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fastest way to bench
well to start off you need to pass your plateau when you reached. What this means is when you cant increase your bench how to surpass it.
Firstly you need to warm up . pick up the bar alone and bench it 10 times then add 10 pounds to each side and bench 10 times
once your warmed up ( make sure your not tired) increase to about 50% maximum bench 6to 8 times
then increases to 80% maximun and bench 4 to 6 times ( may want to do 2 reps)
finally if you have a spotter increase to 105% of your maximum bench do till failure
ex% if you bench 100lbs increase to 105lbs
BUT MOST IMPORTANTLY get in protein either by meat or whey protein. Eat breakfast it is important and drink juice or eat fruits after a workout to replenish carbs . Sleep before 10 pm studys show the body repair during 10pm to 2 pm .
AND REMEMBER this may not work for you if it doesnt change it up a little try warming up then going maximun and drease from there. Benching is hard it took me quite a while to reach 350lbs bench (3 years) so dont give up and make sure you rest for at least 48 hours give or take 10hrs ( depends on intensity of workout)
p.s. supplement are okay steriods are not try and above those
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∙ 15y ago
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