AboutJeremiah Lurken Expertise I will answer any question relating to strength training, plymetrics, flexibility training, injury rehabilition, and sport specific training. From youth to that active older adult, I will work to give you the best advise that you deserve. Happy health!
Experience I have 3 years of experience working with athletes in college settings, 7 years as a personal trainer, and 10 years of coaching various sports at all levels.
Organizations I belong to the American College of Sports Medicine, IDEA, and the National Strength and Conditioning Association.
Education/Credentials BA in Exercise and Sports Science
MS in Exercise Physiology
CSCS
Awards and Honors CSCS
Research Grant during Graduate School
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
