Going for Max Bench...

B

Backmann

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Lately I've been going for my max bench first monday of every month...is this a good idea or does it matter how often I go for my max?
 
Sounds like a good idea, I wouldnt expect to see much of an increase though hopefully 10-15lbs! Depends on how long you been lifting too when I was new to the game I increased 10lbs every two weeks now im struggling to go up not on a good meal plan :mad: !
 
Backmann said:
Lately I've been going for my max bench first monday of every month...is this a good idea or does it matter how often I go for my max?
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hey if you can hit personal bests, milk that for all its worth.

too many ppl new to this think they need some exotic routine when they just need to push the basic lifts for all they're worth while eating enough calories. enjoy it while it lasts :)
 
well, last month I got 250 up, just abrely....and this month I could barely move tyhe damn thing...maybe it was the bad month or just a bad day...
 
Beckmann, you only do chest once a week? I dont know how sufficient that is I heard somewhere that it takes about less then a week for your body to start losing muscles?
 
5 days a week?!?! when do you have recovery time and what about the whole 48hr recovery time lol? If your not sore then it doesnt matter?
 
Sore has nothing to do with it. Soreness is merely a sign of your muscle adaptation to a stimulus. As far as recovery I recover from 7 am to 6 am the next day. Then fully recover each weekend. This is just a different training technique and a different way to hit a muscle group. I am not doing it for each group and am doing it just for 2 that I feel are lagging. It comes from the PERFECT 10 article by Chad Waterbury.
The basic concept is that soccer players have huge legs, mechanics have huge arms, swimmers have big shoulders and the reason is that they use them and work them in their trades everyday.
 
Ahhh, seems genious tenpercent im gonna look into that article ima X-swimmer.

Edit**ten percent does this only work for training your entire body or under developed parts of your body? My buddies and I have a competition to as who can lift the most coming june weight to power ratio and I want to be ready im close to 1:1 if not more and my bench is my strongest part of my lift. Can i apply this rule to that or should i apply it to the helpers that help me get my bench up like core muscles and arms?
 
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The concern with this type of training is of course overtraining. So you would not want to incorporate it into more than one or two muscle groups. Especially if they are large groups. I can tell you that yesterday I did a 5 x 5 on the incline with 185. 4 weeks ago 185 was close to my 1rm on that lift.
I chose to go this route because I have followed conventional training methods for 5 years now. And although it has done me well, the body does adapt. With that said, there is no replacement for overall power. If you feel that your stabalizers and surrounding groups are underdeveloped and holding you back on a lift you should consider working those harder. For this (bench press) you should look into the 12 weeks to super strength routine over at t-nation.
 
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