How to get the most out of benchpressing

[abbott1]

I can benchpress 200... Yesterday I had a goal of reaching 500 reps, I was on 60 pounds... My arms didnt feel tired at all at 50 reps... instead of only lifting the weights, pretend your punching somthing at full force each rep, after the next 100 i was sweating like a bitch..

Hope this helps, i dno if you all know this already, im sort of a noob at this, but hope this helps the people that dont know

[blevunly]

Originally Posted by abbott1

I can benchpress 200... Yesterday I had a goal of reaching 500 reps, I was on 60 pounds... My arms didnt feel tired at all at 50 reps... instead of only lifting the weights, pretend your punching somthing at full force each rep, after the next 100 i was sweating like a bitch..

Hope this helps, i dno if you all know this already, im sort of a noob at this, but hope this helps the people that dont know

You know all you're doing is building endurance right?

[dr.katz]

you def dont want to do so many reps that often. youre breaking down your muscles way more than doing sets of up to 20 even. its fine to do what you did, but not more than once a month or so, otherwise youre doing more harm than good even with such a low weight.

[blevunly]

Originally Posted by dr.katz

you def dont want to do so many reps that often. youre breaking down your muscles way more than doing sets of up to 20 even. its fine to do what you did, but not more than once a month or so, otherwise youre doing more harm than good even with such a low weight.

I'd be more worried about the joints getting damaged. It's not really bad for your muscles so I'm assuming you meant it wouldn't benefit increasing maximal or explosive strength. If your goal is to bench press little weight for alot of reps it will probbaly work like a charm. If you're trying to build power or strenth it's not gonna happen using this method.

[Zere]

You got the right idea with the push up as hard as you can though build up explosive strength!!

[blevunly]

Originally Posted by Zere

You got the right idea with the push up as hard as you can though build up explosive strength!!

Yeah, but with his rep scheme it won't build anything but endurance. I don't like using weights for endurance as I feel endurance should be sport specific.

[QQmoreimo]

Originally Posted by blevunly

Yeah, but with his rep scheme it won't build anything but endurance. I don't like using weights for endurance as I feel endurance should be sport specific.

rep'd.

[Hammafist]

your doing the right things explode up but you have to make sure you come down slow...

but in all honesty benchpressing is mostly useless if you want to increase your power and athleticism you might youwant to do more legs and core

[mullard]

A regular str. routine for me is to bench about 145-155 lbs (my max is about 215)3 sets either (8x6x4 reps) or (10x10x10 reps). My friend gave me this workout routine and it works really well for me, so im sure it will work for you. What you were doing was only an endurance workout, but you will probably find the str. workout to be more beneficial.

[Soul Position]

Originally Posted by QQmoreimo

rep'd.

rep'd

[blevunly]

Originally Posted by SD_ATOmega119

your doing the right things explode up but you have to make sure you come down slow...

but in all honesty benchpressing is mostly useless if you want to increase your power and athleticism you might youwant to do more legs and core

By coming down slower you minimize your reactive strength which lowers the amount of weight you can use. Don't be stupid and yank the bar down to slam it off your chest though. Never bring the bar down slow instead bring it down controlled(maybe you meant controlled when you said slow I'm just clarifying), as slow is just a waste of energy unless you're doing negatives.

Bench pressing is not useless, a little overrated but not useless. It allows you to press more weight than any other strict pressing movement.

A regular str. routine for me is to bench about 145-155 lbs (my max is about 215)3 sets either (8x6x4 reps) or (10x10x10 reps). My friend gave me this workout routine and it works really well for me, so im sure it will work for you. What you were doing was only an endurance workout, but you will probably find the str. workout to be more beneficial.

If you really want to increase maximal strength you should keep your reps below 7 the workout you're describing is good for beginners but after a while strength gains become minimal if not nonexistant.

[abbott1]

Originally Posted by SD_ATOmega119

your doing the right things explode up but you have to make sure you come down slow...

but in all honesty benchpressing is mostly useless if you want to increase your power and athleticism you might youwant to do more legs and core

I come down slow, today my pecs are so fucking sore, it builds the pecs ALOT.

btw my legs are really fucking strong

[blevunly]

Originally Posted by abbott1

I come down slow, today my pecs are so fucking sore, it builds the pecs ALOT.

btw my legs are really fucking strong

It won't build mass on your pecs very efficiently.

[mullard]

Originally Posted by blevunly

If you really want to increase maximal strength you should keep your reps below 7 the workout you're describing is good for beginners but after a while strength gains become minimal if not nonexistant.

That is why I directed the workout towards him; btw the (8x6x4 rep) workout is what matt hughes uses, so I wouldn't only say it is good for beginners

[blevunly]

Originally Posted by mullard

That is why I directed the workout towards him; btw the (8x6x4 rep) workout is what matt hughes uses, so I wouldn't only say it is good for beginners

If he can really bench 200 he's probably not a beginner.

Just because Matt Hughes does something doesn't make it any better of a workout. No offense it just won't build max strength or explosive strength very efficiently.

[mullard]

Originally Posted by blevunly

If he can really bench 200 he's probably not a beginner.

Just because Matt Hughes does something doesn't make it any better of a workout. No offense it just won't build max strength or explosive strength very efficiently.

Do you have a workout routine you would like to share then? No offense, but so far you have only been criticizing dude.

[blevunly]

Originally Posted by mullard

Do you have a workout routine you would like to share then? No offense, but so far you have only been criticizing dude.

Yeah for max strength 3 x 3 is a good workout. Work your way up to a 3 rep max for the last set.

[mullard]

Originally Posted by blevunly

Yeah for max strength 3 x 3 is a good workout. Work your way up to a 3 rep max for the last set.

If I were to do that workout (my max being about 215); would about 175lbs be an appropriate for me?

[blevunly]

Originally Posted by mullard

If I were to do that workout (my max being about 215); would about 175lbs be an appropriate for me?

It's kind of a trial and error thing depending on how explosive you are your 3 rep max could be closer or farther from your 1 rep max. I would say you could probably get atleast 190 three times though. The first time you do the workout don't worry about only doing three sets and just work your way up till you find your max. After that try and go up 5lbs a workout or atleast a week.

EDIT: Also remember the first sets are just getting you ready for your final PR set.

[Cameron]

that sounds like it burnt