Is this a good way to get to two plates (225)?

[OrdinaryGentleman]

I have been out of the gym for awhile due to surgery, what do you think of this workout for getting to two plates?

Month 1

Bench Press 135/15 145/10 155/ 8 165/ 6
Incline Dumbell Press 60/10 60/10 65/8
Decline Barbell Press 135/10 145/8 165/4
Flys 25/10 25/10 25/10
One set of push ups to failure, move to knee push ups once you fail at regular

Month 2

Incline D Bells 65/10 65/10 70/8
Flat D Bells 60/12 65/10 70/8
Machine Decline Press 3 sets to moderate fatigue in the 10-15 range (weight is not listed because different machines will be different to use)
Cable Crossovers 3 sets of 15
Machine Flat Press: 1 drop set (medium range weight) to failure

Month 3

Flat Barbell 145/15 145/15 145/15 95/to failure
Incline Barbell 95/15-20 3 sets
Decline Press 135 3 sets of 10
Flys 25/10 25/10 25/10
Cable Crossovers: 3 sets of 10 with medium weight superset with pushups till failure

Month 4

Incline D bells 65/10 65/10 70/8 75/6
Flat Barbell 165/8 175/6 185/4
Decline Press 145/12 155/10 165/6
Flys 30 for 3 sets of 10

Month 5

Flat Barbell 165/12 175/8-10 185/6-8
Incline Barbell 135/10 135/10 135/10
Decline Press 155/12 165/10 175/4-6
Pec Dec Flys: 3 sets of 10 with moderate weight

Month 6

Flat Bench 185/10 195/6-8 205/4-6
Incline Smith Machine 165/10 175/8-10 185/4-6
Decline Barbell 155/15 185/4-6 185/4-6
Push Ups Wide grip super set with easy machine presses for 20

Here is the full page:
https://fitnessfromgroundzero.blogspot.com/2011/10/how-to-bench-press-225lbs.html

Yeah looks solid

Negatory chief

[Phoenix98]

Yeah it looks solid, make sure to eat plenty to, take protein if you can afford it, one scoop for me gets me 33 grams of it which is a quarter of my daily requirement.

In reality though the most effective and efficient way of increasing size and strength is to strength train meaning 3 sets of 6 reps weight heavy enough that you reach failure on the sixth rep of every set but light enough that you can always do at least 4 reps. That's what I do and I increase how much weight I can bench every week by a good amount.

What I do is

Bench Press 3 sets of 6 reps
Incline Bench Press ( bench at a 30 degree angle ) 3 sets of 6 reps
Incline Dumbbell Bench Press ( bench at a 30 degree angle ) 3 sets of 6 reps
Dips Chest Variations Weighted ( grabbing a dumbbell with your feet ) 3 slow sets of 6-10 reps

Then some push ups if I feel I have more juice to burn.

This will not only give you a balanced and effective workout for your entire chest but it will give you a great raised upper chest, a good lower chest and a good clavicle in between your pecs.

The most important thing of all is proper form, it doesn't matter how much weight you can slug around if your form is improper your muscles won't grow right and you increase the risk of injuring yourself quite a bit. Proper form with less weight will yield more results then slugging around massive amounts of weight with sloppy form.

[dem134]

Sorry but that routine looks like crap. are you trying to push two plates for one rep or do reps with it? Your bench press is your chest, shoulders, and triceps. So if you want to bench a lot of weight your going to have to hit those three. That routine didn't have any tricep work aside from looking like a big waste of time. Do a 5x5 routine 2days out of the week and the third day do a 10x3 for flat bench. Then do some shoulder work like a military press with the same scheme 5x5 for 2 days and a 10x3 on your third day. Do dips or close grip bench press for your triceps. If you can do both

I read that your doing intermittent carb cycling? If you aren't eating in a surplus your never going to get there. You need to eat more food and it's not just protein shakes. You need to eat real food and proper ratio of fats, carbs, and proteins. If your not eating enough of one it will slow down your gains. You also need to get enough sleep. Sleeping and eating enough is just as import as going to the gym.

If you need more help try this benching www.canditotraininghq.com/free-strength-programs/

[ConsultantIsBack]

Yup, bust your ass in the gym and eat lots of quality food. It's all work and commitment, no secret.

[OrdinaryGentleman]

I have been failing because I get about 1500 kals of food daily, though today i got about 2200. I think i am lacking in the food department now everything else is there tho just the food.

[ConsultantIsBack]

Eat like a horse man, so many kids just don't eat enough. Just limit the crap. eat wholesome foods.

[OrdinaryGentleman]

frequently? Been eating rice, chicken, turkey, talapia, broccoli, asperigus and spinach all low sodium to limit water holding.. but i haven't frequently been eating because it doesn't fit my schedule. Been doing the intermittent fasting diet, not great to gain anything with it tho

[OrdinaryGentleman]

Oh and allllot of eggwhites and salsa, as well as sunny side up eggs

[OrdinaryGentleman]

Does lower reps mean more strength gains or mass gains?

[ConsultantIsBack]

thanks mho!

[OrdinaryGentleman]

So mass or strength for lower reps?

[ConsultantIsBack]

I like the 6-8 rep range with shitloads of sets for mass gains,
For a great answer in my opinion to your question read:
muscle-insider.com/.../low-reps-or-high-reps-mass

[vishna]

Devour plate one and assemble a new, even bigger plate from the buffet.
-my technique works every time

[OrdinaryGentleman]

Very nice, :P
I try to two plate it at the buffet, there is an art to the madness because i can carry less picked over food away in one fell swoop... as long as the staff doesn't notice me muahahaha

[vishna]

Get as many plates as your gut can safely contain. I

[vishna]

I'm a 3 plater, then desert. <3

[OrdinaryGentleman]

Daaaaaaaannnnnng:P noice
I can usually do about 5 plates then desert:)

[vishna]

I ate over 10 slices of pizza at CiCi's, plus brownies, plus pasta and soda

[OrdinaryGentleman]

You see this is why i can hang around feminists... if they present a challenge of eating, they are toast muahahahaha

[vishna]

I loved eating before I knew what feminism was, and I've been low key competitive for just as long. >: 3

[OrdinaryGentleman]

I challenge you "darlin" to a pizza off match!

[vishna]

Let's do this!

[apple24]

Whoa! Can you make me one! haha I don't have a plan like that!

[OrdinaryGentleman]

Lol if you scroll to the end you will see the site i got it from:)

[apple24]

Aw what if I don't have a gym! How am i supose to get those gains!

[imnotcrearive]

I mean it might work... But I'd stick with bench all the way. Like don't do flat dumbbells. It's ok to have the same exercises for 6 months. Also I noticed you have a lot of reps at the end your last set. This isn't very effective. If you wanna stick with the 5 by 5 I'd do something like this.

Bench: 155/5, 160/5, 165/5 (assuming 165 is your current max for 5 reps), 135/6-8 pause set (you hold it at the bottom for a second. This will greatly increase your strength), last set 135/8

Then add some incline dumbbell flies, incline dumbbell press and cable flies to finish. For the flies you can do 3 sets of 8/12/16 reps with a weight that's you're comfortable with.

All that being said you're bound to go up about 5 lbs per side every month and a half on your bench. So if 165 is your max now in 3 months I'd assume you'll be 185 and in 6 205. If you're a beast you can probably increase it at 5 lbs per side per month in which case you'll reach 225 but be careful not to wear our your nervous system. Good luck.

[tony72722]

Negatory. I mean that's a good way to build mass. If you are going for purely strength then I'd suggest 3 rep sets. You're going to get too much of a pump from all that. Too much blood in your muscles is actually a bad thing when you are training for strength (At least thats what this pro powerlifter told me).

What I did was I would hit the bench and do 10 sets of 3. Building my way up in weight. Always worked for me. I was at one point repping 315 three times. Definitely not today but that 10 sets of 3 has always worked for me but it's just my body and everyones body responds differently. AFTER I did those sets. I would go and do cable flyes and incline flyers just to milk out a pump because I still am a bodybuilder.. knoimsaying?

[ConsultantIsBack]

In b4 @polocrew wants to milk out your pump lmao

[OrdinaryGentleman]

knowhatusayinmang
appriciate it... so less reps to build strength more to build mass?

[tony72722]

Yep. Well at least that's what has worked for me in the past.

[chrisbigman]

I would consult a coach or a gym trainer. You certainly want to take it easy at first after surgery. Make sure you take your time. Don't rush it. You're only 20. You have plenty of time to get to two plates.

[OrdinaryGentleman]

Thanks dude i appreciate it

[chrisbigman]

No problem. I haven't lifted in quite a while. Even I would take it easy once I start lifting again, and I didn't even have surgery.

[chrisbigman]

Since I didn't have surgery, I could progress slightly faster than you. But don't stress about it. Before you know it, you can progress well/faster, too.

[OrdinaryGentleman]

Ahhh i have the curse of long limbs:P but thanks dude, my biggest problem is getting the right nutrition. The workouts are there but the nutrition sucks

[chrisbigman]

Then fix the nutrition. Kick the junk/fast food to the curb.

[OrdinaryGentleman]

Oh nah man its not junk or fast food Been eating rice, chicken, turkey, talapia, broccoli, asperigus and spinach all low sodium to limit water holding. Just not enough calories

[chrisbigman]

Then fix the nutrition. Talk to a health professional or look online. Find healthy foods with the appropriate nutrition that you need, including calories.

[Stefan1738]

Looks good, considering your surgery. Normally for strength building, 3x3 or 5x5 would be better. I'm finally breaking 3 plates again by alternating the 2 sets/reps scheme.