[bts1302]

Ive been doing my football teams bench workout for a while now, but im looking to change it because it seems like im not getting much stronger. So can any1 recommend a bench workout to add mainly size and strength.

[Mygeeto]

5 sets for 5 reps on bench press for ur working set on the flat bench press.
and if you feel up to it, 5x5 for dumbbell flyes also.

[bbdude]

5x5 is a good technique, yes...

[bbdude]

but he was looking for size too, dmanit.... then u have to have higher reps, 6-15... 12-15 stimulates th GH..

[ACEPLUMBING]

Originally Posted by bts1302

Ive been doing my football teams bench workout for a while now, but im looking to change it because it seems like im not getting much stronger. So can any1 recommend a bench workout to add mainly size and strength.

for a starter...u gotta go heavier to get stronger...

[bbdude]

nice back ACEPLUMBING

[ScotsFB]

In high school I worked with a guy who did this type of workout:

Monday-
Flat Bench-5 sets of 5
DB Incline-5 sets of 5
Cable Crossovers-5 sets of 5
DB Decline-5 sets of 5

Thursday-
Incline Bench-5 sets of 10
DB Flat Bench-5 sets of 10
Cable Crossovers-5 sets of 10
BB Decline-5 sets of 10

This workout helped me gain a lot of mass and my bench sky rocketed, but being on our workout it is hard to fit this into the time slot I have to work out (we work out 6-8). I am thinking about going back to this, but the question is, is this over training for an athlete?

[bbdude]

when on 5x5, dont u have a warmup set??

[ACEPLUMBING]

Originally Posted by Mygeeto

5 sets for 5 reps on bench press for ur working set on the flat bench press.
and if you feel up to it, 5x5 for dumbbell flyes also.

wait till Mygeeto finds out

[bbdude]

lol man... ive seen pics of mygeeto before, thats definetely him...^^

[Mygeeto]

wait till i find out about what?? im soo confused these days lol, sometimes i feel theres some secret talk going on when im offline or something........ meh, i think you guys are just playing with me brain

[bbdude]

we are talking behind ur back when ur offline lol^^