Texan69
Elite
- Joined
- Nov 20, 2017
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I’m just gonna start and and say this may sound like a really dumb question but I’m gonna post it because I need some help.
My newest goal is to increase my 5 rep max on bench press to 325 I am currently able to hit 3 sets of 5 on flat bb bench with 290-300, not hitting failure.
My first rep when I go heavy I always find I am lowering the barbell way to slow Like 3+ seconds and when I try to lower it faster it messes me up, I feel like that is wasting energy on my set by lowering it to slow but when I try to lower it quicker it messes Me up anybody got any ideas why or any advice to help me out?
While i know increasing the negative portion of the rep can help with strength and even hypetrophy by adding time under tension but for the next few weeks on bench I am focusing on just regular tempo sets on bench but I am just having trouble with lowering that first rep way too slow
Also if anybody has any tips for my chest training to help me with strength I Would appreciate it.
I’ve started to add in more rear delt work on shoulder days as well as focusing on heavy rows on back day to assist in my pressing.
I am not a powerlifter but I love getting stronger
i am only doing flat presses for the next few weeks
heavy flat bb bench 3-5 sets 3-6 reps longer rest periods
db bench 6-10 reps with food time under tension and 60 seconds rest periods
8-12 chest fly short rest periods
and then go into my tricep work
i hit my delts hard a few days later and throw in more tricep work as I’m also trying to increwse my tricep mass
My newest goal is to increase my 5 rep max on bench press to 325 I am currently able to hit 3 sets of 5 on flat bb bench with 290-300, not hitting failure.
My first rep when I go heavy I always find I am lowering the barbell way to slow Like 3+ seconds and when I try to lower it faster it messes me up, I feel like that is wasting energy on my set by lowering it to slow but when I try to lower it quicker it messes Me up anybody got any ideas why or any advice to help me out?
While i know increasing the negative portion of the rep can help with strength and even hypetrophy by adding time under tension but for the next few weeks on bench I am focusing on just regular tempo sets on bench but I am just having trouble with lowering that first rep way too slow
Also if anybody has any tips for my chest training to help me with strength I Would appreciate it.
I’ve started to add in more rear delt work on shoulder days as well as focusing on heavy rows on back day to assist in my pressing.
I am not a powerlifter but I love getting stronger
i am only doing flat presses for the next few weeks
heavy flat bb bench 3-5 sets 3-6 reps longer rest periods
db bench 6-10 reps with food time under tension and 60 seconds rest periods
8-12 chest fly short rest periods
and then go into my tricep work
i hit my delts hard a few days later and throw in more tricep work as I’m also trying to increwse my tricep mass