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Thread: Good muscle gain with strength

  1. #1
    WBBs motivational Speaker Rock's Avatar
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    Good muscle gain with strength

    One question.

    I am currently trying to build a good muscle base so I can compete at the heavier levels in 2004-05, I am 6,2, so I really got no option but to become heavy, going for really ripped at 6,2 is silly.

    I also want my bench press strength to go up, but at the same time I want to continue to gain muscle.

    When I was a bit heavier bodyfat and benched more times a week, I could do high reps with 270+, now I gotta stay at 270 to squeeze out like 7reps.


    1. I know if I start to bench 3 times a week, then 2 times a week then 3 times a week, my strength will go up fast.

    2. But this wont be ideal for my muscle gain, as I also have to eat alot and gain bodyfat.

    So my idea was this :

    I now bench at mondays, 4sets, 5-6reps, and then train triceps on Fridays.

    The thing is, the question is!, if I bench normally at mondays, and do narrow close grip benches at fridays for triceps, will it have the same effect as benching twice a week has on strenght, or will it have much the same effect as one time a week, and make my muscle overtrained and grow more slowly??


    Anybody got any answers?
    A big thanks to all my friends in the USA, I am deeply grateful for your hospitality and kindness.

  2. #2
    Senior Member ebon00's Avatar
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    To up your weights on the bench, try some of the methods over at Elite Fitness. This is the online home of the Westside Barbell club and they get plenty strong. As for adding mass while gaining strength... I'm not sure what you're asking. If you mean that eating a lot and gaining some fat will hamper your lean mass gains than, no it won't. Bulking up (within reason) is still the best way to gain lean body mass. If that also works in giving you a strength boost then all the better.

    Whether doing the close-grip benches on Friday will have the same effect on your bench weights as benching twice is anyone's guess. The guys in the link above feel that tricpes work is very important for a big bench so... at least give it a try.
    "We must never take these words too seriously. Words are very important but if we take them too seriously, we destroy everything."

  3. #3
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    Hey Rock,

    Why wouldn't increasing your strength not increase your muscle size. You don't have to put on alot of fat to get big muscles. If for example you just keep training your chest 3 times a week but make sure you do 8 rep sets no less, and keep adding on 5 pounds to all sets in every workout, your strength will rocket and so will your muscle size because of the high reps.

    Just do Flat bench press though. Nothing else for chest and leave out your triceps. Your tris will grow from your heavy bench pressing and shoulder pressing.

    Robert

  4. #4
    Porn Star
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    You should definately consider looking into Westside barbell training. I have been following this for a few months now and i don't think i have ever used a program which has developed my strength as well as increase my size so dramatically in such a sort period of time.

  5. #5
    One crazy MOFO/Mail man
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    Why is it silly to get ripped @ 6'2? =( im 5'8
    w00t

  6. #6
    hmm, I like to be big!!!
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    westtside also has a side effect where it develops your speed and explosive power too, which is just as important as being strong in the real world. Which is totally sweet
    Chris Mason is my master.....

    American cars are like fat people, sure, they have a lot of power, but they're not built well, and they have all that useless weight, plus they make both make funny noises.

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    Belial in reference to Ronnie Coleman, "Some people say he still has blood in his steroid stream, but I doubt it. Gas isn't one of the side effects, but that massive bloated overly muscular freak of nature circus sideshow appearance might be what tips most people off."

  7. #7
    WBBs motivational Speaker Rock's Avatar
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    ok, kool answers, I wil look into it.

    Gonepostal, No I didnt mean it like that, I ment weight wise, I wrote it wrong silly me.

    I was thinking that the muscle wont be able to rest as much as they normally would while ony benching once a week.
    A big thanks to all my friends in the USA, I am deeply grateful for your hospitality and kindness.

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