[akwrestler3]

as of now im 14 years old with a bench of 190x2 is there any possible way that by approx jan. 9 i could be up to about a max of 215ish?

[chrispghmuscle]

Do you have a spotter to push you harder, i.e. ( doing negative reps, forced reps or pyramiding up or down in weight and up and down in reps to shock your body to grow..

How badly do you want to make that weight?

[ibanezman88]

i think it's possible
you're freakishly strong for you age

[akwrestler3]

well ibanezman88 i work hard and in the end it pays off. i train hard to impress not only myself but my wrestling coaches and my dad. i love working out because in the end it pays off to have a sweet ass victory against your opponent. i hope that by the comment, your freakishly strong, you dont think im lying about my lifts. but no hard feelings or anything thanks for the positive feedback i work hard on chest twice a week: my routine looks like this on wednesday and sunday....

chest
bench press/ 5 sets-6reps
flat bench flyes/3 sets-11reps
incline bench press/4 sets/12 reps
along with average push ups and planks

I also do biceps on these days but i dont figure anyone is interested in those since this is a bench press post. anything else i should do for my chest to reach my goal thx

[Kirk]

work on building up your lats and tri's...also check your form...

work lats hard and incorporate close grip bench/dips/skull crushers to build your tri's.

[wrestlingstalion2]

its almost awkward how much youre working youre chest for a wrestler. and almost as awkward that you bench just about as much as i do hahaha. but i only bench every other week for the obvious reason of matches every other week. you must know what i mean. but yea i think you can reach it. make sure youre diet is dialed thatll help a ton.

oh and im interested in youre bicep routine. considering you mentioned you wrestle and all, and thats one of the biggest staples in which you would use.

[akwrestler3]

well this is my before season strength training. im bigger than most kids for my weight class. of course as wrestling season comes ill probably be significantly smaller and weaker from all the cardio and sleeping ill be doing. during season which starts jan. 7 ill pretty much stop doing heavy lifting and only stick to trying to maintain myself. i have some videos of me lifting that i will put up soon just to prove myself, i dont want people thinking im lying about my lifts if yall know what i mean. if i reach my goal i will be sure to let you guys know.

[ibanezman88]

i didn't think you were lying about your bench

if you want some advice, you can go a bit heavier on the flies. say 8-10 reps instead of 11. do incline flat, decline flies, as well as incline decline bench press.

dombell front raises will definatly help your bench press but that's a shoulder exersise.

[under construction]

I have seen it mentioned on here a couple of times that if you want to bring up a certain muscle group to do them with a leg day that includes heavy squats. The theory is that squats help to release test and gh naturally in the body thus increasing strenght and repair in the catabolic muscle groups. I have not personally used this method but the theory seems sound and worth a try.

[wrestlingstalion2]

Originally Posted by under construction

I have seen it mentioned on here a couple of times that if you want to bring up a certain muscle group to do them with a leg day that includes heavy squats. The theory is that squats help to release test and gh naturally in the body thus increasing strenght and repair in the catabolic muscle groups. I have not personally used this method but the theory seems sound and worth a try.

100% agree. and i definetley didnt mean i thought you were lying. when does youre season start? i know ares is in november. but when i was in highschool it was january. but i am also one of those people who thinks the stronger your back is the better youre press will be. rows and pullups