I have never trained for strength before but after seeing guys who don’t look like they even lift put up way more weight than me I decided to get my strength up in various lifts. Not just bench specifically.
I train a 4 day split can I just add a strength specific set of bench to my chest day and expect to add strength even though I will be following it with a bunch of isolation/bodybuilding work.
My chest day would go as follows:
Bench Press 5x5 rest 3 minutes in between sets focusing on moving the weight as fast as I can.
Incline DB press 3x6-12 rest 1-2 minutes
Decline DB press 3x6-12 rest 1-2 minutes
Incline Fly + Macine Fly 3x8-15 rest 1-2 minutes
Incline Cable + Decline Cable Fly 3x8-15 rest 1-2 minutes
Same goes for barbell rows, military press, squats
My bench is currently at 180lb for 7 reps and I have not added gone up very little in the past 3 years.[/quote]
You are bench pressing 180 pounds for seven reps for three years and have a total of eight years of training according to another thread, and want to bench 40 pounds more and have an advanced five-day split routine, and are likely genetically ordinary and/or are missing something in the way of understanding all of this.
I am in no way trying to be rude. It just takes an ordinary guy to know one (that ordinary guy being me).
PLEASE, stop wasting your damn time, and start all over again with a minimalist program which allows for the quickest progression in all the big lifts and throw in some isolation exercises if you must. Even picking an off-the-shelf linear-progression routine (and I don’t mean powerlifting specific) will have you progressing every workout or week, such as Greyskull, Stronglifts, Starting Strength, Lyle McDonald’s Generic Bulking, Jason Blaha’s Novice, or Candito’s Novice program. All of these are basic and will not have you wasting your time instead of draining your resources with the routine above.
Isolation exercises, “pump”, “innervation”, pre-exhaust, are all great, but not when you are at a modest or light bodyweight and haven’t made progress in years while at a novice strength level.
And of course you can increase any lift with a bodybuilding-specific bro type of split program, but if you want to bench more, do a routine that is geared for benching more.
Again, I don’t know it all, but I strongly believe you are spinning your wheels and are in no position to be on a five-way advanced bro split with your current goals.
I read in your other post you want some program to sculpt inner, outer, mid chest, and are doing quite a bit of supersetting and the like. Here’s a good line from Scott Abel: “You can’t sculpt a pebble.” [/quote]
You nailed it on so many points here Brick. I think people stray from simple, linear progression models way too early in their lifting careers. I’ve always made my best progress on the big lifts by simply performing the big lifts a lot.
Example of how stupidly simple my programming is:
Yesterday was bench day. I worked up to a heavy (355) bench single. Then I dropped to 225 for 3 sets of 10. Then I did some rows. That’s it. Bench and rows. I can guarantee that session will serve me better than if I had benched for a few sets, then done incline db’s, then some flys, then some cable crossovers, etc.