What is the fastest/most effective way to increase the amount I can bench press/leg press?

Question

I’m looking to increase my maximum Bench Press weight as well as my maximum Leg press.
This is to get into the State Highway Patrol.
I’ll need to put up one rep of each.

Will I want to do a few reps of a lot of weight or a lot of reps of a lower weight? (I’m assuming I’ll want few reps of more weight)
Should I stick to doing as many reps as I can of just the bench press and leg press?
Or are there other exercises that I should mix in that would help out in those two ‘events’?

I guess I said it best in my first question: “what is the fastest/most effective way to increase the amount I can lift in each?”

Also, I’ll need to do as many pushups and sit-ups in a minute as i can possibly do.
Any tips on either of these besides just working my tail off?
Will I want to stick to minute long sessions of pushups and sit-ups, or will I want to focus on getting as many in per day as I can using smaller sets?

Hopefully everybody else understands what I’m trying to say. And thanks a lot for any input at all.

Answer 1

Try NO Xlode. You will be able to lift more while you work out. Its at GNC or wherever you have a health store. Do pyramids. 10,8,6 reps and keep increasing the weight. Do pushups on your bench days and do them last until you can't go anymore. Then on an off day when you feel good, like once or twice a week, do pushups for a minute and see how many and try to increase everytime. GOOD LUCK.

-DAVE

Answer 2

You say you want to increase max weight on one rep ... then two sentances later say you want to do as many reps (on the pushups and situps) as possible.

Now these goals are sort of the same (get stronger!) but slightly different. Generally speaking, fewer reps higher weight targets max lift, more reps at a lower weight targets endurance.

An 'in between approach' might be to target a weight you can lift 8-12 times. If you can do over 12 reps, up the weight. I'd suggest that for your bench press. Then rest, then do a set with less weight as required. So you might take off 15-20 lbs for the second set, more for the third, and so on. That way your first set you are working most on max strength, the later sets are to work on endurance.

For the leg press, since you only need to do one rep, you might want to aim for more like 6-8 reps per set. Again, if you can do more then the top end , up the weight. Actually, looking this up, you may want to go even more weight/less reps, like 1-5 reps per set, and a few more sets. See the chart a little way down the link I provided as source.

On the situps, you need mainly endurance, so just do a lot of them.

Answer 3

I used to weight lift and I used to compete in it. The best way to build stamina is to practice. Say you need to be able to bench 300 and you can only bench 250 and can do 5 reps of it then start at 250 do your 5 reps and then gradually add 5 lbs to it each week. When you hit 255 you might only be able to do 2 reps that week that is OK. The next week add 5 more lbs till you hit your goal. That one bench rep that you have to do for your test should look good not a strained rep. Push ups with added weight on your back can also help with bench press reps. Your muscles get used to lifting and exercising at a certain weight. Doing push ups as fast as you can should be done everyday. Say you can do 50 in a min then next day you should try to do 51 ect ect. If you add weight to your sit ups will slow you down but when you are ready for speed testing you should be able to do them faster because your body will think it is lighter without the added weight to it. You should do basically the same thing for legs presses as I stated for bench presses. Leg presses aren't all about your thigh muscles either make sure you work your calf muscles as well. Bike riding at fast pace helps build stamina. I hope this helps out a bit for you and GL with your test.

Answer 4

Try using Endothil CR. It works just like a steroid, but its not a steroid. It's all natural and works fast. The taste is gross but my fiance said it's worth it. You can get it at any heath and suppliment store or you can get it cheaper on line. Take it a half an hour before on the days you workout, and first thing in the morning on the days you don't workout. And you'll be better off to do alot of reps with a lower weight and after a week try alittle more weight with the same amount of reps, and keep working your way up.

Answer 5

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