looking to increase max bench

[dblockspky]

have any good workouts that include only flat bench press, incline, flies and tricep workouts.. my goal for the end of may is 275. i'm at 210 right now. i've heard of people goin up 60 pounds in a month.. or maybe i'm wrong. whats the quickest your weight will increase? the most that ever happened to me was 15 pounds and that was from 195 to 210.. i think i just had a lot of energy that day because my next workout I couldnt get through the 210 bench workout.. but now I'm gettin through it easy... anyway the main question is: is it possible to go up a significant amount of weight and a short span of time and if so what do you do.. i kno a lot of protein will help but workout wise

[biggimp]

protein wont give you 60 pounds in a month.

my best gain was in 9th grade, i maxed one day at 130 lbs with all my energy. i did 185 within 2-3 months. usually you gain like 5x faster than normal in your first couple months of working out.

[Cobra]

dblock,

Here is my questions for you:

1.) How many repetitions are you doing at this "goal weight"
2.) What is the purpose of acheiving this "goal weight?"

If this weight that you are trying to achieve follows a routine of 3-4 repetitions, then not only is it an inefficient workout, but does not allow the muscle enough time to even be worked. I would recommend increasing your reps to 8-10, and slowing down your repetition with increased intensity during the workout.

Excercise is one part of life where more is not always better.

[Jasonl]

http://www.musclemedia.com/training/bench/bench01.asp
Some say it works, others don't. My advice to you is to give it a try.

[TheGame]

I went up 50lbs in one month this past December, I went from 225 to 275, I did a lot of heavy ass weight with a spotter and did forced reps along with going to failure.

[TrevorN]

well i started working out in nov 23/'03 benching about 160lbs, now im benching 255lbs x5reps x 3sets and plan on doing 265 next week

[dblockspky]

nah i think its possible.. cuz when i go to my school gym theres kids there that go up 10 pounds every week.. but it is true that quickest gains are achieved at the beginning of your lifting career.. i remember when i started last year i began at 130 during january and by may i had hit 190.. and i had only done it on and off

[BigCorey75]

start doing lots of singles and dynamic work.

one day work your way up and do lots of singles like 5 or 6 singles of about 105 or your max of 210 and try to go up each work out.

then 3 days later take about half of your max and do 9 sets of 3 reps as fast as possible and concentrate on exploding off of your chest.

thius way you get used to lifting heavy weight and increasing bar speed, this will help get your max up, also lots of tricep, shoulder and lat work.

hope this helps

[dblockspky]

^that technique really sounds like it would work.. thanks i'm going to try that