
Originally Posted by
largerthannormal
rule # one drop the dumbells and get to a barbell.
rule # two decline wont do much for nothing unless trying to fill in a shape, as for size youll never really see a body builder on decline, incline & flat is what you need and push press
i compete in 181raw weight class and I walk around at 190, my best max ever is 365lbs flat for single.
i only max once every 6 months..( i did yesterday and only got to 345) i spend 2 days to prepare for that
My sets start
week 1 MONDAY( 3x15) flat BARBELL, then i move to incline dumbells for stability 3x12 then some flys 3x10
week 1 thrusday ( 3x15) inlcine barbell, then move to flat dumbells 3x12 then flys
week 2 i follow the same fashion but sets of (4x8)
week 3 (5x5)
then i start over. I work all phases of the muscle
some week ill throw sumthn stupid in like 1x50 then 1 x 30 then 1x 20
i never spend more than 45min on chest.......
every week i try to start 5-10 lbs heavier than the 3rd week prior, if i cant finish my reps i repeat it until i can.
final trick to getting a heavy bench ( this may sounds stupid) SQUATS.... strong legs n core is best stability for holding/pushing heavy weight.
I know you didnt ask many of these questions but in all reality your benching to get stronger.....
just my two cents