Increasing my Bench

[mkv213]

Can anyone suggest a routine to increase my bench? I can't even bench my body weight. I've taken some time off and my bench went way down. I never could bench that much anyway though. Any suggestions?

[dr.shred]

read the post by blownsc written by dave tate from westside.

[Blown_SC]

Yep, Tate knows his shit. A WSB routine would definitely help you put some sick numbers up. I'm using the WSB principles right now actually. Just started a few weeks ago, and I'm really liking it.

http://forums.anabolicreview.com/sho...46&postcount=3

[dr.shred]

I have been using WSB for over a year a now and I love it! Nothing has made me stronger,leaner, and bigger than westside.

-SHRED

[Bigpup101]

wow 585 is not considered "puny" at my gym lol..i do 405 for 8 and ppl think i'm a monster haha

[dr.shred]

wow 585 is not considered "puny" at my gym lol..i do 405 for 8 and ppl think i'm a monster haha

huh?

[Blown_SC]

huh?

He was commenting on Tate's article. Dave was talking about how he was still chasing the 600lb bench, and was only at 585lbs.

[boondockSAINT]

I don't mean to offend anyone as I am certainly no authority, but if you can't bench your bodyweight I would think you would benefit more from a 5x5 routine compared to a westside barbell.

[Blown_SC]

I don't mean to offend anyone as I am certainly no authority, but if you can't bench your bodyweight I would think you would benefit more from a 5x5 routine compared to a westside barbell.

By all means, you're not offending anyone here.
I'm sure he would benefit from many types of training...

[mkv213]

Can someone elaborate on what exactly the 5x5 routine is?

[boondockSAINT]

Yes, you are doing 5 sets of 5 reps at the same weight.

For example, if I was doing a 5x5 o bench I'd probably be using 225. So after warming up, put 225 on the bar, and bench it 5 times. Rest, and repeat 4 more times. If you can get 5 out of all 5 sets, then you increase the weight next week. If you get like 5,5,5,4,4, you would keep the weight. If you miss anymore than 3 reps total the weight is too heavy and you should lower it next week.

The 5x5 could be the base for most of your workouts. This is what my 5x5 3-day split looked like.

PUSH
Flat or Incline Bench - 5x5
Close Grip Bench or Skullcrushers - 5x5
Military Press - 5x5

PULL
Deadlifts - 5x5
Bent Rows or T-Bar Rows - 5x5
Barbell Curls - 5x5

LEGS
Squats - 5x5
Stiff Legged Deadlifts - 5x5
Calf Raises (if a weak spot) - 3x12

Following this for 12 weeks I believe I put about 40lbs on my bench. The first week you will have to experiment to see what weights should be used, but after that I was increasing weights usually every 2 workouts.

[Benches505]

A quick boost to your flat bench can be had by working your triceps heavier.Weighted dips and skull crushers will help.

[dr.shred]

A quick boost to your flat bench can be had by working your triceps heavier.Weighted dips and skull crushers will help.

i agree.

[cannibal]

A quick boost to your flat bench can be had by working your triceps heavier.Weighted dips and skull crushers will help.

Amen brother, you got it! Im also an advocate of the 5x5 routine as well for my bench!!!

[love 2 lift]

Yes, you are doing 5 sets of 5 reps at the same weight.

For example, if I was doing a 5x5 o bench I'd probably be using 225. So after warming up, put 225 on the bar, and bench it 5 times. Rest, and repeat 4 more times. If you can get 5 out of all 5 sets, then you increase the weight next week. If you get like 5,5,5,4,4, you would keep the weight. If you miss anymore than 3 reps total the weight is too heavy and you should lower it next week.

The 5x5 could be the base for most of your workouts. This is what my 5x5 3-day split looked like.

PUSH
Flat or Incline Bench - 5x5
Close Grip Bench or Skullcrushers - 5x5
Military Press - 5x5

PULL
Deadlifts - 5x5
Bent Rows or T-Bar Rows - 5x5
Barbell Curls - 5x5

LEGS
Squats - 5x5
Stiff Legged Deadlifts - 5x5
Calf Raises (if a weak spot) - 3x12

Following this for 12 weeks I believe I put about 40lbs on my bench. The first week you will have to experiment to see what weights should be used, but after that I was increasing weights usually every 2 workouts.

gonna have to give this a try! Looks good!

[livewire57]

Yes, you are doing 5 sets of 5 reps at the same weight.

For example, if I was doing a 5x5 o bench I'd probably be using 225. So after warming up, put 225 on the bar, and bench it 5 times. Rest, and repeat 4 more times. If you can get 5 out of all 5 sets, then you increase the weight next week. If you get like 5,5,5,4,4, you would keep the weight. If you miss anymore than 3 reps total the weight is too heavy and you should lower it next week.

The 5x5 could be the base for most of your workouts. This is what my 5x5 3-day split looked like.

PUSH
Flat or Incline Bench - 5x5
Close Grip Bench or Skullcrushers - 5x5
Military Press - 5x5

PULL
Deadlifts - 5x5
Bent Rows or T-Bar Rows - 5x5
Barbell Curls - 5x5

LEGS
Squats - 5x5
Stiff Legged Deadlifts - 5x5
Calf Raises (if a weak spot) - 3x12

Following this for 12 weeks I believe I put about 40lbs on my bench. The first week you will have to experiment to see what weights should be used, but after that I was increasing weights usually every 2 workouts.

This looks good, i want to try this but it doesnt look like you do alot for your shoulders besides mil press. Wouldnt it be good to throw in some flies or front raises and shrugs?

[Gassy]

I bench 3x3 two times a week and getting great results.

[boondockSAINT]

This looks good, i want to try this but it doesnt look like you do alot for your shoulders besides mil press. Wouldnt it be good to throw in some flies or front raises and shrugs?

Well this routine is basically just taking the core movements and using them to bulk up. You could add side raises, but I don't think it's necessary for this type of routine. If you decide to do it, skip the front raises as the military press is hitting the front of the shoulder already.

[TADOLFI]

Hey mkv213,
Are you working with a partner or by yourself?
I ask because I work alone and have had trouble in this area due to "fear of not being able to finish" - my solution was to use a bench press machine to have a built in spotter.
Mental blocks were a big factor for me - gotta destroy them!

I've also done the 5 x 5 and have gotten results. Triceps helped and so did a weight belt.

[mkv213]

Hey mkv213,
Are you working with a partner or by yourself?
I ask because I work alone and have had trouble in this area due to "fear of not being able to finish" - my solution was to use a bench press machine to have a built in spotter.
Mental blocks were a big factor for me - gotta destroy them!

I've also done the 5 x 5 and have gotten results. Triceps helped and so did a weight belt.

Yep, I work alone. I think that's a BIG part of the problem. Also another part is that a few years ago when I lifted the bar off of the rack, I popped my shoulder out. Thats a big fear that is always in my head. It originated from a football injury where I stiffarmed a guy and popped my shoulder our of socket.

[mkv213]

I've actually worked on my form to conform to the post above and have already increased my bench a lot. I think most of it was mental and my form.

[TADOLFI]

Shoulder is a big factor Bro.
Sounds like you've got it figured out as far as what to do.
Only thing I could add is to do more warm ups for the shoulder.

Form is always something to consider - good job on identifying this for yourself!

If you want to try to get a little more out of the chest - when you're done with your workout - go to the cables, put handles on the bottom of each side, set it to a comfortable weight and do a few crossovers by crossing your arms in front of you all the way across your chest alternating left arm in toward the chest on one set and then right arm in toward chest on the second set.
2 sets of 10 - 12 if you can.

If there is any pain - stop and don't try these.
But if you feel a little pump when you're done - bingo!

[TADOLFI]

dr. shred & Blown_SC....

Read the Dave Tate stuff and all I can say is - - - -
You guys are Animals!

[BeerBaron]

dr. shred & Blown_SC....

Read the Dave Tate stuff and all I can say is - - - -
You guys are Animals!