Increasing Bench Press
May 09, 2008
Q: Matt, how do I increase my bench press? My typical routine is to warmup with 3 sets of 12, and then max out. This seems to be getting me nowhere, help!
-Jamel
Jamel, I am going to time you in a 40 yard dash. First, I want you to run a mile though, ok? What’s that? Doesn’t sound good to you? Your probably want to just run a lap around the track and then do some dynamic stretches do get loose, huh? Well, I don’t blame you, it would be crazy to run a mile before a timed 40. But that is my point.
Going back to your question, it is crazy to pre-fatigue yourself with endurance work before a maximal effort lift. You would be better off performing 4 warm-up sets of 5, 3, 3, and 3 before performing a max effort lift. DO NOT fatigue yourself in these sets. Start with 50% of your 1 rep max and make incremental jumps from there.
Every time you perform an activity in the weight room, you need be able to justify why you are doing it. In this instance, your warm-up sets are elevating your core temperature, increasing joint mobility, and preparing your Central Nervous System to take action. Doing 3 sets of 12 will warm you up…and it will tire you out for the sets that matter the most.
There is a time and a place for 3 sets of 12, but it is not in preparation for maximal strength work in the 1-5 rep range. I hope this answers your question.
-Matt
Lifting Routine
May 09, 2008
Q: Matt, great site! I am 15 years old I just started lifting 6 months ago. My typical routine is chest on Monday, back on Tuesday, legs on Wednesday, shoulders on Thursday and arms on Friday. I am a little frustrated because I don’t seem to be getting bigger. Do you have any suggestions?
-Mike
Hi Mike, thanks for the feedback. You are not making progress because you are not following an optimal training program for gaining strength. With younger guys like yourself, you would be better off following a full body program 3X/week, a push/pull split 4X/week, or an upper/lower split 4X/week. You need to hit each bodypart with less volume and more intensity each session. By training in this fashion, you can actually train each body part 2-3 times per week. This will be optimal for getting stronger by providing the overload you need.
There is a lot out there on this topic, but stick to the big movements, i.e. squats, deadlifts, bench presses, chinups, rows, pushups, etc. You may include auxiliary lifts like curls, calf raises, etc., but at your age you really need to hone in on getting stronger in the big lifts. I would recommend going to http://www.t-nation.com and reading up on all of the full body programs they have…there are literally hundreds to choose from!
Be sure to record all workouts and try and make small incremental jumps in weight from session to session. Lastly, make sure you are a eating a lot of good, clean food and getting at least 8 hours of sleep daily!
Hope this helps,
-Matt
