Increase MAX lifting capacity

[street]

Hello everybody, i want to increase my maximum weight lifting capacity in the bench press, how do i do it. Should i lift low reps high weigts or in the middle, i really dont know and i neeed some advice. thanks. Note that im weak from my pecs,im 15 and can only bench 70-75. i could 80 but i stoped lifting a while back suggestions for getting back at track would be appreciated. thanks again

[Lizard]

If you want to increase the maximum weight you can lift then it would make sense to do low reps at a high weight.

[terry]

Go check out the articles on bench press written at http://www.elitefitnesssystems.com

There are not a lot of guys on the planet that have a 700+ bench. Louis Simmons and Dave Tate have trained about 15 guys at their gym to do just that. I figure they've got to be doing something right.

[Lizard]

700?! kg or lb?

[Tom Yum]

700 pounds

[Disciple]

Start with circuit training for a couple of weeks to prime your muscles and nervous system. Then do some heavy lifting in the 4-8 rep range. Each at least 1 gram of protein per pound of body weight daily and increase your caloric intake by 300-500 calories per day (mostly complex carbs, not fat).

You may want to work with a trainer or if you have a friend or something who knows something about strength training and diet. It's tough for me to list all the little details in these forum posts.

You can also try www.fitrex.com I use this site and I think it's pretty good. It's run by the University of Arizona's strength coach.

[JaredExtreme]

Yes, to increase your strength use high amounts of weight in low reps.

Increasing your protein intake will help you dramatically, but having a gram of protein per pound of body weight might be a little overkill if you're not a full time bodybulder as you will need to drink a lot of water in order to stay hydrated.

[street]

hey everybody thanks i just dont know what is circuit training. Can anybody tell me please? oh yes i always do weights after doing cardio like shadow boxing 4 rounds then hitting the bag 4 rounds and finally lifting, i drink water after every set. i do my cardio first because i can't punch that fast after lifting weights, i have to wait about 30 minutes, atleast, then i can start the cardio but i think it is pretty good like this. Thanks

[Thai Bri]

I think everyone is getting carried away. The guy is only 15 and, as yet, his tendons and bones may well not be able to take high weight low reps.

Keep you're weights in sets of 10 reps for now. You will be getting stronger with much lower risk of long term damage. And don't forget to work the "oposing" muscles. For example a good opposite exercise for the Bench would be the bent row. This stops any strength imbalances from happening, another source of injury.

[Szczepankiewicz]

Mr. Nipplesworth is correct. At age 15 you are probably not physically ready to start throwing around large amounts of weight.

Your muscles will almost always be able to handle more than your tendons and ligaments.

Besides, what are your goals? To get a really big bench? What will that get you other than a really big bench?

More often than not the guys with the really big bench are only good at lifting weights. If that is your goal then go get it, but if that is not your primary goal you might want to look into simple body weight exercises.

Trust me man, at age 30 after lifting heavy for the last 16 years it takes a toll on your body. Train carefully.

Spanky

[street]

My goal is to gain a few pounds of muscle and not be to small or weak. Thanks for the replies

[Szczepankiewicz]

Weakness is not a condition of size or muscular strength. If you want to be strong, run until you cannot run anymore, then run some more.

Repeat as needed.

[Lizard]

My goal is to gain more muscular strength and more muscle mass it will help me to hit harder, help in any kind of physical activity that requires strength, it will look good and I enjoy doing it. Nowadays people don't use their muscles enough, it feels good to lift weights every so often.

[Tom Yum]

Hey street to what skepankewitcz says. Run a lot. You're the track kid, right? Are you a sprinter or distance runner?

At your age you can do body weight resistance excercises to improve your strength and definition.

Pull ups
1. Palms toward you, about 6" apart - will work your biceps and lats. Do 2 sets as many reps.
2. Palms away, shoulder width - lats, upper back. 2 sets as many reps.
3. Palms away, 6" wider than shoulder width, pull up to your upper back - allmost exclusively strengthens your major back muscles. 2 sets, as many reps.

Push ups
1. Normal - strengthens your chest, tris and frontal shoulder
2. Feet on a 2' bench - same as above, but hits the upper chest and uses more shoulder
3. Clap pushups - explode from the push up until your upper body is in the air and clap before your hands hit the ground again - improves your explosiveness.
4. Get into a head stand against the wall do push ups (or have someone hold your legs) - works your shoulders and tris.

Parallel bar dips - hits your lower chest, lats and tris.

Vertical squat jumps
long squat jumps
lateral jumping over a 2' bench (don't trip!)
Jump rope

[Biker]

I would suggest moderate weight and moderate reps. Somewhere around 60 to 70% of your maximum for 10 to 12 reps, for three sets. When the last rep of the last set feels easy, add five pounds to the bar next time. Don't forget to train the rest of your body. Back, shoulders, arms, legs and most important, abs. Strong abs will help with your lifting.