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02-01-2006, 02:05 AM
"Eagle Football" Wrote:I need some help getting my bench press up fast. Are there and types of exercises that are good for increasing bench press max. Right now i am doing 5 sets of 5 bench press every monday wednesday and friday. Is this a good routine? Do you have any suggestions?
1st Question: Where are you at right now?
2nd Question: Height/Weight?
3rd Question: Age (just for the sake of safety).
4th Question: Are you doing wide or close grip bench?
5th Question: How fast is "fast" (because it takes time . . . .)
6th Question: What position do you play?
To start: 5 sets of 5 everyday--that makes me a little nervous. If you are doing the same workout everyday--you are going to plateau in a hurry.
Back when I was in school, we did a variation of this workout--but it was a little more detailed. And, we did it with every exercise. Now, where I spend my time with football, we usually only do close grip bench--and it is more of a technique exercise as opposed to strength building.
But, to make an easier transition with your current workout (and I am assuming that this workout is something that your coach or weightlifting coach has given you). Keep in mind--we are used to training a little different (where the bench is considered an auxilary lift), so--I am JUST trying to transition into your current workout . . . . . .
Week 1: 6 sets of 6 (50% of your max)
Week 2: 5 sets of 5 (75% of your max)
Week 3: 4 sets of 4 (85% to 90% of your max)
The key here--is to try and finish your sets--if you can't, then you can lower your weight. It is okay to struggle a LITTLE BIT--but nothing more.
Also--depending on where you are at currently, one of the things that we do (which we consider resistence training/weight controlling)--is the "negative" bench. Instead of pushing weight up from your chest--you are going to use a comfortable weight--with a spotter (which you should always be doing) You will start in the "up" position, and SLOWLY lower the weight (resist the weight coming down to your chest--and make sure the spotter always has his hands on the bar). When you get to within an inch of your chest--push the weight back up, under control back to the up position, repeat rep. We do these in burnout sets--but I would start with 3 x 6 AFTER you have finished your workout.
Again--I do not consider this to be the "ideal" workout overall. But I do think it is best for your transition. If you answer the questions above--I can/will work on something better for you.
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Ask The Coach . . . . . . . . . - by KentuckyHillBilly5321 - 01-16-2006, 04:27 PM
Ask The Coach . . . . . . . . . - by CatDawg - 01-16-2006, 10:52 PM
Ask The Coach . . . . . . . . . - by KentuckyHillBilly5321 - 01-16-2006, 11:21 PM
Ask The Coach . . . . . . . . . - by Batpuff - 01-17-2006, 01:33 AM
Ask The Coach . . . . . . . . . - by KentuckyHillBilly5321 - 01-17-2006, 03:20 AM
Ask The Coach . . . . . . . . . - by BC75 - 01-17-2006, 07:23 PM
Ask The Coach . . . . . . . . . - by KentuckyHillBilly5321 - 01-17-2006, 07:28 PM
Ask The Coach . . . . . . . . . - by CatDawg - 01-17-2006, 10:45 PM
Ask The Coach . . . . . . . . . - by KentuckyHillBilly5321 - 01-17-2006, 11:03 PM
Ask The Coach . . . . . . . . . - by CatDawg - 01-17-2006, 11:05 PM
Ask The Coach . . . . . . . . . - by KentuckyHillBilly5321 - 01-18-2006, 02:27 PM
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Ask The Coach . . . . . . . . . - by KentuckyHillBilly5321 - 01-20-2006, 12:26 AM
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Ask The Coach . . . . . . . . . - by Batpuff - 01-20-2006, 03:08 PM
Ask The Coach . . . . . . . . . - by KentuckyHillBilly5321 - 01-20-2006, 03:53 PM
Ask The Coach . . . . . . . . . - by Batpuff - 01-21-2006, 09:08 PM
Ask The Coach . . . . . . . . . - by Batpuff - 01-27-2006, 05:03 PM
Ask The Coach . . . . . . . . . - by KentuckyHillBilly5321 - 01-28-2006, 12:42 AM
Ask The Coach . . . . . . . . . - by Batpuff - 01-28-2006, 12:58 AM
Ask The Coach . . . . . . . . . - by KentuckyHillBilly5321 - 01-28-2006, 01:22 AM
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Ask The Coach . . . . . . . . . - by The Machine - 01-31-2006, 10:51 PM
Ask The Coach . . . . . . . . . - by KentuckyHillBilly5321 - 01-31-2006, 10:57 PM
Ask The Coach . . . . . . . . . - by Eagle Football - 02-01-2006, 12:29 AM
Ask The Coach . . . . . . . . . - by KentuckyHillBilly5321 - 02-01-2006, 02:05 AM
Ask The Coach . . . . . . . . . - by Eagle Football - 02-01-2006, 11:34 AM
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Ask The Coach . . . . . . . . . - by Eagle Football - 02-01-2006, 10:43 PM
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Ask The Coach . . . . . . . . . - by KentuckyHillBilly5321 - 02-14-2006, 09:46 PM
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Ask The Coach . . . . . . . . . - by eagerbeaver - 03-31-2006, 10:34 PM
Ask The Coach . . . . . . . . . - by KentuckyHillBilly5321 - 04-04-2006, 09:56 PM
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