i am a kayak sprinter and i live in chile, my situation is this, our kayak sprint coach is starting training me and my partners with 1rep max and my rep max is very low for my age,weight and height, i have 17 year old, weight 160 pounds and my 1rep max in bench press is 138 please somebody help me with some workout or something else to lift more weight, please. i’m thinking about doing some grease to groove
monday: 1x1 100% 3x3 at 85%
tuesday: 3x2 90%
wednesday 3x1 95%
friday light work 4-5 sets of 1 at 80%
Hey buddy! I’d look up Mark Rippetoe’s “Starting Strength” routine or Jim Wendler’s 5/3/1 routine for a structured and efficient program for increasing your bench press, deadlift, and squat. These are all you’ll need to increase your strength, lean body mass, and overall size.
A 300 bench, 400 deadlift, and 400 squat are excellent goals before you move on to other programs that these.
Other than that, you will need to eat some insane amount of food…and I mean you stuff yourself every single day on nutrient dense food, particularly protein rich. You’ll want to eat close to 200 grams protein a day on this diet.
Many people drink a gallon of milk a day besides meals to gain weight. I went from 185 at 15% to 225 at 18% in 18 months doing these things. [/quote]
Yes, generally speaking you don’t need any advanced methods until you have been kicking ass with a 1.25Xbw bench, a 2Xbw squat, and a 2Xbw deadlift for some time now. But once you get them the conjugate method (without accommodating resistance, that is really only good for people who know their shit, and can consistently hit rep after rep with good form) is one of the best things you can ever do.
Food is also very, very important. Get some carbs (fruit for example) preworkout, and a lot of calories post workout. Make sure to always get a minimum of 1Xbw protein, and try to shoot for around 1.5Xbw. Fat in your diet is also very good.