Best program to increase bench
ahmadfahmy
Posts: 214 Member
Ive been running 5/3/1 for several months and my bench has been fairly constant for the past couple cycles of 5/3/1..ive done everything from increase calories, change grip (from wide to regular), deload and start all over but i still get stuck at the same point. I am able to increase my calculated max (increased reps) but it doesnt carry over when i actually try to lift a 1RM. Anyone here do westside, sheiko or smolov jr for bench with positive results?
0
Replies
-
I suck at bench too so take with a grain of salt
I think after your noob gains you need to find what works best for you. That may mean experimenting with a few different programs that vary intensity, load, frequency and volume. Typically the more frequency (with enough recovery) "should" help to increase it so something like smolov jnr with 4x a week (if your shoulders can handle it) or sheiko (I'm doing 37 now and is 3x a week) would be a good idea.
Sheiko is much lower intensity but the accumulated fatigue certainly builds up IMO.
Will be able to tell you how well it has worked for me in about 2 weeks when I do skills test for 32. Hoping to beat current PB of 105kg (82.5kg BW).0 -
I normally follow 5/3/1 as well. I took a month off though to follow the 200-50 program (200 push-ups/50 chin-ups a day, 6 days a week for 4 weeks. It was really kicking my *kitten* the first week. I'm in my second week and I'm already able to more reps per set for both push-ups and chin-ups. I'm hoping this will translate well to my bench. I'll keep you posted.
Also when I bench, I do it the Gironda way (made famous by Vince "the iron guru" Gironda. Basically you bring the bar down to the base of your neck rather then to your chest. There are videos of it on youtube. It may help you with your bench.0 -
it makes a difference WHERE you are stalling: you can't unrack it? you can't unlock at the end of the movement? you cant bump it off your chest? if you could tell us about that, i might be able to help...0
-
I use 5x5 for the main lifts has worked a charm for me in 5months gone from 60kg bench to 110kg bench 5x5.
Might be worth a go increase your weight every week by at least 2kg.0 -
it makes a difference WHERE you are stalling: you can't unrack it? you can't unlock at the end of the movement? you cant bump it off your chest? if you could tell us about that, i might be able to help...
The hardest part is the lift-off...i feel like i lose all my tightness (if that makes sense) after i lift off the weight. I've been working my shoulders and upper back more recently and they've been making steady progress but bench remains the same.0 -
I use 5x5 for the main lifts has worked a charm for me in 5months gone from 60kg bench to 110kg bench 5x5.
Might be worth a go increase your weight every week by at least 2kg.
Well, 5/3/1 has a much slower progression rate (every month the weight will increase by 5-10lbs , however you try to break rep plateau's every week) and i feel like the program gets difficult in due time. I'm also eating at a caloric deficit and 5x5 (like madcow) looks way too intense for a cut.0 -
don't know if I just had an off day but I just lost 10kg on my bench
105kg previous PB, now 95kg.
I've got a bit over 3 weeks until comp so going to run smolov jnr.0 -
don't know if I just had an off day but I just lost 10kg on my bench 105kg previous PB, now 95kg.
I've got a bit over 3 weeks until comp so going to run smolov jnr.
sounds like a plan..i've been off of everything (diet and gym) for 2 weeks because ive just been so busy but im going back on everything this weekend. I think it'll be a perfect time to try something new. How did your last Sheiko cycle work for you?0 -
don't know if I just had an off day but I just lost 10kg on my bench 105kg previous PB, now 95kg.
I've got a bit over 3 weeks until comp so going to run smolov jnr.
sounds like a plan..i've been off of everything (diet and gym) for 2 weeks because ive just been so busy but im going back on everything this weekend. I think it'll be a perfect time to try something new. How did your last Sheiko cycle work for you?
badly. that was it, 10kg loss. But could have just been a bad day. Alternatively, I may need higher %'s to keep/increase my strenght for bench.
It has worked well for squats though and testing deadlifts today or tomorrow.
Sheiko 37, one month only.0 -
Some good bench programs that worked for me:
1) Smolov Jr. Bench routine
2) Ed Coan Bench routine0 -
So I am in my final week of the 200-50 program. When I first started I could do 5 chin-ups with a wide oh grip, and 25 push-ups military-style. Now I am up to 12 chin-ups and 50 push-ups. Not bad. Hope it translates to my bench. We will see...I normally follow 5/3/1 as well. I took a month off though to follow the 200-50 program (200 push-ups/50 chin-ups a day, 6 days a week for 4 weeks. It was really kicking my *kitten* the first week. I'm in my second week and I'm already able to more reps per set for both push-ups and chin-ups. I'm hoping this will translate well to my bench. I'll keep you posted.
Also when I bench, I do it the Gironda way (made famous by Vince "the iron guru" Gironda. Basically you bring the bar down to the base of your neck rather then to your chest. There are videos of it on youtube. It may help you with your bench.0 -
So, after my 2 week break I went back in to test my 1 RM and its exactly the same....so I'm going to give Smolov Jr a try starting Tuesday. My friend mentioned that the bar look like it was moving around too much and I may need to work on my stabilizers..I added facepulls to my shoulder days (moderate weight/high reps) but what else should I do? I cant think of anything other than doing high rowing movements...0
-
So I am in my final week of the 200-50 program. When I first started I could do 5 chin-ups with a wide oh grip, and 25 push-ups military-style. Now I am up to 12 chin-ups and 50 push-ups. Not bad. Hope it translates to my bench. We will see...I normally follow 5/3/1 as well. I took a month off though to follow the 200-50 program (200 push-ups/50 chin-ups a day, 6 days a week for 4 weeks. It was really kicking my *kitten* the first week. I'm in my second week and I'm already able to more reps per set for both push-ups and chin-ups. I'm hoping this will translate well to my bench. I'll keep you posted.
Also when I bench, I do it the Gironda way (made famous by Vince "the iron guru" Gironda. Basically you bring the bar down to the base of your neck rather then to your chest. There are videos of it on youtube. It may help you with your bench.
Awesome progress...let me know if it carries over to your bench0 -
So, after my 2 week break I went back in to test my 1 RM and its exactly the same....so I'm going to give Smolov Jr a try starting Tuesday. My friend mentioned that the bar look like it was moving around too much and I may need to work on my stabilizers..I added facepulls to my shoulder days (moderate weight/high reps) but what else should I do? I cant think of anything other than doing high rowing movements...
db reverse flys
v bar rows0 -
I can vouch for sheiko re increasing bench.
its the ONLY thing that has worked for me.
for interests sake i upped my percentages for bench and its working a treat. IE my true 1rm was 105kg, but i've set my current program to 115kg. working well. have a comp in 2 weeks and more than expect to hit 115. hit 105 for a triple just this night.
So i can see Smolov working great too, infact i'm probably lifting with an intensity closer to smolov.
But in saying all that....if your bench in plateuing while benching once per week, first i would add a second session. then from there i would add volume. Say 1 extra set per session at first. IMO you want to make the most progress you can without stressing your joints more than you have to.
for lesser experienced guys smolov or sheiko will destroy you, or part of you. 0 -
I just did one cycle of 5/3/1 and tested my 1 rep max on bench press. It was exactly the same as it was when I started the cycle. I used the assistance exercise version of 5/3/1 where you do three sets of incline bench after flat bench. I did it three days a week.
I have been dieting pretty hard though, and dieting isn't conducive to gaining muscle and strength but the opposite.0 -
I just did one cycle of 5/3/1 and tested my 1 rep max on bench press. It was exactly the same as it was when I started the cycle. I used the assistance exercise version of 5/3/1 where you do three sets of incline bench after flat bench. I did it three days a week.
I have been dieting pretty hard though, and dieting isn't conducive to gaining muscle and strength but the opposite.
Depending on your training experience, I wouldn't expect one month of 5/3/1 to increase bench. Maybe if you have less than 6 months of consistent training you could. It takes a few months to get to actual maxes again. It's just not a lot of volume or frequency for more experienced lifters IMO.0 -
What about integrating Smolov Jr. into 5/3/1?0
-
how long have you been training?
What is your current max and body weight?
Will be able to give much better advice with this info.0 -
Bench 230lbs max at 180lbs of bodyweight.
I've been training off and on for 5 years. My last longest session was a year using Stronglifts until I plateaued with 3x5, then I stopped for four months, lost a lot of strength, the returned three months ago. It took about two months of training to reach old max, but a month of 5/3/1 hasn't set a new PR.
I was thinking of doing the BBB version of 5/3/1 four days a week with a 250 calorie increase over maintenance.0 -
Bench 230lbs max at 180lbs of bodyweight.
I've been training off and on for 5 years. My last longest session was a year using Stronglifts until I plateaued with 3x5, then I stopped for four months, lost a lot of strength, the returned three months ago. It took about two months of training to reach old max, but a month of 5/3/1 hasn't set a new PR.
I was thinking of doing the BBB version of 5/3/1 four days a week with a 250 calorie increase over maintenance.
Im still using 5/3/1 BBB template and i finally broke through my plateau. I changed a few things:
1. Changed my assistance work to high rep rowing movements, high rep lat pull downs, and chest flys (before i was just doing flat bench, incline dumbbell and pulldowns/rows)
2. Learn to unrack the bar without losing my form (before i would raise the bar too high and ruin my setup..i learned to 'slide' the bar out instead)
Good luck!0 -
Seems like if you want to get better at a movement, do the same movement over and over.
The bros at the gym bench press every workout, but that is about all they do. Some can press some pretty heavy weight, and even have twig arms and chest doing it. Bench press is their strongest lift because it's one of their only lifts, not only that but they bench press with frequency.
But it is interesting to see the bros start to add rotators cuff exercises after bench pressing for a while in an attempt to rehabilitate their shoulders. haha0 -
Did Smolov Jr. and added 20lbs onto my bench press in one month.
Did 5/3/1 BBB again for one month and didn't progress any as before.0 -
A weightlifting partner told me building your triceps will also help increase your bench, I started working tri’s twice a week on non- bench days and made gains on bench max.0
-
I've been working on a good back arch, keeping my chest out, digging in the shoulder blades and firmly planting my feet. I've noticed when I keep my entire lower body tight and time my lift off like this (push from feet ->butt->back->chest) I can really get a good pop off the bottom for the first 5-6 inches. From there if I've keep the speed up, I can push though to the top.
My previous best was 225lbs. But I've been able to get 235lbs. I tried 240lbs but I couldn't do it w/o a spot.
For me, my PB has gone up when was able to rep 185lbs (aro 78% of max) for 2-3 sets of 8. Before I was only able to do that weight for 1 set of 5. The worked up to 1 set of 8, then 2 sets of 8 then 3 sets of 8.
Last night I decided to up the 8 rep weight in order to gain some strength. I loaded the bar with 215lbs and was only expecting 1-2 sets of 4-5 reps. But I ended up doing 2 sets of 7 w/o any assistance. For me, that's a big improvement from before. So I don't know what to do. Try for sets of 8 at 215lbs. Or maybe try for 3-4 reps at 225lbs. In the past, the best I could do with 225lbs is 1-2 reps unassisted. I'm not sure if it's better to improve the 215 rep weight or go up to 220-225lbs for 2-3 or 3-4. Then try to hit the 240-245 lbs after a month or so.
BTW. I've also been doing weight dips. Best so far is 55lbs at 10 reps. Or 65lbs for 6-8.0 -
for outright strength the higher weight lower rep ranges will be more beneficial. But if you limiting factor is something like weak pecs or weak triceps then the lower weight with additional weight will stimulate more hypertrophy which could also benefit. So it is a "it depends" sort of thing.0
-
I've tried higher weights with lower reps and saw decent gains for about 2 months or so. Every once in a while, I go back to higher reps and lower the weights. If I can obtain a higher weight at the 8 rep stage, that tells me I can try a higher low rep weight.
Right or wrong, that seems to be the way it works for me0 -
if it works, don't change it!
0 -
I'm at a bit of a plateau at 280 lbs (raw with belt, all the way to chest) at the moment. I've been really hoping to get up to 300 lbs raw before I turn 51 and don't know if I'll make it running these calorie deficits. I think I've got at least another 10-15 pounds that I can increase just through technique. The issue I think is getting used to the groove at that weight and staying tight. In addition, when I stay tight enough to get it off my chest I tend to stall just before my triceps kick in, which I figure is inadequate speed off the bottom. Finally, the bar is sometimes traveling out of grove up towards my head (which means my triceps are weak).
To deal with this, I've been doing the following:
- Staying tight. I've been doing lockouts (upper partials) with super-maximal weights.
- Stall point. Speed bench @ 50% 1 RM for 10 sets of 3.
- Triceps. Banded speed bench (135 lbs at the bottom and ~315 at the top) and weighted dips. Currently doing dips for 4 sets of 10 with 55 lbs suspended from my waist and am about ready to go up to 70.
It's too early to tell whether this remedy will get me there, but it should be close. Please let me know if there is anything else I should be doing.0 -
Was able to lift 225lbs for 3 unassisted yesterday. Best before was only 1 clean lift.0
