How to increase your benching ability?

[sunj]

Ok, I can bench 85lbs right now (I'm skinny), doing about 2 reps/5 sets. I've been able to do it for 3 weeks now. So, I tried jacking it up to 95lbs, but I could barely do 1 rep. So I knocked it back down and did my 2/5. I actually have to grunt when pushing that 85lbs back up.

So how do you transition up? Do you keep benching 85 until you feel fairly comfortable doing a minimum of 5 reps or do you jack it up to 95 and do 1-2 reps in 5 sets?

[Minsc]

Maybe you could lower the weight a bit, until you're doing at least 6 reps? (I think that when you're beginning you should be doing 6-8 reps, and maybe going lower as you get better)
(especially if you're beginning weight training)

Do less sets also, 2-3 at most.

[Groundless]

What are your weight lifting goals?

Did you know that there is a loose correlation between muscular girth and muscular potential strength?

What is my point? Well, you may need to gain some muscle rather than training your neuromuscular system to lift more weight.

4-6 reps will not, in general increase muscular girth to the maximum amount. This is the rep scheme that helkps to change your neurological system to lift more weight with less changes in muscle.

8-12 reps is the general rep scheme for maximum muscular growth.

You will need to eat around your bodyweight (lbs) in protein (grams) and about 20x BW in calories....adjust if you are gaining fat instead of muscle.

Make sure you have at least 1 day and preferably 2 days between upper body workouts.

[SmellyOrc]

Eat more and bench more.

Start with about 2/3 of your 1RM (empty bar for you), bench 5 times per week, Monday through Friday, 1 set of 5. Add 5 pounds every workout. Not to failure. Once you reach your 5RM, switch to ladders, meaning: do 1 rep, rest, do 2 reps, rest, do 3, rest, do 1, rest, etc, till your form gets sloppy. Every other day. For 2 weeks. Then back off a few pounds, and follow the linear cycle again. Max when you feel like it.

Also, make sure to do tricep and shoulder work with it. Triceps because they help with the bench press, and shoulders (military presses) too prevent injury.

Also, did I say that you needed to eat more?

[Turtle]

Read Stuart McRobert's stuff, preferrably Brawn or Beyond Brawn. He even has a pamphlet, Big Bench, but I believe that is fairly advanced. He gives rational advice to people who are not genetically gifted, willing to consider steroids, and want to continue to have a life while improving their health and fitness.

As has been previously mentioned, if you want to maximize your bench, you are gonna want to increase your overall size. For that, you'll want a program that hits all major muscle groups, though probably not on the same day. Make sure you are getting adequate rest between workouts, and eat well. All of this varies by the individual, but either of the Brawn books can clarify it for you.

[VacMan]

I agree with SmellyOrc.

Eat more!

Even if you are training 100% correct, if you don't get the propper nutrition...

Your dead in the water.

It's simple.

If you don't give your body the building blocks to increase your strength, then you can't increase your strength.

Good luck!

[thecubemonkey]

To gain strength you need to start at the beginning...and that means getting your body acclimated to the weight and exercises. You should have an overall body routine but just for bench I'd do the following:

Bench Press
Weeks 1-4: 3 sets of 12-15 reps
Increase the weight slightly after on weeks 3 and 4 or if your reps go above 15.

Weeks 5-8: 3 sets of 10-12 reps
You are doing less reps which means you need to add more weight. Not a lot...just enough to do 10-12 reps. Increase the weight slightly after on weeks 7 and 8 or if your reps go above 15.

Weeks 9-12: 3 sets of 8-10 reps
Same as above...lower reps..higher weights

Weeks 12-15: 2 sets 6-8 reps

Start cycle over again.

I hope this helps!

[thecubemonkey]

I forgot to mention...as others did above...EAT!! High quality protein mixed with some good carbs, veggie, and some fruits and your golden. I'd aim for at least 1 gram of protein for each pound of body weight. Some would advocate 1.5 grams...take your pick.

[shiggityjoe]

if you are a hardgainer, which most naturally skinny people are, then you are going to have to EAT EVERYTHING IN SITE (keep ok nutrition, for hardgainers nutrition matters less than for endmorphs and whatnot)

high weight, low reps is best for gaining strength. However keep in mind that Technique is more important than weight.

Technique

[Amit_S]

Jeez man! relax!
If you are just starting and 85pounds is your bench limit you certainly dont need any specialization programs for the bench.
Just concentrate on getting big and strong all over and your bench will take care of itself.
You should include bodyweight stuff like push ups, pulls ups, squats. Just try to do as many as possible. You can get some free instructions for bodyweight stuff at bodyweightculture.com, trainforstrength.com

For the weights-
go in for full body training. If you are really serious about this- try to locate a powerlifter and train the basic mechanics of the lifts.
Books- a good book will Stuart McRoberts book on lifting technique. Go to hardgainer.com
Just concentrate on working with the proper technique - maybe doing 5x5. Mind you- I'm saying do 5x5 with moderate weights and to get used to the technique- not with the intention of working out. After few weeks when you feel comfy with technique, do 1-3 sets of 5-8 reps. Of course you might want to increase/decrease the nos to what you feel comfy.

Try and get your hands on some old Ironman mags- the ones before year 2000. Lots of good stuff in them. If you can get your hands on some really really old issues - even better.


Check out these links:
TESTOSTERONE NATION - Training for Newbies, Part 1
TESTOSTERONE NATION - Training for Newbies, Part 2
(he's also written about nutrition for noobs...)

Strongerman Productions - Growing in strength, power and spirit with Bud Jeffries, world champion powerlifter, strongman, and author

Blog of Zach Even - Esh

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