Best bench routines

>>42883914
I just added weight to the bar every week and made sure I was getting enough protein. Got 225 within 2 months starting from barely being able to do 135x10. 315 came after about 6 months or so. It's about pushing yourself to your physical limit every time you go. This applies to any lift. Push yourself as hard as you can go. Having a good spotter who can help you force reps can help as well.

>>42885023
Damn, you did linear progression all the way to 315? I'm starting to peter out at like 225

>>42885268
This

>>42885268
Yes. Progressive tension overload is the way to go dude. You just have to go all out. I mean I definitely stalled when I got to that point, but I'm on year 5 now of lifting seriously and I've gotten that max to 370 at the most with clean form. Just start your lifts with heavy compounds and then as you move toward the middle/end of your routine start doing isolation movements. Get the best of both worlds. And I cannot stress this enough, but get your protein in. When bulking, .8-1.2 grams per pound of body weight should be sufficient. This amount should increase when cutting to preserve lean mass

>>42883914
Overload. I had a good friend that i trusted. We would load 340 lbs on to the bar. Then slowly lower it. Obviously we couldnt get it back up so the spotter would help. Get used to feeling that kind of weight and the fight it takes to stabilize on the way down. Then after awhile of that 315 becomes easy(er). I was at around 275 lbs bench when we began this nonsense. Also, once i did hit 315, i completly stopped carong about going up in weight

>>42885317
And I never really thought anything of it other than, "this is my goal, and I'm going to get to it if it kills me." I'd say I spend around 1.5 hours on average 5-6 days a week in the weight room. Bump that up to 2 if I include cardio

>>42885336
This is a good method. Hitting the eccentric portion of a movement is an excellent way to train to become stronger in that movement

>>42885023
Body pic?