Benching bitchin

[Poppy]

Keep in mind…you can’t serve two masters. Strength…power …. hypertrophy are all different.

It’s usually best to put on some muscle size then get strong then work on your one rep max.

There’s an art to doing this and it’s a tad more complicated than I just made it out to be. It’s all about programming and tweaking it to bust through your personal sticking points/weaknesses.

 

[Cluster]

Size is a tough 1 is almost impossible for me to even get a lunch much less 6 meals a day but ive found some foods that help

 

[Poppy]

Set a reasonable goal brother with weigh points. Shoot for 275 this time next year or something like that.

 

[Cluster]

Yeah im pushin for 240 never been there before

 

[Poppy]

Very doable.

Keep in mind. You can get very strong training with sud-maximal weights. You do NOT have to max out every week or month…

 

[Cluster]

I didnt know that

 

[Poppy]

There’s really no need to take a max more than twice a year in general. Regular old meatheads…once a year is plenty.

 

[Dirtnasty]

You may need to bfind much less I respond better goig less you might jot be recovering. I’m not that good at benching so I don’t really know. Instead of benching do a jm press one of the days and hit your triceps.

 

[Cluster]

Thanks 4 that it is possible
And your really good at benching

 

[Dirtnasty]

I’m good at moving weight off my chest but form wise I still struggle with packing shoulders and keeping lats tight

 

[Poppy]

I’m tagging in @JB_rD81

He’s currently in the middle of a run for a push/pull pr.

I haven’t programmed in 10 years or so… he has.

I personally like the westside conjugate…if you do a little studying… it’s actually pretty simple and very effective.

 

[Poppy]

The Classic Conjugate Template

 

[JB_rD81]

I’m going to say that every piece of advice above is advice I would give. There are too many variables when it comes to bench to know exactly what’s going on without actually seeing you bench. Your set up, if your set up isn’t right your bench never will be…
like stated above, bench is a COMPOUND movement. If you’re not using your whole body to bench, you’re not doing it right. It all starts with foot placement that allows you to engage your hips, being able to push with your lats and not just your shoulders, tris and chest. Whether or not you flatten out during the lift or keep
Yourself tight. I could go on and on.

 

[Cluster]

Can i use feet on decline

 

[Poppy]

???

 

[Poppy]

From a pure “get a bigger bench” standpoint… I would probably steer clear of the decline bench

 

[Cluster]

See this all goes back bout 5 months i was hooked watching a bunch of ryan whatever his last name is you tube videos and hes sayin stay off flat bench bc incline or decline use more muscle wtf internet will get me every time

 

[Poppy]

Remember brother…bodybuilding is way different than strength training.

 

[Cluster]

Ryan humiston

 

[Poppy]

Like @JB_rD81 said. Study up on the technical part.