Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 07-03-2012, 11:24 AM   #1
WilldBill88
King of The Cowboys
Max Brawn
Points: 5,489, Level: 47 Points: 5,489, Level: 47 Points: 5,489, Level: 47
Activity: 12% Activity: 12% Activity: 12%
 
WilldBill88's Avatar
 

Join Date: Jun 2012
Location: United States, Oregon
Posts: 1,358
Training Exp: 2 Years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 52136
WilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beast
Default Power Training for the Chest?

Hey guys, I was going through a book I purchased a while back by Arnold Schwarzenegger; The New Encyclopeda of Modern Bodybuilding and noticed a small section he talks about powerlifting with the bench and was wondering if you guys think this would work.

Quote:
Power Training

"To develop maximum power, mass, and strength in the chest, I recommend a program in which you:"

1. Begin with Bench Presses. Do 20 reps the first set, then 10 reps. At this point, raise the weight so you go immediately down to 5 reps, 3 reps and 1 rep.

2. Continue doing as many sets as you can (at least 5) with a weigh that only allows you 1 or 2 repetitions.

3. Perform the last set with a lighter weight that allows you to go back up to high repetitions.

4. Go on to Incline Presses and do them the same way. Afterward, follow the same program with Dumbbell Flys.
A little about me; I only been in the gym a little over a month now. I'm doing a starting strength program but, I want to improve my bench (been stuck at the same weight). Was curious if this was something that could help me or if that program would be too much for me at my level.
WilldBill88 is offline   Reply With Quote
Sponsored Links
Old 07-03-2012, 11:36 AM   #2
Traphouse86
Senior Member
Max Brawn
Points: 6,569, Level: 53 Points: 6,569, Level: 53 Points: 6,569, Level: 53
Activity: 0% Activity: 0% Activity: 0%
 
Traphouse86's Avatar
 
Yeti Sports 3 - Seal Bounce Champion!
Join Date: Jan 2011
Location: Hartsville, SC
Posts: 1,361
Training Exp: 6 Years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Muscle Milk & Xtend
Reputation: 15557
Traphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributor
Default

I would not look to change things up so soon, keep doing what your doing . Would like more info though age/weight etc...
__________________
Traphouse all day no lunch breaks.


"I donít believe that anyone knows what his or her full potential is, I donít believe in genetics as a ceiling for performance, and I donít believe in plateaus." JMB



Proudly Sponsored by http://muscleandbrawn.com/
Traphouse86 is offline   Reply With Quote
Old 07-03-2012, 11:46 AM   #3
Shadow
damaged goods
Max Brawn
Points: 1,005, Level: 17 Points: 1,005, Level: 17 Points: 1,005, Level: 17
Activity: 1% Activity: 1% Activity: 1%
 
Shadow's Avatar
 
Tournaments Won: 2

Join Date: Jun 2012
Posts: 1,083
Training Exp: A long time, off and on.
Training Type: SFW!
Fav Exercise: Bench Press
Reputation: 12074
Shadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributor
Default

If you've only been working out for a month, then I know you haven't maxed out your gains with SS. If anything, you noob gains should be through the roof right now.

Why are you looking to switch something up already? Goals and personal information is needed, as traphouse said.
__________________
The Greatest Respect You Can Earn is Self Respect.
Shadow is offline   Reply With Quote
Old 07-03-2012, 12:14 PM   #4
WilldBill88
King of The Cowboys
Max Brawn
Points: 5,489, Level: 47 Points: 5,489, Level: 47 Points: 5,489, Level: 47
Activity: 12% Activity: 12% Activity: 12%
 
WilldBill88's Avatar
 

Join Date: Jun 2012
Location: United States, Oregon
Posts: 1,358
Training Exp: 2 Years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 52136
WilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beast
Default

Im 23, 6'0, maybe 6'1 and last time I checked I was around 165lbs. I dont own a scale so I could be more or less now. I been following Reg Parks 5x5 program. I'm not necessarily looking to change up my program, but looking for a way to increase my Bench numbers. In the last month I was able to increase my Squat by 45lbs and Deadlift by 85lbs. But, my bench is stay pretty much the same..

So far these are my #'s - Max lifts not included.

Squat - 165lbs
Bench - 110-115lbs
Deadlift - 205lbs
Shoulder Press - 80lbs

My goals are to get bigger & stronger, I just want to get huge, over 200+ pounds of mass as well as strength. I know it takes time and maybe years for me. I just feel eager and motivated at the moment to push myself to grow. Maybe I should just keep it simple..

Last edited by WilldBill88; 07-03-2012 at 12:24 PM.
WilldBill88 is offline   Reply With Quote
Old 07-03-2012, 12:20 PM   #5
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!
Default

Quote:
Originally Posted by Shadow View Post
If you've only been working out for a month, then I know you haven't maxed out your gains with SS. If anything, you noob gains should be through the roof right now.

Why are you looking to switch something up already? Goals and personal information is needed, as traphouse said.
Hiiii Shadow!
Fazc is offline   Reply With Quote
Old 07-03-2012, 01:27 PM   #6
Off Road
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 
Tournaments Won: 9

Join Date: Jul 2011
Posts: 7,607
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!
Default

If your bench has already stalled, it probably means you started too heavy. A common mistake among new lifters and primarily with the bench press.
Off Road is offline   Reply With Quote
Old 07-03-2012, 04:29 PM   #7
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!
Default

You're only 5 weeks in the gym mate, just concentrate on getting the form right. Add 5lbs to the bar here and there, and it'll come.

Eat a little more too, if you want to gain 35-45lbs then you're gonna need to get started I reckon! I'd recommend to shoot for about half a pound of weight gain a week, support that with hard work in the gym, add weight to the bar whereever you can and you'll start to gain good mass.
Fazc is offline   Reply With Quote
Old 07-04-2012, 03:31 PM   #8
WilldBill88
King of The Cowboys
Max Brawn
Points: 5,489, Level: 47 Points: 5,489, Level: 47 Points: 5,489, Level: 47
Activity: 12% Activity: 12% Activity: 12%
 
WilldBill88's Avatar
 

Join Date: Jun 2012
Location: United States, Oregon
Posts: 1,358
Training Exp: 2 Years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 52136
WilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beast
Default

@Off Road, I probably did start a lil heavier then I should of, I guess I felt a lil embarrassed struggling with around 100lbs on the bench in a public gym.

@Fazc, thanks for the feedback, I'll keep it simple by focusing on form and gradually add 5-10 pounds.
WilldBill88 is offline   Reply With Quote
Old 07-05-2012, 06:23 AM   #9
Shadow
damaged goods
Max Brawn
Points: 1,005, Level: 17 Points: 1,005, Level: 17 Points: 1,005, Level: 17
Activity: 1% Activity: 1% Activity: 1%
 
Shadow's Avatar
 
Tournaments Won: 2

Join Date: Jun 2012
Posts: 1,083
Training Exp: A long time, off and on.
Training Type: SFW!
Fav Exercise: Bench Press
Reputation: 12074
Shadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributor
Default

Quote:
Originally Posted by Fazc View Post
Hiiii Shadow!
What's up Faz.
__________________
The Greatest Respect You Can Earn is Self Respect.
Shadow is offline   Reply With Quote
Old 07-05-2012, 06:52 AM   #10
Shadow
damaged goods
Max Brawn
Points: 1,005, Level: 17 Points: 1,005, Level: 17 Points: 1,005, Level: 17
Activity: 1% Activity: 1% Activity: 1%
 
Shadow's Avatar
 
Tournaments Won: 2

Join Date: Jun 2012
Posts: 1,083
Training Exp: A long time, off and on.
Training Type: SFW!
Fav Exercise: Bench Press
Reputation: 12074
Shadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributorShadow is a dedicated contributor
Default

Quote:
Originally Posted by WilldBill'88 View Post
Im 23, 6'0, maybe 6'1 and last time I checked I was around 165lbs. I dont own a scale so I could be more or less now. I been following Reg Parks 5x5 program. I'm not necessarily looking to change up my program, but looking for a way to increase my Bench numbers. In the last month I was able to increase my Squat by 45lbs and Deadlift by 85lbs. But, my bench is stay pretty much the same..
When you first start working out, its typical to see radical gains on squat and deadlift. Most of these gains aren't really gains, rather just learning the pattern of the movement.

And its typical to have more difficulty adding weight to "smaller" lifts like Bench and Over-Head Press. Less muscles involved, the harder it is to increase the weight.

Quote:
So far these are my #'s - Max lifts not included.

Squat - 165lbs
Bench - 110-115lbs
Deadlift - 205lbs
Shoulder Press - 80lbs
There is PLENTY of room for improvement. Any basic compound program can take you leaps beyond these numbers. You just gotta keep at it. In comparison to your other lifts, you bench actually isn't bad. You shouldn't be capable of benching more than you can squat or deadlift.

Give it time, and they'll all go up. Just keep eating.

Quote:
My goals are to get bigger & stronger, I just want to get huge, over 200+ pounds of mass as well as strength. I know it takes time and maybe years for me. I just feel eager and motivated at the moment to push myself to grow. Maybe I should just keep it simple..
Mass comes with strength, and strength comes with mass - meaning, keep adding weight to the bar and size will come. If you want to get big, you need to eat big and lift big. That's the bottom line.

This stuff isn't rocket science, and it doesn't need to be complicated to work. What you get out of lifting is what you put in; effort = results.
__________________
The Greatest Respect You Can Earn is Self Respect.
Shadow is offline   Reply With Quote
Reply

Bookmarks

Tags
chest, power, training


Similar Threads
Thread Thread Starter Forum Replies Last Post
Power Training Simplified BendtheBar Articles 1 07-22-2012 07:00 AM
Rack Training for Power and Bulk BendtheBar Articles 6 07-18-2011 04:04 PM
Power/Mass Training BendtheBar Articles 3 05-20-2011 07:15 AM
chest/shoulders/back training CoopDawg Muscle Building and Bodybuilding 15 11-13-2010 10:20 AM
Power Factor Training jwood Powerlifting & Strength Training 9 04-07-2010 02:38 PM

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 11:19 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.