How do I increase max bench without roids!?

Question

Sorry, I posted the wrong questions the other day, I said with roids, obviously I do not want to do that. I am currently working at a goal of 225 on the bench press. I am currently at 205 max. I have until the second week in Jan.07 to accomplish this goal. I am not big on any type of supplements other than multi-vitamins. I will be testing for the Police Department in Jan. obviously steroids are out of the picture.

I am not worried about weight gain, as I have already adjusted what I am trying to accomplish with about what I will gain in weight. I know it is risky, I do not have much time. I have also been working out 6 days a week religously for almost a year now.

Answer 1

105lbsx10reps set1 / 135x8/160x6/170-175x4/185-190x2.week1 Train chest (freeweights,flatbench)only 2x per week maximum.Recommend Monday Thursday.Week 2 / 110x10reps 140x8/165x6/175-180x4/190-195x2.Week3 /115x10/145x8/165-170x6/180-185x4/195-200x2.Week4 /120x10/150x8/170-175x6/185-190x4/200-210x2.Rest 5-7 days before attempting your 225 press.On that day follow this routine 120x6/150x3/170x2/185x1/225x1.I took 1st place in the ADFPA teen nationals in 1994 following this routine .I PROMISE IT WORKS. I am drug free .I weigh 181 & can bench 405 to this day.Repost if you have any questions.Your goal is very attainable.PS where it says ... thats x2 .For some reason it didnt print right.Also where it says 5-7 days ,I said rest 5-7 days before attempting your 225 press.

Answer 2

The simplest approach you get more potent at a designated muscle is by way of relocating that muscle. Each muscle enables for particular motion. The role of the pectoralis primary is the entrance pushing movement. So to expand your bench max you might must be doing that motion. There are plenty of sporting activities you'll be able to do with that motion. Just observe that for those who difference the perspective, you possibly concentrating on different constituents of the chest and could even determine different muscular tissues. For illustration, for those who do consistent pushups, it is ordinarily figuring out your chest, a few shoulder and triceps. If you difference the perspective reminiscent of bringing your head to the ground as a substitute of your chest, then you can be operating the higher chess with plenty extra emphasis at the shoulders. If you convey your belly down as a substitute of your head or chest, then shoulder paintings is minimized and biceps begin coming to play. You can do weighted pushups to expand the resistence.

Answer 3

Setting goals is the key to weightlifting achievement. However, you should always go slow and steady. The kind of jump in max weight you described in such a short period of time is unwise, risky, and possibly devastating to your continued efforts.