Bench press question

CruisingInStyle · 03-12-2008, 01:33 PM

I have a question about my bench press routine, I would like to continue to see gains but coming to a point where I’m not sure what the next best route would be as far as what weight/reps, how many sets and so fourth.

When I started my routine I started low weight higher reps and have been making my way down to lower reps with heavier weights.

I really started benching hard the last 5 months but have been lifting for about 12 years. here’s where I started and where I’m at now:
Started at
3 sets 10 205 done
3 sets 10 215 done
3 sets 10 225 done
3 sets 10 235 done
3 sets 5 250 done
3 sets 5 270 done
3 sets 5 275 done
3 sets 3 290 done
3 sets 3 300 done
3 sets 3 315 first 2 sets easy needed help on my very last rep

So that’s where I’m at what direction do I go to be able to lift heavier? Do I keep going with sets of 3 till I find my absolute peak or should I really be doing sets of 5 or 8 for better gains?
I’d really like to hear from the bench pressers out there
Thanks

**Kaboom** · 03-12-2008, 07:51 PM

Hopefully Rocco will chime in I think hes the bench press king on here haha.But i would say go with 275 or so so you can get 6-8 reps 3 sets.I might would even back down to 10-12 reps for a few weeks.

42gunz · 03-12-2008, 07:58 PM

i agree... seems like your getting more volume than actual working sets. why not make bigger jumps in weight and less sets. work smarter... not harder. i believe this applies in bodybuilding as well

**Kaboom** · 03-13-2008, 05:46 AM

" work smarter... not harder "

I think this is one of the best sayings ever it applies to almost every aspect of life especially to bodybuilding!!!

CruisingInStyle · 03-13-2008, 12:10 PM

Still a little confused here guys now Kaboom you said (try dropping down some weight and increase reps) I could see this working hence still doing some decent weight for myself but pushing it more times. However 42gunz suggest if I interpreted this right
(lift heavier weights and do even less sets) now I’m all for this who wouldn’t want to lift heavier. My question witch routine would give me the best gains, when I say gains I mean overall strength and the ability to continue to lift heavier and heavier? Or is this one of those ?'s where you couldn’t go wrong either way.

RAGEN2008 · 03-13-2008, 01:01 PM

Try both for 6 weeks and see which one you like doing best, then pick the style you like most, then throw in some of the other here and there to keep your workout mixed up.

**Genghis** · 03-13-2008, 07:52 PM

Quote:

Originally Posted by CruisingInStyle

Still a little confused here guys now Kaboom you said (try dropping down some weight and increase reps) I could see this working hence still doing some decent weight for myself but pushing it more times. However 42gunz suggest if I interpreted this right
(lift heavier weights and do even less sets) now I’m all for this who wouldn’t want to lift heavier. My question witch routine would give me the best gains, when I say gains I mean overall strength and the ability to continue to lift heavier and heavier? Or is this one of those ?'s where you couldn’t go wrong either way.

I agree with 42gunz and apply that to myself, I reckon you'd get just the same intensity the same as if you were to to less weight and more reps... but I'll let more experienced people step in.. just added my 2 pence/cents

ironmankaz · 04-29-2008, 12:20 PM

get off of the bench. do incline and decline. you will see a bigger increase in your bench if you hit incline monday and decline later in the week (wednesday on 3 day split or thursday if on 4 day split).

twotwentyfiver · 07-08-2008, 02:04 PM

i'm gonna give it a try to

MikeNYY420 · 07-13-2008, 11:44 PM

I don't get it, the weights you posted up there weren't all in one work out I hope. Try 5x5, what I've been doing is doing one week hypertrophy and the next power. Going from 12-10 reps to 3 or 4.

nicez3f · 07-19-2008, 11:45 AM

when i peak on my bench i switch up my workout first of all. second i follow this program.
week 1 - 3 sets 6 reps
week 2 - 3 sets 8 reps
week 3 - 4 sets 10 reps
week 4 - 4 sets 12 reps
then repeat and do this for another 4 weeks. This usually gets my bench up 10-15 pounds its no joke.

MacNasty55 · 08-09-2008, 02:03 AM

if u still need help something my friend and i did for football and continue to do to this day is a program that goes 10-8-6-4-2-1 and then back up 2-4-6-8-10 the hardest part is u have to do the same weight on the way up that u did on the way down so its especially good if u have a spotter with u ur 2 rep is actually ur max and ur one rep is 5-10 lbs more.... when i started to do this i was kind of plateued(spelling?) but after 3 weeks of doing this 1-2 times a week i brought my bench up 25lbs... and had to stop cause we put on pads and didnt get as much lifting time

but it worked great for me and my friend its definetely tough cause it keeps the reps while still getting to the heavier weights!