How can I better my benches?

[eidolon]

Hello,
We all do bench presses; flat, inclined, declined, narrow grip. For all those years I haven't been able to develop a chest which corresponds my efforts. They all helped me develop upper arm, 191/2 inches.
Is it because my benching tecnique has been wrong? Or was it because I didn't follow a proper programme?
For instance in the last cycle for 6 months I did 3 bench exercises with 8-10 sets and 6-8 reps; flat, inclined and declined. Before I did ascending and descending benches, super sets, changed the order of the routines etc. But I must say that I didnt keep any log of none of those workouts.
I don't know whether doing dumbell presses on a slightly narrower bench allowing shoulders to sink somewhat deeper touches pecs more.
Take care all.

[Doug]

Originally Posted by eidolon

Hello,
We all do bench presses; flat, inclined, declined, narrow grip. For all those years I haven't been able to develop a chest which corresponds my efforts. They all helped me develop upper arm, 191/2 inches.
Is it because my benching tecnique has been wrong? Or was it because I didn't follow a proper programme?
For instance in the last cycle for 6 months I did 3 bench exercises with 8-10 sets and 6-8 reps; flat, inclined and declined. Before I did ascending and descending benches, super sets, changed the order of the routines etc. But I must say that I didnt keep any log of none of those workouts.
I don't know whether doing dumbell presses on a slightly narrower bench allowing shoulders to sink somewhat deeper touches pecs more.
Take care all.

Post up exactly what your routine was, ??

Did you do the same routine for six months???

[eidolon]

Hi Doug, Thx.
I will reply, let me organise myself. :-)

[eidolon]

Actually I did it more than six months lastly, with 3 times 7-day short breaks
I did the following workout splits 2 times a week, Wednesday (mostly) being the off day.

Chest (main)
Smith mch. flat (15 deg.inclined) 8-10 sets 6-8 reps Asc. 110 kg max
Incline bench (45 deg.) 8-10 sets 6-8 reps Asc. 80kg max
Decline bench (35 deg.) 8-10 sets 6-8 sets Asc. 100kg max

Alternating
Wide Dips, pull down and narrow grip bench (for mid-chest) and cable flies instead of 3 sets of inclined and Smith press from time to time.
---------
Shoulders
Seated Neck Press 4 sets 8 reps 70kg max
Seated Front Press (wide grip) 4 sets 8 reps 100 kg max
Seated Front Press (narrow grip forward up pushing) 4 sets 8 reps 100kg max
Lateral raise 3 sets 8 reps 20kg max
Front raise 3 sets 8 reps 20kg max
Bent over raise 3 sets 8 reps 15kg max
--------
Legs
Leg press 8-10 sets 8 reps 200kg max
Leg extention 8-10 sets 8 reps 80kg max
Leg curl 5 sets 8 reps 50kg max

I don’t do squat because I have a problem between the left pelvis and pelvic backbone.

I usually take 60 seconds rest between sets, daily workout completes within 1 hour and a half more at the most if I chat.

best
eidolon

[Doug]

Originally Posted by eidolon

Actually I did it more than six months lastly, with 3 times 7-day short breaks
I did the following workout splits 2 times a week, Wednesday (mostly) being the off day.

Chest (main)
Smith mch. flat (15 deg.inclined) 8-10 sets 6-8 reps Asc. 110 kg max
Incline bench (45 deg.) 8-10 sets 6-8 reps Asc. 80kg max
Decline bench (35 deg.) 8-10 sets 6-8 sets Asc. 100kg max

Alternating
Wide Dips, pull down and narrow grip bench (for mid-chest) and cable flies instead of 3 sets of inclined and Smith press from time to time.
---------
Shoulders
Seated Neck Press 4 sets 8 reps 70kg max
Seated Front Press (wide grip) 4 sets 8 reps 100 kg max
Seated Front Press (narrow grip forward up pushing) 4 sets 8 reps 100kg max
Lateral raise 3 sets 8 reps 20kg max
Front raise 3 sets 8 reps 20kg max
Bent over raise 3 sets 8 reps 15kg max
--------
Legs
Leg press 8-10 sets 8 reps 200kg max
Leg extention 8-10 sets 8 reps 80kg max
Leg curl 5 sets 8 reps 50kg max

I don’t do squat because I have a problem between the left pelvis and pelvic backbone.

I usually take 60 seconds rest between sets, daily workout completes within 1 hour and a half more at the most if I chat.

best
eidolon

Firstly I noted the hour and a half.."more if I chat"..

For increasing your bench...NO CHATTING...lol

Do your normal warm up and stretches, (thorougly warm up chest, shoulders, triceps when doing your chest routine, and when doing shoulder routine, warm up shoulders, including internal rotators, and triceps before performing your normal warm ups on the 1st exercise per bodypart).....

Each bodypart once per week only.....keep strict form


Chest:
Flat Dumbell Press: 8, 6, 4, 2 reps
Incline Dumbell Press: 8, 6, 4, 2 reps
Flat Dumbell Flys: 10, 8, 6,
Pec dec, 10, 8, 6 reps

Shoulders:
Dumbell press: 10, 8, 6,
Dumbell side laterals: 10. 8, 6,
Dumbell rear delts: 10, 8, 6,
Dumbell Shrugs: 12, 8, 8, 6.

90 Seconds only between sets......!!!! 2 minutes only between exercises...

Dont you do back, biceps, tricep training..????

[eidolon]

Thank you
I guess I have got what you propose. You want me to lift heavier and less and in strict form. I can do that. I am for real, I was breathless all the time at the gym but I understand that I must be more stubborn and refuse guys who want to make some small talk with me.
If they ask me what’s going on, I will tell them that “I have overseas instructions from Doug ” Your routine is based on dumbells, I’d bette r use protective bands for the elbows.

I forgot to mention biceps, I did them after the leg workout once a week 5 sets of dumbell curls and 5 sets of barbell preacher curls both 8-10 reps, moderate weights because of sensitive elbow joints; this has been sort of year not good for me L No triceps at all since bench exercises result in already over emphasized upper arm when compared to chest.

As for back, only lateral pull downs whenever I feel like it. Do you know why? It is rather difficult to find large enough jackets to wear.

Thank you very much indeed. But, I must confess that this routine sounds like a bit light. I mean one body part once a week sounds weird, though I will perform it for sure.

[Doug]

Hi...Its not one bodypart per week, but train each bodypart once per week, remember that it can take 48hrs for a bodypart to recover from training, and the growth and strength only comes after the body recovers from your training...

[eidolon]

Oh yes, each body part once a week, my bad english, sorry... Otherwise it would be having picnic at the gym.
Thank you, must get ready for the gym.
Take care, Doug.

[eidolon]

Thanks Bigkat for reminding. I have learnt that after years of wasting time. :-) That's why it is wise to ask and read more.

[Doug]

Originally Posted by eidolon

Oh yes, each body part once a week, my bad english, sorry... Otherwise it would be having picnic at the gym.
Thank you, must get ready for the gym.
Take care, Doug.

Keep in touch and let us know how the improvement progresses..Good luck..