Increase benching

Discussion in 'Strength & Conditioning Discussion' started by 1Killaz, Jul 27, 2005.

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  1. 1Killaz

    1Killaz White Belt

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    Hi, i'm looking to increase my benching. I'm at a puny 160lbs now...
    Any help would be appreciated. Thanks.
     
  2. rEmY

    rEmY Needs to eat more

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    you should also try to increase your squat and deadlift.

    please go read the stickies at the top of the page. they contain a bounty of useful info.
     
  3. neosamurai1979

    neosamurai1979 Blue Belt

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    Dude...this is an MMA forum, not weight lifting.

    But...try dumb bell presses...you'll see results quick.
     
  4. cb9fl

    cb9fl White Belt

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    d00d this is the Strength and Power Discussion forum.
     
  5. Lusst

    Lusst Red Belt

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    :icon_lol:

    And yes, go read the stickies. I know they're long, but damn if they arent useful.
     
  6. gruesome

    gruesome Green Belt

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  7. neosamurai1979

    neosamurai1979 Blue Belt

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    I guess what I meant was this is a forum for strength and power for MMA, not for increasing for your bench press.
     
  8. Lusst

    Lusst Red Belt

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    Increasing in a lift goes hand in hand with increasing your power for MMA. *boggle*
     
  9. joe broadway

    joe broadway Unbeatable

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    a simple way to say it is bench heavier weights with less reps and more sets. 3x3, 3x5, 3x10 do them at 70-85% of your max. lift explosively. be sure you are ready for heavy lifting and only work your chest once per week, and when you do work it dont to more than a 2 or three exercises
     
  10. jimmy38

    jimmy38 White Belt

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    5 sets of 5----start with a weight you can get 5 reps and add 10 lbs each set till u need help or spot. next time u bench u start with the last weight u could do 5 reps with no help and just keep goin adding 10lbs when u can..example say u start with 150lbs and get 5 reps u go to 160 and say u cant and need help ok u stay with 160 and do the remaining 3 sets. next bench workout u start at 150 again( the last weight u could do all5 reps with no help) and add 10lbs if u doo all reps--so 2nd set 160--day u get all 5 go to 170--say u cant egt all 5 --stay with 170 for the remaining 2 sets---next workout u start with 160--the last weight u could do all 5 with no help----u will see ur bench explode over the next 3 months---this is a very basic bench routine taught to my college football team in 1988 and it worked wonders---good luck
     
  11. Sonic Reducer

    Sonic Reducer Orange Belt

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    Westside for Skinny Bastards by Joe Defranco (Google it). Most important 3500 clean calories a day, and at least a gal. of water use www.fitday.com to count calories shoot for 50% carbs 30% protein 20% fat - eventually you'll need to bump it up to 4000. Seriously, thats all the info you need, you can gain 20lbs. in 8 months if you actually do it.
     
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