How to up my bench fairly fast?

How to up my bench fairly fast?

Full body everyday so frequency wasn't a problem.

Might try the 13 week program

 

How to up my bench fairly fast?

lower reps with heavier weight.

 

How to up my bench fairly fast?

Don't do such high reps.

5-8 will get you up faster. If you are just looking for pure strength gains I would say do heavy triples.

 

How to up my bench fairly fast?

yea frequency isn't ever the problem its the intensity example on smolov jr for example end of week 3 means 85% of your 1rm +7.5kg so i your 1 rm is 100kg you will be lifting 92.5kgx3 for 10 sets and that my friend will rustle your CNS

 

How to up my bench fairly fast?

How often per week?

 

How to up my bench fairly fast?

2-3 times a week.

 

How to up my bench fairly fast?

How many sets?

 

How to up my bench fairly fast?

Stronger Triceps. Weighted Dips always helped me.

 

How to up my bench fairly fast?

With a 1rm of 220 you should not be doing smolov jr

 

How to up my bench fairly fast?

try and help OP increase his bench, get disregarded - haha since you are taking lenndoggs advice you may aswell get on SS or stronglifts

so basically do 5 reps 5 sets and go 3 times a week, or do 5 reps 3 sets 3 times a week. up the weight once you can complete 5 reps and 5 sets with out your form breaking down to chit