged.


Do 5/3/1

 

[whitesubhuman]

275 is my max get strength mooged.


Do 5/3/1

thats my max in like 2 months at 14 get potential mogged brah




i weigh 183lb before u say mass moves mass (ik im still a fat fuck at least im not 230)

 

[zxim]

thats my max in like 2 months at 14 get potential mogged brah




i weigh 183lb before u say mass moves mass (ik im still a fat fuck at least im not 230)

Ok loser I’ve only been lifting for 4 months get exponential growth mogged

 

[whitesubhuman]

Ok loser I’ve only been lifting for 4 months get exponential growth mogged

ive been lifting for 7 months vrooo u potential mogged me



but like are you 14 vrah

 

[zxim]

ive been lifting for 7 months vrooo u potential mogged me



but like are you 14 vrah

Ye si am brah
14 turning 15

 

[longjohnmong]

great advice man, i’ll try this. 275 is my dream bench and i think i have decent genetics because i deadlift 405 at 14 at about 146 bw

yeah, that's really strong

this is a good SS variation:

https://www.powerliftingtowin.com/greyskull-lp/

it's basically 3 sets of 5, except on the last set you do as many reps as you can until failure, and if you do more than 10 reps, you go up by 10 pounds instead of 5. read the article though.

if you do that, you might want to start a bit lighter, like 135 on bench for working sets, or even 95, even if that feels like nothing, just to ease yourself into it and give your body a rest. it doesn't matter because in a few weeks you'll be beyond where you are now, considering you'll add 20 pounds in a week if you get 10+ reps

 

[whitesubhuman]

Ye si am brah
14 turning 15

nooooo vroo but im 14 and 6 months exactly


is ur dad mfing eddie hall and your mom rebbaca roberts (worlds strongest woman or something idk i just searched her up )

i got basic ass genetics

 

[zxim]

nooooo vroo but im 14 and 6 months exactly


is ur dad mfing eddie hall and your mom rebbaca roberts (worlds strongest woman or something idk i just searched her up )

i got basic ass genetics

idk man I just drink my own cum so I can absorb the genetics of my sperm

 

[whitesubhuman]

idk man I just drink my own cum so I can absorb the genetics of my sperm

i put it on my face deadass it acutally works

 

[NoReedemingFeature]

You need to be eating first and foremost

 

[Iblamelife08]

80% of 1 rep max

sets of three

2-3 min rest

3-4 sets

pretty standard protocol for increasing bench, but now i can comfortably hit 3 reps, do i keep adding weights to my sets or should i try max out again?

I do 45 x 12 then
I do heavy wieght usual until 6
Then i do a drop set
I dont bench that much im weak ( 100lbs)

 

[Deleted member 80170]

275 is my max get strength mooged.


Do 5/3/1

5 reps then three reps then one rep?

 

[Deleted member 80170]

yeah, that's really strong

this is a good SS variation:

https://www.powerliftingtowin.com/greyskull-lp/

it's basically 3 sets of 5, except on the last set you do as many reps as you can until failure, and if you do more than 10 reps, you go up by 10 pounds instead of 5. read the article though.

if you do that, you might want to start a bit lighter, like 135 on bench for working sets, or even 95, even if that feels like nothing, just to ease yourself into it and give your body a rest. it doesn't matter because in a few weeks you'll be beyond where you are now, considering you'll add 20 pounds in a week if you get 10+ reps

idk if i can go to failure i lift alone i don’t wanna die on the bench

 

[Deleted member 80170]

You need to be eating first and foremost

i do eat but i need to not get fat bc wrestling

 

[NoReedemingFeature]

i do eat but i need to not get fat bc wrestling

If you're going to bother staying the same weight class and so a restricted range then you won't make progress on your lifts. I mean at your level your prs will still go up, but it will be slow and you'll be wasting your money you spent for membership on sub par progress. Eventually you'll plateau completely with mediocre numbers, that is until you gain weight.
You don't have to get fat as long as you're steadily gaining weight, however if you aren't willing to shift weight class you might as well stick to bodyweight work.

 

[Deleted member 80170]

If you're going to bother staying the same weight class and so a restricted range then you won't make progress on your lifts. I mean at your level your prs will still go up, but it will be slow and you'll be wasting your money you spent for membership on sub par progress. Eventually you'll plateau completely with mediocre numbers, that is until you gain weight.
You don't have to get fat as long as you're steadily gaining weight, however if you aren't willing to shift weight class you might as well stick to bodyweight work.

nah i wanna go up a weight class but i wanted to lean down for summer

 

[longjohnmong]

idk if i can go to failure i lift alone i don’t wanna die on the bench

then go one rep shy of failure. and don't put collars on the bar so you can dump the weight if you ever get stuck

 

[zxim]

5 reps then three reps then one rep?

This

 

[shredded4summer]

80% of 1 rep max

sets of three

2-3 min rest

3-4 sets

pretty standard protocol for increasing bench, but now i can comfortably hit 3 reps, do i keep adding weights to my sets or should i try max out again?

Go for 4-5