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Im just starting to work out and I started to bench press and im pretty weak. My max is 115 and i can only do it once is there a way to be able to bench more quicker?
A person who is said to be proficient in the arts is like a fool. Because of his foolishness in concerning himself with just one thing, he thinks of nothing else and thus becomes proficient. - Hagarkure
Originally posted by IPON Umm you are only supposed to do your max one time. If you want to bench quicker remove 50-60% of the weight and you can bench faster.
Now if you want to increase your press....well let's know your current routine, how much do you weigh, etc.
This is my routine
SET 1 - Warm up
Bar 10 times
SET 2 - Medium Intensity
95 - 8 times
SET 3 - High
105 5 times
SET 4 - High
115 2 times (I can only do it once though) and the spotter helps you do two more
what i was planning to do was once I could hit 115 twice either move up in weight by 5 or 10
Experiment with weights for another week or so loosening up, and then here is what I want you to do for bench press:
12 reps,10 reps, 8 reps, 6 reps.
Those are the sets, you do 12, 10, 8, 6 reps. On each set, I want you to find out what is near failure for each one.
So, for 12 reps, I bet you can do like 65-75 lbs. Do it so that the 12th rep is REALLY hard.
Then do 10 reps, probably about like 85. Again, make the last 1 or 2 reps so they are hard. IF you can do 10 easy, then you need more weight.
Then the 8 reps, these should all be really difficult, but doable. Probably push like 100 lbs. The 8th rep should almost kill you, but you should do it CLEAN and without a spotter.
The for the 6, these should be real gut busters. They should be hard and difficult, but still doable. Probably do like 105 for this.
This is the type of lifting you should do on all your lifts. Each set should be hard, but doable without help. If the spotter is touching the bar, stop and remove the weight. This is the solo bench press, not the team bench press/lat row. If you cannot do 6 reps of 105 by yourself, ITS TOO HEAVY, take off ten pounds. When a spotter helps it does nothing but cheat you and give you false confidence.
Do this for a while. Don't ever do less than 6 reps, and make sure they are all hard.
(also, about the spotter thing... when a spotter "barley lifts" on the bar with his fingers, like spotters do, they are typically lifting about 10-15 pounds off the bar. I've tested this scientifically. It's not worth it, if you can't lift it, then take the weight off. The ONLY time a spotter should help is when the bar is pinned to your chest and you cannot lift it off no matter what...)
You also might want to try what is called a "drop set." There have been recent studies into "drop sets", and they show that they actually speed up the strength gain by a significant amount.
Basically, a drop set is a "half rep." You do your reps until fail, or until you reach your last rep, then you do a few half a reps (if you are benching, you would start the half-rep from the lowest position).
I do too, although I'm sure it's fine if you don't. My basis behind actually letting the bar touch (touch, not rest on) my chest is it takes you through the complete range of motion of the rep.
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