Bench Press

Galway K9

I want to gain muscle mass. At moment im doing pyramid training 4 sets of 12,10,8,6 however i heard less reps more weight.

Can someone recommend a exercise to accomplish this. My max at the moment is 75 kg at 1 rep.


Thanks

squod

I'm currently training four sets of six reps. Recommend changing over to something similar. I'm doing drop sets at the end of a session now and then to shake things up.

Peeling weights off the bar after set four, dropping 10 or 15 kgs at a time without a breather between drops.

Also, bench does require back work. Supine rows, T-bar rows etc will help over time.

shootermacg

Like he said, it's important to shake it up a bit.
More reps with a lighter weight 1 session, less reps with heavier weight the next.
Barbells and dumbbells, inclines, declines, straight, dips, pull overs, flys and push-ups. Keep the muscle guessing. I hear decline presses are a lot safer on the shoulders.
Don't have enough weights for dumbbell benching at the moment, still building the gym in the garage, I'll be heading up to Mick for more soon hopefully.

I'd say if I had a few hundred Euro to spare I'd buy the adjustable dumbbells. I'm getting the hate the spin lock ones at home, I've got 2 sets and 60kg of weight for them, but they're always coming loose, would not recommend them.

TimeToShine

Do Skullcrushers, Dips, Chinups, Dumb-bell presses, flies and preacher curls if you want mass that is in some way proportional.