Bench Press

[Big J]

A bit more useful for arb work is any form of overhead press/jerk. Bench is great fun, but more of a vanity lift really! Doesn't stop me training it though.

 

Interestingly, I stopped training for almost four months whilst doing more or less full time thinning work. When I came back to the gym afterwards I was stronger in every single lift except bench (only lost 5kg or so on it) without having gained any bodyweight. Back to training again now and strength is up a bit more. Very close to finally getting my bloody bodyweight overhead (which would be 100kg, at 5x1x90kg presently).

[AndyGG]

Dorian Yates workout. I have tryed and was pleased with the results, it is intence and should be thrown into 2 week change up plan. never do the same work 2 weeks runing.

Bench

1st set 1 rep max, rest 10 secs, then try todo 1 rep at same weight again, shouldnt be able to complete rep. Reduce weight by 10%, say 100 Kg to 90 Kg and reapeat set. do this until you have reduce the weight by 60-70%.

Your First time doing this will burn, some good rippage with it.

Diet 75% Training 20% Supps 5%Get a decent post and pre workout sorted out. protein and carbs before protein and carbs after to aid recovery. Creatine mono or crea alkaline is a good supp for strenght but watch out for accelerated dehidration while working. But remember its all about diet. 6 days on 1 day cheat. Get on the net and research it all dude, 1 day you might have a body like min. lol

[combined tree services]

instead of bench press why not try ticep dips, i would give tricep dips a g0 , i can bench 95 kg (5 sets 6 reps ) which is just under my badyweight of 100 kg , however i can dipp just over my bodyweight at arround 120kg (5 sets of six) i personally think its well worth giving them a go , with regards to suplements i would look into something like Maximuscle cyclone - this is a suplement designed for muscle growth and is creatine based - i highly reccomend it

[Czlowiek Drzewo]

ladder training is also good.

 

pick up a wieght for lets say pressing. ( i use kettlebells ). the weight should by 50% of your max out weight for around 2 reps. so if you can press 40 k dumbell twice ..use a 20k

 

now holding the dumbell in press position press it 1,2,3,4,5 = total 15reps ( rest for a second between reps. do this for 5 sets . so a total of 75reps.

 

they key is that this training does not burn you out unlike the usual crap 3x10 everyone does.

 

I have worked up to pressing the 28k kettlebell for 100 reps each arms.

 

you can apply this to chinups and other exercises.

 

a mix of this and ther 5x5 program is enough to turn you into a beast.

 

another tip - only do 3 large exercises when you go to the gym..and don't train everyday unless you are doing cardio in days between.

 

gym sessions should be no more than 90 mins.

[AndyGG]

"a mix of this and ther 5x5 program is enough to turn you into a beast"

 

That is an awsome programe to work to. loved it. 5x5 for 5 wks, 3x3 for 3 wks. Always changing exercise. Good advice. Had some good ganes with it. Throw in a random G.V.T. workout in the middle as well to keep the shock going.

[combined tree services]

if youlike me are training 5-6 days a week with cardio days in betwene weight days then try interval training either on a bike or rower or even a cross trainer ie- row flat out for one min giving it your all then rest for 30 seconds , repeat this for 12-15 mins then alternate to another piece of cardio equipment - bike , rower or cross trainer and repeat the interval training again but thi time for betwene 10-12 mins , finnish this off with a run at a good -fast pace on the treadmill on an incline . Then finnish with some ab work - leg raises , weighted crunches, rusain twists and planks.

 

that coupled with a good training programe will have you in good shape pretty quickly ,

 

So who fancies posting a coppy of their traning programe ?

[Mark Bolam]

Great input.

 

Mixed things up last night (mate whose garage we have our gym in is on holiday).

 

High rep press-ups and dips.

 

Sore today. But it was a sweet pain........!

[combined tree services]

Great input.

 

Mixed things up last night (mate whose garage we have our gym in is on holiday).

 

High rep press-ups and dips.

 

Sore today. But it was a sweet pain........!

 

glad to hear your geeting some gains mate , maybe try mixing it up with some military press , upright rows , and some skull krushers oh and not forgetting some latteral raises . all of these will aid in benching , and along with some tricep dipps will have you pressing out 10 reps at 100k in no time

[Mick Stockbridge]

What can you bench CTS?

[combined tree services]

What can you bench CTS?

 

im currently fluxuating betwene 120 and 125 , at 5x5 , how about you ??