How can I add pounds to my bench press quickly?
SLbread asked:
I’m 6′0 and weigh 175 and I only can rep 115lbs. I can dedicate about an hour a day to working out and I have a bench press and free weights at my house. I’m hoping to add 50 pounds or so in the next couple of months? I don’t want to take any pills or anything.
Combat Core Strength
I’m 6′0 and weigh 175 and I only can rep 115lbs. I can dedicate about an hour a day to working out and I have a bench press and free weights at my house. I’m hoping to add 50 pounds or so in the next couple of months? I don’t want to take any pills or anything.
Combat Core Strength
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November 20th, 2009 at 6:18 am
An Ultra-brief & Ultra-intense Workout
Take a protein powder, creatine, and or Nitric Oxide supplements.
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November 21st, 2009 at 4:15 am
An Ultra-brief & Ultra-intense Workout
Eat. Train your whole body. Workout each bodypart 1-2 times a week, 2 days rests between. Don’t be sacred of pills, some are good for you. Research !
November 23rd, 2009 at 4:00 pm
Combat Core Strength
it depends of you just started out benching then you are bound to be a low bencher. When i started benching i maxed out a 90 and in 7 months o got up to 180 in my bench max without taking supplements. it just needs to take time and work out like 4 times a week. But if you want to improve your bench with taking supplements try taking this thing called “creatine” its pretty cheap like 15 bucks a tub. and it will help you alot but the natural way is the way to go.
November 23rd, 2009 at 8:09 pm
Combat Core Strength
Believe it or not if you want to make major gains in benching, don’t bench.
Push-ups (wide arm, hands together, feet elevated etc.) and pull ups (wide, forward and reverse grip) that is how inmates and military recruits do it, they only have a limited time in the gym.
It works I went into bootcamp 6′1” 145lbs and couldn’t bench press a cigarette butt, I came out 8 weeks later 225 benching 385 and this was at 33 years old
November 27th, 2009 at 4:20 am
Build Muscle & Loose Fat
You don’t need any supplements to get stronger. The best way to get a better bench is to work on your form, make sure you are keeping your shoulder blades together, and expand your chest. Best way, find a book that details the form, I recommend Bigger, Faster, Stronger. It also gives you a good formula for progressing your reps and weights as well as a lot of other exercises. Find a friend to lift with to watch your form, encourage you, and keep you safe. And work on the shoulder and back muscles as they support the chest.
November 27th, 2009 at 2:17 pm
Honest Truth About Abs
u got your work cut out for yourself. but dont get discouraged. if you dedicate yourself to training and diet, it is possible. if you are new to training, your chest workout should be something like this. 4 sets bench press, 8-12 reps per set, pick a weight that barely lets you complete 12 reps the first set, do 2 sets at that weight. if you can do more than 10 reps your second set, increase the weight by 5 pounds. then do your next 2 sets. follow this with chest flys. 3 sets of 10-12 reps. that is sufficient for chest as a beginner. concentrate on good form, and working the muscle, dont be concerned with big weight right now. it will come. i like to train triceps with chest. for triceps, i would recomend skullcrushers(google it if you dont know what they are) they are hard to do but yield good results. again do 4 sets of 10-12 reps.followed by either cable pushdowns or dips. 3 sets of 12 ( if dips, as many as you can). if you dont have the facilities for either of these, you can do overhead extensions using a bar or dumbells. train chest and tris 2 times per week with a couple days off in between. also train shoulders. i recommend shoulder press with a bar, 4 sets of 10-12, followed by upright rows, 3 sets of 12. shoulder and tricep strength play a big part in benchpress strength so make sure you are training them too. if you have any questions, feel free to email me. good luck
November 28th, 2009 at 9:58 am
Combat Core Strength
Your in luck today. Follow this chest workout and you will be pushing up more weight then you thought you could trust me this is what i did. Work your chest 2 days a week. At least 48 hours between OK week 1 start with the weight you can do three full controlled sets of 10 that will be your starting weight.
Say you do chest on Tuesday and Friday I started with 230 pounds Ive worked out along time though so Tuesday i do 230 3 sets of 10 flat incline and decline Friday i do the same week 2 add a 2 1/2 plate to each side that’s five pounds so i was at 235 for Tuesday and Friday week 3 another 2 1/2 plate on each side so that’s 240 I did this for 10 weeks and i was benching 3 full sets of 10 with 285 that’s impressive But since your starting low when you get towards the end you might actually find you can do more then your schedule just make sure you always do full complete sets do not cheat your self.The guy above me is ok to but i would suggest doing back with your chest if you do anything its called a push pull work out do seated rows then bench press you do use your triceps for bench but you use your lats more then anything. and high reps are for defining that why power lifters do like six to eight sets of 5 you want to make sure you get a full 30 reps in. Also its not good to go to failure that often so dont do as many as you can on anything just try the work out i first mentioned you will see results i promise.
November 30th, 2009 at 8:09 am
Combat Core Strength
When I began to body build I needed a spotter to help me with the bench press BAR!!!!
I was in the gym 5 days/week, 2 hours at a time.
Every 2nd day I would bench the bar. Everytime I went for two or three more reps.
Within 2 months I was benching 100 pounds at the age of 21, 5′7″ and 135 pounds of muscle without looking bulky.
I also triangulated my workouts. I would start with the heavy weight according to what exercise I was doing…. bent rows, seated rows, curls, squats, calve lifts, etc. …using the heaviest weight I would do 10 reps, then cut down the weight one third and do 5 reps, cut down to the last third and do as many reps as I could.
What helps the bulk is the breaking of the myofibrils, actually tearing them….they are the tinsy strands that make up the muscle. It takes roughly 48 hours for the tears to repair by building more myofibrils.
Do your reps slowly. Use the FULL potential of your workout with positive and negative reps. ……meaning: slow on the way up (lets say you are doing curls) then slow on the way down. Control the movements of every workout and pay attention to the muscles you are working on. Fast gets you no where and more inuries occur when lifting weights too fast. It is one of my pet peeves in the gym.
Hope this helps!!!
Let me know!
Blessings,
K