How can I increase my bench press, without using steorids or hgh.?
How can I increase my bench press without using steorids or hgh, I’ve been stuck at the same weight for a while and it is starting to annoy me. It never seems to get easier. Does anyone have any good techniques?
Tagged with: bench press • steorids
Filed under: All About Human Growth Hormones
Continue to lift lighter weights.
TFTP
When you bench press try to pass your limits, and eat more fattening foods, but try not to get to fat when your eating it might cramp your style.
Try the 5 X 5 routine. Five sets of five reps. Get a weight that is moderately heavy (but not too heavy) and that you can CONTROL on the way down. I hate seeing when people just drop the weight and try to bounce it off their chest. Not only is it bad form but it’s dangerous. Anyways, go fairly slow on the way down (maybe a 3 count); this ensures that you can actually control the weight and also helps develop the smaller muscles that help to support the larger ones. Do NOT lower the bar all the way to your chest, that puts unneccessary strain on the shoulders. You should explode back up when your upper arms are parallel to the ground. The fifth rep on every set should be fairly difficult but not impossible. On Mondays do this with a flat bench, on Wednesdays do this with the Incline, and on Fridays do the same thing as a shoulder press.
If you don’t like that, get a fairly light weight on the flat bench and do as many reps as you can while going as slow as you can on the way down (such as a 5 or 6 count). The main thing you’re working on is form. Another tip is to angle your elbows just a little closer to your body instead of having them completely perpendicular.
A buddy of mine is a lifting/nutrition NUT.
His site:
http://www.geocities.com/ostargazerxvii/
The method he uses to increase bench weight (also linked from his site):
http://www.musclemedia.com/training/bench/bench07.asp
Good luck – hope it helps!
Try this method. A strenght coach taught it to me a few years back. This only works on a few weight machine, but is best on free weights. this is a time consuming process and will kill your arms.
1. Find your current single rep max weight in 3 hand set positions. Close as possible/safe, Normal, Max out as far as you can reach and still be safe. USE SPOTTER! find the lowest weight of the 3 hand position and that is your reference max weight.
2. Drop 10% or 20 lbs which ever is smaller. do 3 sets of 10 reps. Each set is done with a different hand set position.
3 . Repeat until you get down to only the bare bar.
4. give yourself 2 days rest. No upper body work until the 3rd day or you could do more damage than good. You can do cardio or stretch work.
5. Repeat steps 2-4 until you can do all the weights and all the sets without a problem or error or cheat.
If you have any problem with a rep. drop to the next weight down and start set over. It is important to do complete sets.
Take your time. Do each rep slowly. Full extension on each one or it does not count. Bar does not rest/touch on chest but must come down as close as possible. No bouncing or it does not count. Any problems stop, drop weight, start again. When you can do all sets at all weights without a single problem, do step 1.
I have had the same problem over the last month or so budy, your not alone, lol. There are a few things that you can do. If your not already takeing protein i suggest that you begin to take it, it will make a dramatic difference. You should also start to take a creatine such as Cell Tech. Now, the supplements I have just suggested are all legal and the will all help you to build muscle and strength. If you dont know Protien will build muscle, while Creatine will help it be absorbed into the body while expanding your veins to allow extra oxygen to get to your muscles for that last few reps. You may aslo wish to try a different method of liffting, while most coaches suggest three sets of ten there are many more to consider. I do five sets of five with a high amount of weight. This type of bench will help your strength while it will not make you look much bigger. the type of lift your doing probably has you doing high reps with low weight wich will make you more defined, but you wont get alot stronger in a short period of time. you should alos switch up your workout, what I mean by this is that you should do 5×5 one week then 3×10 the next and keep switching it up so that your body cant get used to the system.
Enjoy your new found strenght.