T Nation

Helping a Friend Up His Bench


#1
He'll lift 3-4 days a week depedning. His squat is pretty high compared to bench. He can do 225+ for reps, but benches like 115 pounds for reps. Any ideas?

#2

Some people are lower body dominant, I'm one of them. All he can do is focus on the upper body more than lower. Try something like Monday, vert push+pull, Weds legs, Fri Horiz push+pull.

Make sure he's paying proper attention to his back. That can have an impact on his bench.


#3

I made good progress on this program: http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Following it took my 215 for 5 to 235 for 5. I just hit 240 for 3 tonight, with at least 2 more "in the hole."

If you do follow it, actually follow it; don't screw with the parameters. :slight_smile:


#4

Well IMO. Those numders unless he is 4 foot 95 lbs I say keep working on building a base. Get stronger everywhere. I mean those arent that out of line look at BIG legs, ass core those are used in squat. compared to lil twigs (arms) chest, shoulder, back that is what makes a bench basically.

Keep working hard keep it simple and just work HARD, eat, recover, use a good program and that bench and all else will go up

Phill


#5

I mean his bench has been at a sandstill for months while his squat went up really fast.

(I know his numbers are still small)


#6

Is he eating enough to gain mass, and strength??

Phill


#7

Oh and what is he doing as of now for a w/o

Phill


#8

My squat on dl are turbo charged in relation to my bench. I just look at my legs and they get stronger. I have fight for every fing pound on my bench. However, no progress in months means that he is doing something wrong. I agree with Phill. We need to know more about his workout to give any helpful advice.


#9

I question whether or not he is being honest with his squat numbers. I think the squat is one of those lifts that people tend to fudge their numbers on more. This is mostly because they do a 1/4 squat. Have him try one deep squat (ass to ankles) with 225 and I bet he won't make it back up. I've only ever seen one other guy at my gym go at least parallel for squats and I lift at Gold's in San Francisco.

A 115 pound bench is still pretty weak regardless. How big is this guy? I can't imagine he weighs more than 115 if that is what he is benching. I think he probably just needs to eat...and potentially work chest less. Sometimes less is more because recovery is when growth happens. Also, the bench works quite a few muscle groups, if one group is weak, it is going to affect the entire lift.