Thread: How to Bench?
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07-30-2008, 08:01 PM #1
How to Bench?
I want to gain size, technically speaking, what percentage of my max should I do and how many times? example, Max 250 on bench. Should I start of with 60% 12 reps then 70% less reps. its at the tip of my tongue i hope you understand what I'm trying to say. What do you all do whe you start off your chest day,
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07-31-2008, 02:21 PM #2
Flat Bench and Decline Dumbbells, and Incline press with barbell
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08-01-2008, 07:50 PM #3Anabolic Member
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I found that every 10lbs you drop off the bar adds one rep. so you could do 240 for 2, 220 for 4,...etc. thats 100% effort tho. doing 100% for two long can lead to injuries. powerlifters can usually come up w/ good percentages. try 3 sets of 175 for 8. then try to go up.
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08-07-2008, 04:01 AM #4
i stick to incline and flat bench mostly on chest days....
After warming up...on bench
I do 2 sets 225x10, 2 sets 245x10, 2 sets 265x10, 2 sets 285x10, 2 sets 305x10, 2 sets 315x6-8, 1 set 365x3, 1 set 405x3, 1 set 465x3, 1 set 495x1
Its kind of a hybrid workout....I get good pumps and every single rep feels like its the heavyst ever....even low weights. Like 405 feels the same as 225 to me...its progressive.
then I go to incline and pick a starting weight say 225....and do concentration sets with them....
That gives me an insane pump....just apply it to whatever weight you can do with those formentioned repititions.
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08-07-2008, 06:47 PM #5Anabolic Member
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Everyone is different. Even though carlos has a very nice chest i am not going to copy his routine because its his. He found out what works for him and sticks with it. Thats what you need to do. Use a weight that you can reach 8-10 CONTROLLED reps and stick with that. Once you can bang out 3 sets of that bump it. I think people focus too much on the weight and not enough on feeling the reps. Sure i can bulldog up heavy weight but am i going to feel it as much ? Nope.
Trial and error.
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08-08-2008, 01:48 AM #7
i usually use progressive resistance with a static rep count. 8 is always a good number for me.
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08-10-2008, 12:03 PM #8New Member
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I've been looking to gain chest size too and this all sounds like really good info. Thanks for the posts.
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08-11-2008, 10:45 PM #9
make sure u keep your ass on bench too. i see all these people who lift their ass's off the bench and they have NO pecs cause their pecs dont do much work. as a matter of fact, im going to start a thread asking who does and who doesnt do that.
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08-11-2008, 11:28 PM #10
key is controlled manner for me
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