I have a physical test in early May and I absolutely have to increase my bench. The trouble is that I have plateaud pretty hard at 185lbs. Best and fastest way to increase it to 205lbs x 8?
>>36798088
Gain weight and Bench more.
the fuck is that nigga doing
>>36798135
One way trip to SnapCity
>>36798135
Trying to give himself shoulder inpingement
>>36798088
>early May
Less Than a month to go
You've got to roid man
SS + GOMAD
>>36798280
This
>>36798088
Start benching like a powerlifter, leg drive, biggest arch you can. Brandon Lilly has a good video on how to setup. Other than that, run TM for bench.
>>36798088
Bench 3x per week. Increase weight each time. 3 sets of 4-5 with minimal rest (60sec) in between sets. After bench, cool off completely (5-10 minutes) then do some shoulder isolation work for rotator cuffs. Very light weight exercises(5-10lb) for 3 sets of 10.
Also squats and/or sprints 3-5 days per week to boost test.
Also, calorie count. Never eat less than 5k in a day.
There's still plenty of time. Just depends how much you want it.
Juice it up, cunt
>>36798135
What's he doing wrong?
>>36798404
>with minimal rest (60sec) in between sets
aka how to stay dyel forever
>>36798088
http://www.smolovjr.com/smolov-jr-calculator/
This will help your squat and bench. I made so many gains.
>>36798494
>185lbs
>trying to get fast gains
also
>185LBS
>>36798536
Are you actually retarded? It's relative to the person doing it. Hell i'm willing to bet 185lbs is more than you bench with how retarded your advice is.
Do something other than bench press. OHP, dips, and tricep isolations seem to help me the most.
I used to shit on dips as a shite exercise, but it moved me through my plateau really well when I gave them a chance. It depends partially on your build though. I have long arms so my bench tends to be more tricep dominant.
Honestly I don't understand the love of this lift though. It is basically a parlor trick unless you use perfect form the entire time, and it is extremely dangerous without a spotter if you plan on actually pushing yourself.
TLDR: join the OHP and chest isolation master race.
>>36798088
Bench more volume and do it more often.
Improve your technique
Do more back work - if you're not doing at least as much rowing and chinning as you are benching, you're shortchanging yourself.
Eat more (assuming that gaining weight is a viable option, do that. If not just eat enough to maintain, which'll go up if you're doing more exercise),
This is one time where its acceptable to cut back on the other major compounds.
