- Joined
- Aug 29, 2010
- Messages
- 310
I want to improve my max bench(who doesn't). Right now I could probably get about 340..thats just an estimate. I can rep 225 19 times..275 for a good 8, sometimes 10 with a little help.I have been for the most part training for increasing muscle size..and do mostly dumbbells for my chest work because I never usually have a lifting partner for chest day. Here's my physical stats:
age/29
6'0
220
around 10% bf
I used to be stronger in the bench when I was younger and playing ball for troy state..but i was fatter and didn't have as much muscle as I do now..we just focused mainly on the power lifts..bench,squat,power clean.Its like the bigger and more I've grown my other muscles my bench numbers have dropped or stayed the same..and I'm pretty sure it's because I've strayed from it because I usually never have a spotter so i would do dumbbells instead. So with all that being said does anyone have a program or advice for sets, reps, pondages, etc. to help get my bench up..I want to get it back up to 405(that was my max in college when I weighed 260).I do have a spotter now and we both are wanting to increase our bench max.I am also going to keep working my other bodyparts as well along with a suggested program for my goal.I guess I better include my training split:
1)chest,light tri's
2)back, light bi's
3)legs, calves
4) rest
5) shoulders
6) arms, calves
7)rest
Any programs,suggestions, or advice will be greatly appreciated.
age/29
6'0
220
around 10% bf
I used to be stronger in the bench when I was younger and playing ball for troy state..but i was fatter and didn't have as much muscle as I do now..we just focused mainly on the power lifts..bench,squat,power clean.Its like the bigger and more I've grown my other muscles my bench numbers have dropped or stayed the same..and I'm pretty sure it's because I've strayed from it because I usually never have a spotter so i would do dumbbells instead. So with all that being said does anyone have a program or advice for sets, reps, pondages, etc. to help get my bench up..I want to get it back up to 405(that was my max in college when I weighed 260).I do have a spotter now and we both are wanting to increase our bench max.I am also going to keep working my other bodyparts as well along with a suggested program for my goal.I guess I better include my training split:
1)chest,light tri's
2)back, light bi's
3)legs, calves
4) rest
5) shoulders
6) arms, calves
7)rest
Any programs,suggestions, or advice will be greatly appreciated.