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Thread: want to bench 405...help
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03-10-2005, 03:14 PM #1Junior Member
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want to bench 405...help
i am currently bench pressing 325 for sets of 6 and maxing out around 365...i set a goal to bench 405 by may but i cant seem to get passed the sticking point...ive been stuck at 365 for 3 months...any advice would be helpful...the only supplement im currently taking is 1-ad...is there anything better for this particular problem?
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03-10-2005, 03:23 PM #2
yeah, test!
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03-10-2005, 03:24 PM #3Junior Member
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should i use test with 1-ad or by itself??
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03-10-2005, 03:29 PM #4
if it's ur first cycle i would recommend test only with proper pct.
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03-10-2005, 03:31 PM #5Junior Member
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thanks edmen2. ill try that
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03-10-2005, 03:34 PM #6
I also have two words... dogg crapp... How you train is important, some use h i t and some use other methods. I just started doggcrapp training. Also if you give some stats then we can help you design a cycle.
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03-10-2005, 03:39 PM #7Originally Posted by peyton18
1.Change up your chest workout routine. Do floor benches, Dumbbells, Incline, Decline whatever you feel that works for you. Do less reps and more weight or try pyramiding your reps (8, 6, 4, and 2) while increasing the weight until you can barley get the last two. Work your chest less (once a week, maybe twice a week if you have fast recovery). Do less sets but with a hell of a lot more weight. The key to this is to always go heavy or as heavy as you can.
2.Change your diet. Increase protein, increase carbs, and calories. Increase your supplements (creatine, glutamine, zma, ect.) or as a last stance do a cycle (do a lot of research before this last recommendation).
Just some thoughts, I hope it works out for you.
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03-10-2005, 03:48 PM #8
First load the bar with four 45s per side...then lie down under the bar...then press the bar. Sorry. I would agree with everything mentioned above. I would try the training suggestions before using the Test.
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03-10-2005, 03:49 PM #9Junior Member
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i do alot of incline and decline barbell presses (3 sets of each for about 6 reps each) then do one last set heavy for like 2 reps...for dumbell presses the golds gym that im at only goes up to 125's so i use those for about 12 reps, 4 sets...im 5'11 and 240 lbs not sure % of bf but its not too high(im not a fat guy) im 22 years old and have been training for appx. 7 years...i work chest every 6 days...
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03-10-2005, 04:00 PM #10Originally Posted by peyton18
CARNIVORE
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03-10-2005, 04:03 PM #11Originally Posted by peyton18
Do less exercises and more weight and by summer you should be hitting 405… also, negative reps help. Good luck
FG
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03-10-2005, 04:12 PM #12Junior Member
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negatives is something i havent thought about doing...thanks fatguy...i cant believe i overlooked them
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03-10-2005, 04:29 PM #13
goto the powerlifting forum. read up on westside barbell train
train your lats more and learn to bench like a powerlifter (i can only assume your not one or you wouldnt have posted this)
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03-10-2005, 04:36 PM #14Retired Vet
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Give this a read... http://forums.anabolicreview.com/sho...d.php?t=128817
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03-10-2005, 04:39 PM #15
ya blown has some good articles posted..id read them
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03-10-2005, 04:44 PM #16Junior Member
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thanks blown...this is exactly what i was looking for...i guess i really need to clean up my form...
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03-10-2005, 06:04 PM #17Senior Member
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Blown, awesome post. Never seen that before.
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03-10-2005, 06:39 PM #18Banned
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Originally Posted by peyton18
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03-10-2005, 11:14 PM #19Junior Member
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Originally Posted by peyton18
this will work: very heavy negatives. i went from 300 to 350 without doing anything different, but the weight gotta be so heavy you have a hard tiome even lowering it. after youve maxed add 10 pounds to the bar and lower it once as slow as you can. then add 5 more pounds and do it again. and another 5 and so on until you reach a weight you can hardly lower which for you will be around 400. dangerous but it works. you definately dont want to try this without going thru some serious sets first and being very warmed up. dont bench more then once a week and dont train more then 3 days a week. make sure your using alot of creatine and carbs especially after your workouts. make sure the '' arms' on the bench your using place the bar to where your arms are almost outstreched, this is where your most powerful, with arms at almost full lockout.
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03-10-2005, 11:24 PM #20Banned
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Originally Posted by superchump
I usually rest 4 days between chest and 3 days between back. All depends on how sore you get IMO.
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03-10-2005, 11:26 PM #21
that is totally wrong. If you want your max bench to go up, you need to work in light, fast, explosive movements along with your heavy sets. You also need to train your tris with motions similar to the bench press, which include heavy weighted dips and close grip bench. Also, train your back in the same plane that you train your chest... in otherwords, less pulldowns and more rows.
Do a websearch or search the site for west side barbell. These guys have training for big numbers down to a science.
Originally Posted by Fat Guy
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03-11-2005, 12:28 AM #22Banned
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Originally Posted by Dude-Man
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03-11-2005, 12:49 AM #23Originally Posted by Dude-Man
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03-11-2005, 07:24 AM #24Junior Member
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Originally Posted by Dude-Man
could be totally wrong but it will add 50 pounds to your bench. glock19 definately dont try it alone, you may get stuck under the weights. at least if your going solo dont put collars on the bar .
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03-11-2005, 10:35 AM #25
thats my goal for next cycle.. last cycle i was able to max at 385 for 2 reps.. but for some reason 405 felt like lifting a house and couldnt get 1 rep... i want 425 this time!
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03-11-2005, 11:16 AM #26Junior Member
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Read up on bench press technique, there's actually a lot more technique than most people realize. If your technique isn't right on, perfecting it could allow you to bump up the weights.
I think technique is often overlooked..look at Olympic style weightlifting, 120 pound women being able to lift more weight than most 250 pound guys could, it's obvious that technique is huge.
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03-11-2005, 05:30 PM #27
I never said anything about heavy negatives, maybe you should've checked who i was quoting in the reply instead of automatically assuming i was talking about you.
I was saying that going heavy all the time is the biggest mistake you can make when trying to improve your bench press.
Originally Posted by superchumpLast edited by Dude-Man; 03-11-2005 at 05:33 PM.
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03-11-2005, 07:07 PM #28AR-Hall of Famer / Retired
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yah - DC negatives are a bitch but really helped - I am looking into the westside stuff as an occasional switchup
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03-11-2005, 09:40 PM #29Originally Posted by Dude-Man
However, I agree with what you are saying… it is important to do quick movements and seriously, train tries… I train with a partner who is ranked 10 in the nation for bench, he does heavy sets, and then a few days later he does what he calls dynamic chest day where he does quick movements for chest…. I think I did not explain as well as I could have about chest… I just pointed out the key point in increasing bench, which is to go heavy… BTW Dude-Man you look like a big guy I was wondering what your bench max bench is? Last august I was hitting 435 and doing 3 reps with 405. I quit for a couple of months due to workload increase and my bench fell badly. Now I have been training for an upcoming comp and I am slowly working my way back up to the 400lbs range…
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03-11-2005, 11:45 PM #30Junior Member
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fat guy im curious to know what your partner's max bench is being #10 in the nation..
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03-12-2005, 01:09 AM #31Originally Posted by peyton18
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03-12-2005, 01:13 AM #32Junior Member
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280 @ 120 is freakin nuts...thats like my sister benching 280...i give your boy mad props
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03-12-2005, 01:13 AM #33Originally Posted by Fat Guy
haha..jk
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03-12-2005, 09:09 AM #34Originally Posted by Billy_Bathgate
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03-12-2005, 09:19 AM #35Originally Posted by peyton18
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03-12-2005, 11:10 PM #36Junior Member
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Originally Posted by Dude-Man
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03-13-2005, 12:48 AM #37
Sorry for the wording, I tend to bother people without meaning it sometimes with the way i phrase things. I don't do flat bench terribly often, and i don't train for weight, but i can do 8-10 reps with 275.. which should put me somewhere around 350 @185. Not bad for all natural.
Last edited by Dude-Man; 03-13-2005 at 03:37 AM.
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03-13-2005, 01:17 AM #38
Bench takes time, stay away from injuries, they will slow you down.
My best in 1993 at age 20 530lbs in the gym and 230kg (506lbs) in competition. Back then the world records wasnt too far for juniors (age18-23) I am 5'9.5 and was around 275lbs takind deca ,prop,enanth, somehwere around 1,200mg total per week.
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03-13-2005, 09:07 AM #39
If Fatguys boy weighs 120lbs and benches 280lbs, I wonder where my old roomate would be in the nation. He was 165lb bench 315lb for 7reps, seen it with my own eyes. Couldn't believe it, strongest man I have ever met in the bench.
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03-13-2005, 09:31 AM #40
Thats a good bench for 165lbs almost 2 X bodyweight.
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