Bench press max?
I'll be 17 in May, im 6' 3" 215 pounds and i bench 235. I played football my freshmen year, had surgery on my shoulder my sophomore year, didnt play this year, and am considering it next year if i get my strength back. I was wondering what the most efficient way is for gaining weight on my 1 rep bench max. I have been working out pretty hard for the past 5 months but im not sure im doing it as effecient as i should be. What is the most effecient way to do bench press such as number of sets, reps per set, and how heavy should each set be as % of max?
Update:I want to get stronger, not just know better techniques to do more weight. I wanna know ways to build muscle and get stronger.
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The best way to do this is to get both Flex and Muscle and Fitness magazines. Both of these have by far the best workout routines to get strong quick.
In Ohio we have a weight lifting program based on a pyramid where you start out with light weight for 12 reps work to the 2-3 rep mark than back down to where you started to gain huge. It is like a 6 to 8 set work out.
When I did weights for basketball, we did a 'test' max to see what the max we could could lift 1 time was at the current moment. Then we started at 50% of that max doing 3 sets of pyramid reps (usually like 20 reps, 15, then 10). The next week we'd go to 60% w/ the same reps and set. Then 70%, ect ect. Once you get to that 'test' max you are probably strong enough that that max is now easier and you can do more then 1 rep. At this point you redo your 'test' max and start the process over again. But with your shoulder surgery I would make sure not to over-strain yourself and always have a spotter. Your 'test' max may be alot lighter then what you want but thats the whole point of this process... to steadily but gradually and safely build up your max.