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I have a police officer physical test in about a month and half and i need to increase my max bench press. Not a large amount but i do need some gain... Should I take any supplements to help and if yes then what one?

2007-10-31 13:24:51 · 3 answers · asked by KPD25 1 in Health Diet & Fitness

3 answers

creatine and protein will help. at least one gram of protien per day, per body weight. 5 gr. creatine per day. if you wanna increase you max you gotta lift heavy, (make sure you have a spotter). if youve never lifted before (or not in months) you have to start lighter. try picking a weight you can do 10-12 times for 3-4 sets for the first couple weeks. make you sure your muscles recover (not sore) before your next workout (about 2-5 days usually). after the first 2 weeks, try increasing the weight and doing routines like 5 sets of 5 reps. or 6-4-2-1 reps, incresing the weight each time. the goal is to change your workout each time, and lift a lil more weight each time, to shock ur muscles into growing and getting stronger. you dont want to over do it at the beginning tho and be sore for a week, but you want to be a lil the next day or two to know you working hard enough. also finish out your workout with tricep excercises as they will help aid your bench press.

2007-10-31 13:40:00 · answer #1 · answered by Flash Funk 4 · 0 0

short of steroids nothing will boost your max that much if any.... work on your triceps... stronger triceps are the key to a quick BP boost

2007-10-31 20:29:30 · answer #2 · answered by Anonymous · 0 0

Add more weight do less rep"s

2007-10-31 20:31:34 · answer #3 · answered by country boy 4 · 0 1

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