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UtopianRanger -> RE: All Questions Go Here (3/6/2007 2:06:00 AM)
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quote:
ORIGINAL: sub4hire
What is the fastest way for a person to go from bench pressing 145 to 200 without the use of steroids or anything illegal?
Now, I want fast....not just by lifting weight over time.
[Mod Note: subject line fixed]
Sub4hire....
Based upon what I've seen in the past from a few of the participants in this thread, I'm not really sure if this is serious or some kind of ''gag'' thread that belongs over in the stupidity section.
Anyways.... if you are serious, the way to bump up your bench press, fast, is to get sufficient carbs and work with heavy weight and low reps. And probably more important than anything....work with a spotter ; because your last two to three reps where the spotter helps/motivates you is were you'll make your biggest gains. Trust me on this. The difference between folks new to training who don't work with a lifting partner vs. the ones that do is astronomical.
And Contrary to popular belief....forget about any type of chest exercise that is designed to make you look good and cut /shape the muscles. You want to concentrate on exercises that push weight off /away from the chest, instead of fly's or working with the peck deck. Bottom line….If you want power...you have to focus on pushing weight up and off the chest.
I'd recommend 5 /6 sets on the regular bench with the first set being a warm up with light enough weight that you can push out 10 -13 reps. The next three to four sets should comprise a weight that you can manage four to seven reps, with the last two being a struggle and your partner helping you. For your last set....I'd move back down to your opening ''warm up weight'' and push as many up as possible with your spotter helping you. Really push those last ones out!!!
From there, personally, I'd move directly to dumbells on the decline bench. Dumbells are another big key that many overlook. Dumbell work is essential to strengthen the inner chest {where your power comes from} and all your ''stabilizer'' muscles that never become strong from junk you see on TV like the ''bow flex'' or certain Universal machines.
I'd keep using the dumbells and move to the incline bench using the same program of sets/reps as mentioned in the ''flat'' bench press paragraph. There are also a few machines that some gyms have that are exceptional for strengthening the chest ala pushing weight in a seated position.
Two other things that will increase your bench quick is extensive work on your triceps. Personally, by far my favorites, are dips with a heavy weight belt, ''skull crushers'' {lying tricep extensions} And cable pull-downs with as much weight as you can handle. I'd follow the same program as mentioned for reps /sets.
The last thing I'd mention is that if you are looking to increase fast, I'd work the chest thoroughly, but only once every five days. When you beat it up like that with heavy weight, it needs more than just two to three days to recuperate. Your biggest /fastest gains will come that way. The other muscle groups can be worked every three days.
Eat good get lots of sleep and don’t train without a spotter ; }
- R
Edited to add : Went back and read the whole thread after this post, and have come to the conclusion this thread belongs over in the other section.
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