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Thread: 7th billion question on this topic....

  1. #1
    The King of Crash jtrink's Avatar
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    7th billion question on this topic....

    Been benching 170 as max for 7 weeks now and won't go up at all... I do DB press too...Any ideas or other exercises i could preform?? "The age old question how to improve your bench...."


    My Bench Progress:

    started in Dec: 115 lbs ----- Feb: 145 lbs. ----- March/April:170lbs

  2. #2
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    Eat more.

    What's your routine like?

    Do chest twice a week, once heavy once light. Speed bench on one day, with light db press. Heavy bench, 4-5 sets reps under 5, the other day, with CG bench press. Something along those lines. But don't go heavy more than once a week.

  3. #3
    Wannabebig Member
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    170 is your max? i would say im right around there now but i havent maxxed for about 1.5 months. what kind of program do you follow for chest? im been doing WBB#1's chest workout and its been working wonders. 2 working sets of inclines, 2 working sets of bench, and then 2 sets of dips. also, ask someone about doing lockouts once every 2 weeks or so. thats what first helped me when i started out.

  4. #4
    considering lipo Skinny Fat's Avatar
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    Quote Originally Posted by jtrink
    Been benching 170 as max for 7 weeks now and won't go up at all... I do DB press too...Any ideas or other exercises i could preform?? "The age old question how to improve your bench...."


    My Bench Progress:

    started in Dec: 115 lbs ----- Feb: 145 lbs. ----- March/April:170lbs
    How often are you lifting for your max? You shouldn't be doing that very often at all... it's not really that beneficial.

    Do a program - 5x5, 10x3, Westside-esque, WBB1, 2, or 3, BGB, or whatever - for a couple months, and don't test your 1rm. There's really no reason, other than your ego, unless you're competing in powerlifting competitions.

    Also, eat more.

    Don't ask for a lighter load. Ask for a stronger back.


  5. #5
    Wannabebig Member
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    WBB 1, if followed correctly, is a great way to build chest strength, just ask me . when i started lifting in march, i was having trouble working out at like 115. after a couple months of doing it, i am almost ready to move up to 135 in my working sets.

  6. #6
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    I am a longtime lifter and I also am coming back from a shoulder injury a few years back. I was looking for a new routine to get me back to where I was and I tried the WBB1 routine. I have been using variations of it and my bench press went from 175lbs to 260lbs in 7 months. I also gained 18lbs of muscle. Eat, train hard, sleep, and repeat.

  7. #7
    Grammar Nazi BG5150's Avatar
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    Try changing your warmup.
    Eat more.
    Do deadlifts and squats.
    Throw in some incline and/or decline work.
    Do dips, leaning forward.
    Try changing your grip on the bar--either wider or narrower for a couple weeks.
    Do chins and/or bentover rows to strengthen the lats which are complimentary to the pecs.
    There are no stupid questions, just stupid people.
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  8. #8
    Gettin' there Phelon's Avatar
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    I have an equation for you

    More food+Sleep+lifting=getting bigger AND getting stronger.
    Call me, Johnny. Thanks
    Check out my JOURNAL!

    STATS as of: March, 2006

    Status: Recovering from a rotator problem...again

    Current/Goal
    Weight: 240 +/-
    Height: 6'3.5
    Bench: 330bs touch and go / 360lbs paused
    Squat: 385lbs / 405lbs
    Clean: 255lbs / 285lbs
    40: 5.3 / 5.0
    Vert: 23 / 28

  9. #9
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    take a short layoff then start on a westside program

  10. #10
    The King of Crash jtrink's Avatar
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    I check my max every 7 weeks. I do a football workout program for Shippensburg University. I do bench cycles (every 7 weeks) ,flys,DB bench, close grip bench, incline DB press...pretty much thats all for chest but all not on the same day. Spread out over 4 workout days...alternating between leg and upper days.

  11. #11
    1000 or bust motoko013's Avatar
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    i lift for max barely every two months....i would just stick to your routine and make sure you're adding weight every week or at least getting more reps in at the same weight each time you go....that way you know your'e getting stronger

    Reach down between your legs and find a pair of balls. That's what it takes to lift big weights. Genetics is the weak man's excuse for why he sucks at life. Don't be that guy - RhodeHouse

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  12. #12
    Hulk Smash! LouPac's Avatar
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    Quote Originally Posted by jtrink
    I check my max every 7 weeks. I do a football workout program for Shippensburg University. I do bench cycles (every 7 weeks) ,flys,DB bench, close grip bench, incline DB press...pretty much thats all for chest but all not on the same day. Spread out over 4 workout days...alternating between leg and upper days.
    What's your diet and cardio schedule like?

  13. #13
    Gettin' there Phelon's Avatar
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    Has been said, it doesnt matter what routine ur doing, if you arent getting enough cals in, u wont get stronger, try eating more, more protein intake.
    Call me, Johnny. Thanks
    Check out my JOURNAL!

    STATS as of: March, 2006

    Status: Recovering from a rotator problem...again

    Current/Goal
    Weight: 240 +/-
    Height: 6'3.5
    Bench: 330bs touch and go / 360lbs paused
    Squat: 385lbs / 405lbs
    Clean: 255lbs / 285lbs
    40: 5.3 / 5.0
    Vert: 23 / 28

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