Thread: Bench Press Question
11-30-2003, 12:24 AM #1
Bench Press Question
I need to be able to do 225lbs as many times as possible. My max doesn't really matter. I need this for testing in football. What should I do for a workout? Hi reps/low weight or low reps/hi weight? Last time we tested b4 this season I did it 7 times. Lifting is hard in season so i would expect me to only be able to do it about twice at this very moment. Any suggestions? My bench has always been hard to build up for some reason.
11-30-2003, 12:33 AM #2
You always want to do low reps high weight. You figure the more weight you can push the easier it will be for you to lift 225.
11-30-2003, 12:55 AM #3Originally Posted by calidude
11-30-2003, 05:45 AM #4Retired Vet
- Join Date
- Nov 2001
Ok I'll be the devils advocate here and say you need more local muscular endurance and not strenght. If I really had to do just that weight and no more, but high reps I'd train just at that weight or very slightly above it for reps and build local muscular endurance and not just strenght.
11-30-2003, 05:19 PM #5
IMO........it wouldn't hurt to get your triceps and delts stronger also...since they help with the bench press.
Why do some football programs go with how many times 225lbs can be pressed????.....the school my brother went to did this also.
11-30-2003, 05:24 PM #6
There's a lot of other muscles involved in the bench press, so don't neglect them. You need a strong core and back to be able to life heavy. Like mentioned before, train heavy and use forced reps. You'll be tearing up the weights in no time. I'd suggest going with a full upper body and lower body workouts rather then the typical 1 body part a day, 5 days a week.
Hit upper body twice a week and lower body once, rest up the other days and eat clean. You'll be aight brah.
12-01-2003, 06:43 AM #7
you can build strength and muscular endurance at the same time if you do low reps heavy weight and do strip sets, i run almost every work set this way, for instance on incline, i'll do 275 for 6, strip to 225, do another 5 to six reps to failure, stip to 135, do super slow reps to failure, i'll wind up doing about 25 reps, after this, i'll do two or three negatives with 275 after a couple seconds rest
12-01-2003, 05:20 PM #8Originally Posted by scottninpo
as far as why they use the 225 method, there is a formula that was concocted to determine someone's max bench press (i believe it's called the NFL formula, since it was developed for them). Basically you press 225 for as many as you can, and they take that number and calculate your max press. It's safer than maxing out, and is usually somewhat accurate (i believe)
12-01-2003, 07:09 PM #9Originally Posted by Bouncer AKA bouncer
12-01-2003, 07:14 PM #10
12-01-2003, 07:23 PM #11Originally Posted by sublang
12-01-2003, 10:37 PM #12New Member
- Join Date
- Nov 2003
I agree with them , but what I would do is keep your sets down to
about one or two working sets using the heaviest weight possible
for about 6 reps and use dumbells because your muscles have to
work extra hard in order to stablize the weight doing this
will make a barbell feal alot lighter when you have to take you test
since the test is on a flat bench I would neglect incline
for a while while you concentrate on your core lift also
negetive reps on a smith machine work miricles, forced negetives
are even better if you have a experienced spotter. but
the dumbells have always worked better for me I hope I've
been some help to you bro
12-03-2003, 06:16 AM #13Originally Posted by hugeambition
12-03-2003, 04:29 PM #14Originally Posted by scottninpo
Yeah.. i find if i do barbells my bench goes down.
12-03-2003, 05:05 PM #15
Alot of the combine tests don't make sense, for example this one.
If I were you, I would look past this strength test and just train for max strength. Even if you did switch up your training to get a couple more reps than if you trained for max strength, the max strength will be much more useful later than those couple of extra reps.
All the splits ppl recommended above are stupid. I would go with WSB as it is a great split and there is tons of info on it readily available to you online. If you didn't go with WSB, I'm sure there are others, but I would stick with a hardcore powerlifting split no matter what. Except I would avoid splits like MM that only focus on bench, your squat is going be the most imporant lift in regards to football.
12-03-2003, 05:16 PM #16
All the splits ppl recommended above are stupid. I would go with WSB as it is a great split and there is tons of info on it readily available to you online. If you didn't go with WSB, I'm sure there are others, but I would stick with a hardcore powerlifting split no matter what. Except I would avoid splits like MM that only focus on bench, your squat is going be the most imporant lift in regards to football.[/QUOTE]
sorry, didn't know we are all so stupid....
12-03-2003, 08:18 PM #17Originally Posted by saboudian
12-04-2003, 11:23 AM #18
Look, I'm not gonna bull**** around this case when its something serious that matters. The bottom line is that if you want to build strength, then you need to follow a powerlifting system, not just a few random tips from people.
12-04-2003, 06:54 PM #19
the routine i suggested he do was straight out of a powerlifting routine from the coach of a 10 time champ powerlifting team, i guess he's stupid, too, huh?
12-04-2003, 07:28 PM #20Originally Posted by saboudian
12-04-2003, 09:21 PM #21New Member
Originally Posted by saboudian
- Join Date
- Jul 2003
12-24-2003, 01:17 PM #22
here is a novel idea ... um work with 225 ?
just keep workin with it , try to do it explosively !
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