How to build up my free weight bench strength?
by Author on Wednesday, August 11th, 2010 | 2 Comments
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lift chest once a week and also do 12 sets every workout do between 2-6 reps to increase strength and do it as fast as you can to increase power and also eat and sleep plenty try to take a preworkout meal and a postworkout protein shake and when you hit 6 reps on your heavyest set increase it by 5 pound next week
hey what you should do is start off with 10′s on each side and then do this for 3 sets as many times as you can do this for 3 days with a resting day in between so it will develop your balancing muscles. Then after a week start at 65 and do this as many times as possible based on this you can find out where you stand. Find out a weight that you can do 10 times while still keeping good form. Once you find this weight then you will do that set weight say 70. You will do this 10 times. Then you will go to 75 and do this 5 times. Then go 80 and do this 2 times. If you do more than 3 sets than you become susceptible to injury. After you do this you will do this for 2-3 days. After you feel comfortable with this then you will go up 5 pounds and do the same thing you will do this for a 2 month perios. * in between each set you should wait about 4 minutes to give your muscles sufficient rest. after you are done with your workout do 3 sets of 10 good pushups to help support that you have previously done. After the 2 month period you will be benching somewhere around 110 for your max
good luck!