Increase bench press in a week or two

S

SKMMAN

0
Does anybody have a workout routine to increase your bench press by ten pounds in a week or so and is 10 pounds a good increase for a week?
 
Is this something people find hard to do?
 
if you have been training for a week no. Change of technique could do it. If you have any clue whatsover its gonna be hard. change of grip etc could help and a slight arch in your back ala powerlifters.
 
SKMMAN said:
Once I was able to increase my bench press by 10 pounds in 3 days. Does anybody think this is BS i'm saying
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Weight lifting is very mental, it is not surprising to see yourself bench or lift more very quickly because you get confidence and when you feel confident you lift better.
I can change my bench 10 pounds by my thinking
If i go to bench and thinking negative thoughts i can simply not bench as much as i can when i look at the bench in a more calm positive manner.
Also style can change it by 10 pounds, for instance most people can bench a lot more when doing a close grip bench, but when they do a bench like its meant to be done with a wide grip some have to take weight off.
and then factors like how much sleep you had the prior night and diet that day can affect your bench.
 
It's not style that's for sure because I'm still bench pressing with a medium grip.I'm also using low reps( 2 rep max 180, 3 days later 3 rep max 190).
 
I already tried to do that twice and was successful, but after doing this I could not increase my bench press higher and to top it off I lost 20 pounds on my bench press(must have been overtraining)
 
ok what are you actually looking to achieve. you say you want to add 10lbs on to your bench in a week but what is the long term goal, are you actually looking to make 10lb increases every week or just for a once off. If you are looking to make continual gains 10lbs a week is probably way to much. For a good strenght building programme try this
 
SKMMAN said:
Why do you always keep on advising people to buy books? It seems like the only advise you have.:D
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Im not gonna type the 200 pages here, so if you want an easy breakdown, then get the book. Or you can just keep asking questions, which will take much longer. The book is setup with information and routines, which are much better than any newbs Ive seen.
 
Im not gonna type the 200 pages here, so if you want an easy breakdown, then get the book. Or you can just keep asking questions, which will take much longer. The book is setup with information and routines, which are much better than any newbs Ive seen.
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What about on specific things like reps done for a certain goal like strength? Do you really need to get the book just to get that little piece of information?:D
 
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