increase bench press?

May 2021 4 55 Report

increase bench press?

I currently max out at about 100 lbs (you dont have to tell me I'm weak I just started...) and I want to get up to benching about 135 by mid january or so.. Is this possible? If so, any ideas how to go about this ?

Health / Diet & Fitness

YAuser

Verified answer

Just keep working at it. Here's what's working pretty well for me:

Go until your arms start to get sore, then do at least 25 more. Take a break for a few minutes, then do 25 or 50 more. Repeat that a few times (2 or 3, your choice).

At the end, or even right before you start working out, have something high in protein, like soy, a protein shake, etc. That's because muscles are made of protein, and soreness basically means they need 'nutrition.' They'll get more protein than just what your body can provide at the moment, so they'll grow faster. That'll lead to you being able to bench more.

Hopefully this'll help you out.

scratchpole

No, don't even try. It will take you the first month to do your basic training where you body gets used to doing something it hasn't done before. At this stage you are subject to severe strain if you over-lift and you will tear ligaments. Then you will have to wait months before they heal.

After a couple of weeks start to increase gradually 2.5 lbs at a time. Start at twelve and at the third set you should be finding ten reps a little strenuous.

After about eight weeks start training one bodypart a day in your weekly routine--then your bench will start to climb.

Keep your protein intake high and take the weekends off. Don't drop the carbs until you've been training a year. By then you can look in the mirror and see the results of your hard work. Take some creatine, it will help your gains and cut down on gym fatigue.Good luck. Take no notice of the ******** below, he still has a long way to go. I've been training for thiry-years.

YOU GOTTA MOVE TO IMPROVE!

A little ambitious. I"m happy with a 5 pound gain every month..but hey! that's a 60 pound a year increase...not too shabby in my book. Don't be in a hurry the journey is just as important as the destination...good luck don't blow out a shoulder ..you may never get it back, then your BP won't matter ever again..