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You are here: Experts > Recreation/Outdoors > Bodybuilding > Strength Training > Bench press
Expert: Jeremiah Lurken - 8/14/2008
Question
QUESTION: Hello Jeremiah I am 16,weigh 137lbs and I am 5,6.I can bench 160lbs in free weight two times and I can bench 110lbs in free weight 10 times 3 reps.So i am just wondering how can I increase my strength so I can bench more weight with reps and increase my 160lbs bench.Also in a rep how many times should I bench to increase my strength 8 or 10 times?
ANSWER: John,
I am not exactly sure what you are asking, but here is what I am understanding. In order to increasing your bench press, you need to push your body. Being that you have a good start, keep pushing yourself to failure. If you are going to do sets of 8 reps, make sure that it is a weight that you can only do 8 times. Most people don't push themselves hard enough to cause adaptation. I would recommend doing anywhere from 3-10 sets of chest. Remember, the heavier the weight the less amount of sets. Also, don't just bench. Use dumbbells, bands, cables, and machines to complete those sets. I would use 2-4 different exercises each time. The other thing to think about is making sure you are lifting all other body parts. The stronger your back gets, the stronger your chest will get also.
Good luck and let me know if you still have questions,
Jeremiah
---------- FOLLOW-UP ----------
QUESTION: Ya sorry about that I was in a rush;and thanks for the info.But what do you think about changing workouts each week?For example,you lift heavy weights one week,and the next week you lift less weight but you lift it more times.Also can you give me good strength training hamstring exercises?
Answer
John,
That would work also. It depends on who you talk to, some recommend not switching every week, but there has not been a study to prove that, or a study that I have come across.
As for the hamstrings, you could do straight leg deadlifts, stability ball leg curls, single leg curl, single leg squats are a great lower body exercise and it puts a great demand on the hamies. Those are the main hamstring exercises that I use for my clients.
Good luck,
Jeremiah
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