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Anonymous
Hey guise, I am currently doing football with access to a Gym and I do basically everything in there all the time. I increased in Squat, Deadlift, but not much in Cleans and Bench. What sould at home or even in the Gym to drastically increase my bench press? Also I am trying to get somewhat of a six it doesnt matter to me sould I go for one or just try and bulk up instead?
>> Anonymous
Bulk up for football, I'm a lineman, only pretty boys need a fucking six.

For bench:

Heavy sets, lower reps
IE:
195x5
205x3
215x1 (or as many as you can)
Lighter sets, more reps
IE:
155x10
165x8
175x6
So on and so forth.

Also, if your gym has it, do chain-bench. You attach chains to the end of the bar so at the highest point of the lift (the lock-out) it's the heaviest, and when you touch your chest, it's the lightest. Makes you more explosive and powerful.

Powerclean is all repetition, the more you do it, the better you get at it. It's mostly technique.

Bench and clean take the longest to get up, be patient.
>> Anonymous
I do not the chain-bench, but I just started getting back into bench pres I do roughly around 115x5 and I can probally max 135x1 what would you suggest for me to do? Alot of low reps or alot of high reps low weight?
>> Anonymous
Derp
>> Anonymous
if you want a six-pack, it is all about the low bf%...so it's kind of counter of what you're trying to do.
>> Anonymous
then nvm :O
>> Anonymous
>>151388
Bench the weights you know you can do until you can't do it anymore. Literally. Momentary muscle exhaustion, that means you're gaining more muscle then you would be.

I suggest to cycle the set:rep ratio every week or so. Creatine helps, but I've never used supplements.

What grade are you in?