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DanTHEMan
08-31-2003, 01:12 PM
Hi! Im 15 years old and i can bench 150 lbs.. My goal in 2003 is to bench 180 lbs, and i would like to know how i should do that the fastest way possible? Please share your experiences with bench programs etc with me!

DanTHEMan

JNowiski
08-31-2003, 03:16 PM
How long have you been seriously working out? I have been working out for about 2 months (seriously) and my bench has gone up about 50 pounds. Just work hard and ask some of these guys and look at sites and routines, thats one thing that helped me.

Meat_Head
08-31-2003, 06:24 PM
There are lots of routines that work. Most involve medium volume, high intensity, low rep ranges, and progressive resistance in training the muscles used in the lift.

I've only been doing westside type training for about a week, but its produced alot of great lifters, especially in the bench press. Give it a try... http://westside-barbell.com

john26
08-31-2003, 07:05 PM
in my opinion westside shouldn't be done right when you start off. westside is designed to address weaknesses, and weaknesses are very hard for a beginner to be able to address themselves (it requires a certain level of knowledge as well as honesty)

just imo though

mikey4402
08-31-2003, 08:59 PM
your young, keep working on your secondary muscles such as your triceps and shoulders, and just keep benching!!!

DanTHEMan
08-31-2003, 11:47 PM
Someone who can give me a link or something?

HahnB
09-01-2003, 01:32 AM
http://www.musclemedia.com/training/bench/benchintro.asp

Hercule
09-01-2003, 12:22 PM
Hey man, go to www.fortifiediron.com and try the Russian Bench Routine. It is VERY effective. It will add at least 20lbs. to your bench press. Give it a try.

DanTHEMan
09-04-2003, 03:00 AM
That program looked pretty home-made hercule.. Maybe someone can tell me their experiences before i eventually try it..
Hercule: hell your strong! is this a program youve tried yourself?

NateDogg
09-04-2003, 06:34 AM
Originally posted by DanTHEMan
That program looked pretty home-made hercule

I gotta ask...what does this mean?

hemants
09-05-2003, 08:08 AM
Muscle media posted above has done wonders for me.

DanTHEMan
09-05-2003, 10:37 AM
Which gains can you guys report from the mm program?
Maybe ill try it later this year.. But first im starting a program now that is quite simple. I got it from a guy who is benching 450 lbs raw in competititon! In the beginning it is three benching days a week (one conventional, one incline/decline and one close grip day) with 5x5 on each lift.. the progression should be around 5lbs every week or every other week...

HahnB
09-05-2003, 02:01 PM
The first time I tried muscle media program I was benching 185 about 3 times. After I was finished with the program, I could do 185 about 7 times.

I just started doing it again about 3 weeks ago, so if your interested I can let you know how it goes after the 7 weeks.

JNowiski
09-05-2003, 06:18 PM
Hahn B, im interested in your results, if you would let me know when you finish that would be great.

HahnB
09-06-2003, 01:23 AM
Originally posted by JNowiski
Hahn B, im interested in your results, if you would let me know when you finish that would be great.

No problem, I'm starting the 4th week of the 7 week program tomorrow so Im gettin there:)

DanTHEMan
09-06-2003, 04:06 AM
HahnB: Make a "Muscle Media Bench Program Results Thread" when youve done the program please.. Then, all the people who have tried it could report their gains in 1 thread.

DK
09-06-2003, 03:59 PM
Originally posted by Hercule
Hey man, go to www.fortifiediron.com and try the Russian Bench Routine. It is VERY effective. It will add at least 20lbs. to your bench press. Give it a try.

I'm going to start this routine pretty soon. I'm hoping to see some good gains.

Makaveli_786
09-20-2003, 04:44 PM
HEAVY BRUTAL work on the triceps is the simple answer... the triceps push a lot of weight during the bench press its best to keep that shet strong.

Meat_Head
09-20-2003, 11:39 PM
Originally posted by Makaveli_786
HEAVY BRUTAL work on the triceps is the simple answer... the triceps push a lot of weight during the bench press its best to keep that shet strong.

ACTUALLY, you should really open your mind to readings other than Tate and Simmons....

Once again, you can't say to everyone who wants a better bench, 'just work on your triceps more and you'll be benching 400 in no time!'. Things don't work that way. The triceps aren't the only muscle used in the bench press, and they are not the main movers in the movement for most people. This isn't to say they aren't important, but they shouldn't necissarily take priority over the other muscles used in the lift.

Makaveli_786
09-21-2003, 09:02 AM
Originally posted by xMeat_Headx


ACTUALLY, you should really open your mind to readings other than Tate and Simmons....

Once again, you can't say to everyone who wants a better bench, 'just work on your triceps more and you'll be benching 400 in no time!'. Things don't work that way. The triceps aren't the only muscle used in the bench press, and they are not the main movers in the movement for most people. This isn't to say they aren't important, but they shouldn't necissarily take priority over the other muscles used in the lift.

This Tate and Simmons you talk of I am not familiar with... anyway the comment of working on the triceps comes from personal experience... I dont talk about stuff I cant back up.. After I started picking up training on my triceps my bench press nearly blew up.. when i hold the bar i do hold it with a wide grip though so it might not work as well for somebodyt with a closer grip but anyway he talked about benching 180 pounds within the year... 30 pounds more than he is benching now... He wasnt talking about benching 400 pounds or breaking the world record for that matter and also the email was aimed specifically at him.. not at a powerlifter or anybody else even though it would probably also help them but are you saying he wouldnt be able to gain a sigle poundage on his bench press if he worked a little more on his triceps??

From my experience a lot of people do little or NO work on theyr triceps.

Also look up a Russian bench pressing routine that might help you increase your poundages quite a bit!

ITHURTZ
10-02-2003, 05:52 PM
do what i do. get real pissed at something. i remember when i tried to do 225 rep, i could do it 225x2 and the 3rd with help, then next week i did thepiss thing, i looked at the celing, picked out a nailand started bitchin at it for like 5min. got real pissed got my heart jumpin, and iwas kinda really pissed dunno how i did it, went down 225x6 clean. if ur mind aint there, u wont get there

HahnB
10-02-2003, 08:30 PM
Originally posted by ITHURTZ
i looked at the celing, picked out a nailand started bitchin at it for like 5min. got real pissed got my heart jumpin,

that was funny as hell for some reason lol

ITHURTZ
10-03-2003, 08:43 AM
lol ya i only did that a couple of times, after that ppl started to avoid me cause they though i was crazy, now i just suck itup and go

DanTHEMan
10-09-2003, 05:33 AM
I can now bench 145lbs for 2 sets x 5 reps... :D

ITHURTZ
10-09-2003, 08:23 AM
u lost 5 lbs to your bench? or was the 150 ur max?

DanTHEMan
10-09-2003, 08:24 AM
150 was my max.... so ive gained 10lbs or something like that.. :)

HahnB
10-09-2003, 11:23 AM
Did you decide to do the mm program? How far along are you?

Dedicated
10-09-2003, 11:35 AM
Originally posted by Hercule
Hey man, go to www.fortifiediron.com and try the Russian Bench Routine. It is VERY effective. It will add at least 20lbs. to your bench press. Give it a try.
I agree. I am in my second week and there is absoulutely no way I could have benched what I lifted today 2 weeks ago before starting. I didn't max out yet but I pushed weight that I simply could not push 2 weeks ago. I'm confident that my RM will go up since my strength has increased so dramatically, this program really does work.

ChampionLifter8
10-29-2003, 06:52 PM
dantheman nice job so far keep improving

AzBboy
11-04-2003, 05:01 PM
pyramiding up always tends to get me stronger. start off with a weight u just bitch around u know then just add more weight for a second warm up set . your pump should be basically there now for the real work. add more for a challenging 6-8 rep set finally last set load that crap up like **** boom 3-6 reps. then i do the same crap with close grip presses for my last 2 sets. no warm up necessary for close grips cus u should be warm as hell. my bench goes up all the dam time from this crap...weekly.

DK
11-04-2003, 07:00 PM
Originally posted by Dedicated

I agree. I am in my second week and there is absoulutely no way I could have benched what I lifted today 2 weeks ago before starting. I didn't max out yet but I pushed weight that I simply could not push 2 weeks ago. I'm confident that my RM will go up since my strength has increased so dramatically, this program really does work.

I added 15 pounds to my bench in 4 weeks with this training style.

HahnB
11-05-2003, 01:00 PM
There are tons of routines for bench increase. I added 25lbs to my bench in 5 weeks with one I came up with, it's all about progression and diet.

DanTHEMan
11-24-2003, 07:00 AM
Ive reached my goal of 180lbs in bench. Any congrats ? ;) No, I WANT 200!!! :) Any suggestions? Ill start a new program next week. Lately ive been doin 5x5, 4x4 and 3x3.. (since the first post). NOW i want something new.

Darracq
11-24-2003, 01:31 PM
This is what works for me. I warm up but dont use to much energy. then i go to the max weight i can do 5-6 reps with, every workout i can usually go up 5 pounds or maybe 1 more rep. Here is an example.
135x5
165x3
205x4 This is the only work set. I cant get 1 more rep, I have added 20 pounds to my bench in 1 month.

That is what im doing right now.

MixmasterNash
11-24-2003, 02:19 PM
Use dumbells for a month and you'll be amazed how your BB bench will go up.

noraa
11-24-2003, 11:12 PM
Doubt it, use dumbells for a month and lose all the technique you have gained from weeks of benching.

Neil
11-24-2003, 11:22 PM
That actually worked pretty well for me.

noraa
11-26-2003, 12:12 AM
so because it worked for you, it should work for everyone?

Neil
11-26-2003, 12:29 AM
Did I say that?

Bruise Brubaker
11-26-2003, 02:46 PM
My hypothesis is that when done correctly, dumbells for some times will make your bb bench go up.

It is confirmed by me and Neil. I doesn't prove anything anyway.

Something I noticed is that most people I see DB benching don't bring the dumbells low enough (why?!?). It would then be comprehensible that they didn't develop any usable strength in what would be the bottom position of the bb bench, probably the most important one for most people.

Saint Patrick
11-27-2003, 09:22 PM
switching to db's for a few mos worked for me

Scott S
11-27-2003, 09:27 PM
Definitely. If you use crappy form with DBs, of course you won't gain anything from it. Lower them all the way to your sides, and you'll get results.

noraa
11-28-2003, 01:15 AM
Your not understanding what I am saying, for someone who is benching regularly, to drop the bench and go to Db will cause some regression in bench form. For somebody who isnt that great at bench to start with, going to Db is either impractical (weight), not gong to do much, or dangerous (db allow a larger ROM, which can be more hazardous to the joint capsule)

DanTHEMan
11-28-2003, 09:19 AM
Todays training:

Bench with 6cmboard (with a stop): 3x45lbs, 3x65lbs, 3x90lbs, 3x110lbs, 3x130lbs, 3x155lbs, 1x165lbs, 1x170lbs, 0x175lbs

Comments: Bad bad bad.. hoped i could get 180 lbs.. i didnt.. :( This mean that i need more explosivety. Plus a little bit more power in my shoulder i think.. I will get 180lbs next week ;)

Seated Military Presses: 2x8x90lbs
Pullups: 2x5xBW (easy)
Frenchpress: 2x8x45lbs (easy.. i had an injury in my wrist.. trying to heale)
Frontraise: 2x8x22lbs (easy)
One-armrow: 2x8x50lbs (moderate)

HahnB
11-29-2003, 02:09 PM
Originally posted by DanTHEMan
Todays training:

Bench with 6cmboard (with a stop): 3x45lbs, 3x65lbs, 3x90lbs, 3x110lbs, 3x130lbs, 3x155lbs, 1x165lbs, 1x170lbs, 0x175lbs

Comments: Bad bad bad.. hoped i could get 180 lbs.. i didnt.. :( This mean that i need more explosivety. Plus a little bit more power in my shoulder i think.. I will get 180lbs next week ;)

Seated Military Presses: 2x8x90lbs
Pullups: 2x5xBW (easy)
Frenchpress: 2x8x45lbs (easy.. i had an injury in my wrist.. trying to heale)
Frontraise: 2x8x22lbs (easy)
One-armrow: 2x8x50lbs (moderate)

STart a journal:)