need to increase my bench

[kansascrazy]

i would like to get my bench up around 300, right now i'm around 220. i wiegh 190 and i'm 5'8" 38 yrs old and have been training roughly 1 year. itake creatine, b12 and 200 grams of protien daily. i workout 3 times a weak (push and pull with a super set or giant set every month) ANY ADVICE

[peacesheep07]

What does you chest day, or entire routine look like? Also what does your diet look like?

Also, only use super-sets when you hit a plateau. If you feel you've hit a plateau there are a few other methods you can use if your body is getting used to doing super-sets.

[Spartigus]

Read the article on increasing your bench, its very good . Also maybe do a strength program.

Also you posted in the wrong place

[BendTheBar]

First, start heavily focusing on your triceps strength. Start incorporating heavy closegrip benches.

Second, make every workout an opportunity to go unp in reps. Always train for more reps.

Third, strengthen your shoulders. Start pushing for heavy poundages on overhead presses and/or military presses.

Fourth, don't miss a workout. If you do, you don't want it bad enough.

Fifth, watch this video on setup...

http://www.youtube.com/watch?v=vUcjOIZc80c

Sixth, eat like you bench 300 pounds.

Seventh, work your sticking points. If you stick 2 inches up, start training 1,2,3 board press.

Eight. Try working in heavier weight, lower rep work from time to time.

Have a workout once a month where you do...

--90% of your 1RM for 15 single reps...30 seconds rest between reps.
--75% of your 1RM for 10 sets of 3 reps...rest 30 seconds between reps
--Heavy Closegrip benches...8 sets of 4 reps...30 seconds rest.

Eat like a king after this shocker, and rest.

Lastly, find a normal set/rep scheme and work it! Stay with it, and keep pushing for more reps on every workout. You'll get there. Be patient, persistent, and live for the weight.

When I start bench in college I couldn't move 95 for more then a few reps. 10 years later I hit 430 raw, natural. It can be done.

[livencali]

New to the forums, just checking it out.