football player training to bench 225lbs.

[polly56]

I'm looking for the best training method to get my 225lbs. bench from 20 to 30 reps...does anyone have any experinace with this and have any sugestions?

[Hobbitjones]

if you can already bench the weight personally i would do 1 set 245 or 255 for maybe 5-10. then 2 sets of 225 till failure on both. This way you can force yourself to grow and once your stronger you'll be able to do it more anyways

[RoadToRecovery]

I'm looking for the best training method to get my 225lbs. bench from 20 to 30 reps...does anyone have any experinace with this and have any sugestions?

The most effective way would be to increase your 1RM and endurance. Adding 10 reps to a 225lbs failure set is not an overnight task.

First - Figure out what your 1RM is.

[Sehr]

Haha, im glad you asked. I have the SUREFIRE way for you to do this.

This method is 100% THE BEST way to increase reps in any exercise, and it is called "greasing the groove". Now at a basic level this works for pretty much any rep range, but in your case (20 reps) this is perfect.

The method is simply to perform HALF of what you are capable of, several times a day, every day. For example, in terms of increasing your push ups, pretend your max is 10 reps, you would perform 5 reps, say every time you went up stairs in your house, ideally you would do this around 4-8 times a day.

So in summary bench 225 for 10 reps several times a day, spaced throughout the day. You should hit 30 reps within a couple weeks.

The reason this works is because you are "greasing the groove" so to speak -reinforcing the neuromuscular connection.

Another way to help with this is to use visualization. Imagine yourself bench pressing as vividly as possible, a couple times a day, for say 2 or 3 minutes. This works for the same reason, when you are imagining doing an exercise, scientists have found that your muscles and nervous system actually respond in the way they would if you were actually physically performing the exercise, only at such a small level that its not noticeable. This mainly conditions the nervous system. Weightlifters do this alot, since their strength is I'd say 90% nervous system efficiency.

Hope that helps i have used this myself several times it works 100%

[RoadToRecovery]

Haha, im glad you asked. I have the SUREFIRE way for you to do this.

This method is 100% THE BEST way to increase reps in any exercise, and it is called "greasing the groove". Now at a basic level this works for pretty much any rep range, but in your case (20 reps) this is perfect.

The method is simply to perform HALF of what you are capable of, several times a day, every day. For example, in terms of increasing your push ups, pretend your max is 10 reps, you would perform 5 reps, say every time you went up stairs in your house, ideally you would do this around 4-8 times a day.

So in summary bench 225 for 10 reps several times a day, spaced throughout the day. You should hit 30 reps within a couple weeks.

The reason this works is because you are "greasing the groove" so to speak -reinforcing the neuromuscular connection.

Another way to help with this is to use visualization. Imagine yourself bench pressing as vividly as possible, a couple times a day, for say 2 or 3 minutes. This works for the same reason, when you are imagining doing an exercise, scientists have found that your muscles and nervous system actually respond in the way they would if you were actually physically performing the exercise, only at such a small level that its not noticeable. This mainly conditions the nervous system. Weightlifters do this alot, since their strength is I'd say 90% nervous system efficiency.

Hope that helps i have used this myself several times it works 100%

Where did you get this from?

[baseline_9]

Where did you get this from?

what a load of balls

[RoadToRecovery]

what a load of balls

Thats a more blunt way to put my feelings lol. +1

[ferocious bubble]

Haha, im glad you asked. I have the SUREFIRE way for you to do this.

This method is 100% THE BEST way to increase reps in any exercise, and it is called "greasing the groove". Now at a basic level this works for pretty much any rep range, but in your case (20 reps) this is perfect.

The method is simply to perform HALF of what you are capable of, several times a day, every day. For example, in terms of increasing your push ups, pretend your max is 10 reps, you would perform 5 reps, say every time you went up stairs in your house, ideally you would do this around 4-8 times a day.

So in summary bench 225 for 10 reps several times a day, spaced throughout the day. You should hit 30 reps within a couple weeks.

The reason this works is because you are "greasing the groove" so to speak -reinforcing the neuromuscular connection.

Another way to help with this is to use visualization. Imagine yourself bench pressing as vividly as possible, a couple times a day, for say 2 or 3 minutes. This works for the same reason, when you are imagining doing an exercise, scientists have found that your muscles and nervous system actually respond in the way they would if you were actually physically performing the exercise, only at such a small level that its not noticeable. This mainly conditions the nervous system. Weightlifters do this alot, since their strength is I'd say 90% nervous system efficiency.

Hope that helps i have used this myself several times it works 100%

huh, maybe. makes sense to me.

[green22]

Id probaby try to bust out as many reps with 250 as I could. If you could build it up to close to 20 I think 225 for 30 would def. be possible. Id also probably do close grip benches too.

[RoadToRecovery]

The general idea is that you start a 12 week cycle of 85-90% of your 1RM at 3-6 reps.
This in turn will increase your overall 1RM by increasing your overall maximal strength. Figure out what your 1rm is by throwing on a bunch of weight and repping it to failure. It is recommended to stay under 10 reps. About 4-6 is best. Any thing over 10 does not include the inhibition of the golgi tendon organ.

[Arian]

I would definitely go with trying to increase your strength. The doing lots of reps all day every day seems way too much like over-training to me. Your pecs would never have time to recover and I'm sure every other ancillary bodypart would be affected. It's just like with lighter weights: when I first started I could barely do 10 reps with 135lbs. Now I can do 10 reps with 225. I've never done more than 12 reps before on chest. But I know if I wanted, I could easily get 15-20 reps with 185.

[CougClan]

As most guys have already said, work at increaing your 1RM and your endurance.

There are also specific techniques to doing the test in order to maximize the amount of reps you can get. For example make sure you take short breaks in the middle of the test, take a break everytime you bar speed starts to slow down. So you might get 10, take a break, 6-7 , take a break, 4-5, take a break, and then bang them off one at a time.

http://www.youtube.com/watch?v=K_lW7fqIYA8

This video is a good example (though the athlete uses 185, but you get the idea)