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how do i increase my bench press?



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  #11  
Old 12-29-2008, 08:58 PM
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Kane Kane is offline
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The answer is a very big no.
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  #12  
Old 12-30-2008, 07:03 AM
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pimpsticky pimpsticky is offline
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Smile Listen to these guys....

latemp.... the guys on this forum know what they're talking about... and unlike other forums I've found... if there's ever a post here, with bad information or bad advice, those posts are called out immediately.

I thought I knew a few things... then I found this forum and wow... everything I knew was wrong... which was hard for me to swallow since I had been "trained" by sources such as the Army, wrestling, martial arts, etc.

I started following the advice here, and I've seen more gains in a handfull of months, than I've seen over the course of several years.

anyway... that's my 2cents.

Good luck with your goals...
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  #13  
Old 12-30-2008, 07:09 AM
mad matt mad matt is offline
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x2^^^^ You and me pimps, everything i had learnt before was crap, when i came here i was shown the light..
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  #14  
Old 12-30-2008, 08:03 AM
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pimpsticky pimpsticky is offline
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Talking ...



By the way... thanks for the eye-candy avitar, madmatt
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  #15  
Old 12-30-2008, 01:03 PM
EricT EricT is offline
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I know Kane will be real at explaining this to you but basically all you need to do is get away from the mindset that the main movement you are looking to put load on also you're "hypertrophy" movement.

The fact is that it is much easier to gain mass than it is to consistently gain strength.

When you first start out everything has double duty. What makes you stronger makes you bigger and so on down the line. But if you continue to think that will keep working then it becomes like trying to get water from a stone becasue the adaptations become more and more specific the more advanced you get.

Even given adaptations for the beginner are more general, I do think that once you get to the 'beginner/intermediate" stage..whatever that is for you, it is still more efficient to start defining your goals a bit more.

Basically it's about hitting those big movements with strength training protocals and then using other related movements to accumulate volume througout the week.

BTW, I wasn't thinking you were rejecting all the advice. My post was meant to sort of help you clarify things. And you did clarify things so it worked
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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  #16  
Old 12-30-2008, 03:26 PM
latemp latemp is offline
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ok...well here are my goals...the way i train now, i usually hit a certain barrier strength and weight wise. i'm not that big, but when people see me, they think i'm a lot stronger than i actually am. i want to break that barrier and get my strength to a certain level. so what do i need to do? i know nothing about working out for strength. also, does doing a lot of running and what not effect strength gains? that may sound dumb, but i have always found it stunts my muscle growth, and i usually have to stick to doing sprints. here is my workout now:
day 1: chest/tri
day 2: back/bi
day 3: legs
day 4: shoulders/ abs
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  #17  
Old 12-30-2008, 07:18 PM
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Kane Kane is offline
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My advice was tailored to a more strength oriented system. You get what you train for, if you train for mass you get mass and if you train for strength you get strength. When you are in the middle ground you get the middle ground, sooner or later you have to take one fork in the road .

Running will affect your gains if you're not eating enough calories to account for the ones you are burning. If you maintain a calorie surplus it shouldn't hurt you. By the same token you shouldn't be running for 3 hours a day or anything.

There are journals on here that are tailored towards strength training. I'm not saying you should grab one and follow it, but you should notice a general trend. Low reps with heavy weights and high intensities, with higher rep work to compliment it. High rep work is always 'secondary' to the low rep work.

There are also quite a few articles and posts based on strength training. Madcow's Strength vs Hypertrophy training (I think that is the name, I can never remember tho) is very good.

I could write quite a few pages on strength training, but trust me it is much better for you to go and read it for yourself and develop your own knowledge base. There will always be someone to answer questions you come across, so its not like your being tossed in blindly to figure it all out.
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Last edited by Kane; 12-31-2008 at 10:03 AM.
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  #18  
Old 12-31-2008, 02:29 PM
LoveMuscles LoveMuscles is offline
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you suppose to keep on adding heavy weights as you move up with each set and lower the number of reps due to the weight being heavy. Like 12,8,6,4,2 for example, works for me. also take over one min of resting time between sets. i personally do bench press, incline bench press, chest machine of 3 really heavy sets of 4 to 2 reps and then move on with triceps exercises. Remember the more heavy weight you push out the stronger you will become.
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