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Anonymous
Hey /fit/ I'm 5'6" and about 130 lbs, i can bench only like 140 and i'd like to get up to 150 in about a week or two, anyone have any good ideas on how to speed up this process?

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>> Anonymous
OP here, i do it for about 8-10 reps a set, just a note
>> Anonymous
when you do bench presses, lift your head up and keep it up. that lets you lift more weight because you have the extra help of neck muscles.
>> Anonymous
Start training 8 sets, 3 reps at a bigger weight, don't just lift the weight, lift it as hard and as fast as possible. Once the bar slows down a bit, terminate set, if your second rep is slow, you're not doing a third, you rack it, take some weight off.
>> Anonymous
I'm about the same as you op except I prob max at around 265. Hope you have a good training partner because looks like you need to overload. Your body might respond differently but I would try doing 95x10, 105x8, 115x6, 125x4, 135x2, 145x1 and the mirror image. Of course you'll be almost dead towards the end but that's what the spotter is for. Forget the head thing...just be comfortable and don't lift your back off the bench like a tard.
>> Anonymous
OP here, thanks for all the advice, /fit/ i'll put it to some use
>> Anonymous
>>61133
drop the reps and up the weight for a couple of weeks. so 3-5 reps, try to get the weight higher than 150lbs. then drop down to 150lbs and rep out to your hearts content.

>>61138
you have got to be fucking kidding me. i know of one powerlifter who raises his head for the eccentric part of the lift, but it goes down on reversal. the op is a fucking nobody, his head stays on the bench.

troll or not? i hope so because i don't want to believe anyone is actually that stupid.
>> Anonymous
>>61202
if he's a newb he shouldn't be doing heavy singles. hell, a lot of raw benchers will only do singles in competition. i think for his size and weight heavy triples is the limit.
>> Anonymous
About back arching by the way, go for it.

No one has ever actually known why we don't do it, it's a fucking idiot culture thing, like don't go deep on squats.

No one's proven it's bad for you, because it's not.

Just, don't go "SHIT YOU COULD FIT A TRUCK UNDER THERE" arched, because that's just faggoty. :p
>> Anonymous
>>61229
the guy was talking about taking his head off the bench, not arching.
>> rowerfag
>>61229
basicly arching is it's cheating the muscles a bench press is supposed to target by allowing other muscles to help (however, those other muscles often don't get worked, so i think arching is fine)

about deep squats:
+ works the entire ROM
+ max efficiency
+ more manly

- knee damage = suxx0rz
- harder to keep good form
- if they are weighted squats, there is a chance you won't be ableto get back up because at that end of the knee's ROM, the mechanical advantage of your extensors goes to shit