I can say that I'm athletic and eat some-what well...
Right now, I bench 250 lbs. and squat around 395 lbs...
I eat everything, I don't eliminate carbs or fat to keep my current weight..
Can you give me any advice to increase my bench and squat weight-max?
2006-09-03 19:04:13 · 4 answers · asked by sly 4 in Health ➔ Diet & Fitness
250 not too bad. Before I became a recreational bodybuilder, i did powerlifting. . I would say definately keep your rep range low. i would say 3-6 reps of 3 sets of the exercises you are trying to get better at. Well if you eat everything eat more. Write down exactly what you eat during a day. Then find out how many calories your day contains. Then increase by 500 kcal per day. Try that for a few weeks and if not weight gain add another 500 and so on. You can also add a creatine supplement. It will boost anerobic performance.
P.S. I would not do one rep maxes ever unless its in a meet or just before a meet. Not only will it not make you stronger, but your connective tissue will hate you, and you will end up weaker than before because you had to get physical therapy done to repair your joints. Glucosamine and Chondroitin wth some MSM might be in order for a daily supplement also. Just for your safety.
2006-09-04 03:47:03 · answer #1 · answered by Casey 2 · 1⤊ 0⤋
I assume your typical workout would be to bench and squat for between 8-12 reps?
If so, take a 6-8 week break from your normal programme and start on a strength programme where you work each body part 3 times per week - a heavy, medium and a light day. All exercises are 5 sets of 5 reps each. At the end of your strength programme, you should be able to get back to your normal routine stronger.
But if you are talking about increaing your bench and squat 1 rep max - then just do it! Pysch yourself up, get a good spotter and go for it.
2006-09-03 22:06:26 · answer #2 · answered by Loki 2 · 1⤊ 0⤋
The best advice is working out and use lean proteine shakes. That will help you to build up muscle weight and will improve your performance when working out!
Good luck!
2006-09-03 19:09:58 · answer #3 · answered by CJ O 2 · 1⤊ 0⤋
a good nights sleep, plenty of powerade, repitition, and devotion. :P
Don't give into anything that will augment you, you will hate it later on when it subsides and you need more and more and more, which causes your pee pee to shrink more and more and more.
Do it all naturally, you'll be a trend setter.
2006-09-03 19:11:34 · answer #4 · answered by Anonymous · 1⤊ 0⤋