The idea is to let certain muscle groups rest so they rebuild fully. If you break down the muscle by benching everyday it won't allow the muscle to rebuild. I switch the days around. Sometimes I do 1 on 1 off 1 on 1 off. Sometimes 2 on 1 off 2 on 1 off. Sometimes 4 on 1 off 4 on 1 off. I also switch the reps and sets around depending how I feel. Right now I weigh about 230 and would love to weigh about 195 because I would be ripped. I used to work in a health club and found that there are a lot of strong little guys out there. The biggest thing people have to overcome is their own mind. Most the people I work out with bench over 400 lbs so 350 seems low to me. I beat them on mil press though.[img]i/expressions/face-icon-small-wink.gif[/img] I like to aim a few reps over what I think I can do. If I've done 8 reps at a certain weight then I aim for 12 reps at the weight. Then if I do 10 or 11 reps, I'm happy with the gain. Don't let your mind hold you back. That's my best suggestion for gains.

 

Just a P.S.- One of the guys that started lifting before me and showed me how to do proper form while lifting. Just only reached 225lb on the flat bench about a year ago. He was very happy. Different people have different bodies and different strong points. He was stronger in his back workouts. I had reached 225lb flat bench within my first year of lifting.

 

coyote,

You probally will not get into heated debates with anyone on this forum after reading the above...LOL

I don't work out at all. Just ride, ride, and ride.

 

im 15 im 6foot 3 and bench 225ib i just got back from working out just now.i also wear a sz17 shoe.im kinda tal for my 300ex but it doesnt look like it when we tape my riding

 

I used to work out 5 days a week. Now I cut it back to about 3 days since I'm always running low on time. I haven't maxed out in a while, but my last max on the bench was 365lbs. That's been a while back though, I probably can't do that much anymore. I'm 6', 235lbs.

 

I don't have my atv yet (my title should be "I suck at buying atvs"), but in the meantime, since I'd like to race xc when I get it, I'm doing some weights and some cardio. I'm at a minimum of three times a week, and Fridays if I'm in town. Nothing on the weekends, though if it stops being so cold I'd like to start mountain biking.

 

Ive only been working out for a month straight, but I can max 225 no problem. my routine is, chest on monday, back on tuesday, legs on wed, shoulders thur, bi's and tri's on fri, sit-up at home, and three pit bulls for my carido. I'm 5-11 at 238-lbs.

 

yeah, I guess my bench isn't too much but my leg lifts are monsterous, that's my strong point. I can max out leg lifts on every machine we got in the weight room in our school.

 

i havernt been working out that long maybe 2 months.whhen started i was like maxing 160 now 225 kinda crazy but it works for me

 

I lift weights everday except for on Sundays.On bench press i do a set of 12 with 195, a set of 8 with 235 and a set of 4 with 300. Anybody seen the epidsode of american choppers where paul sr. is benching 405(8 45pound weights + the bar). Thats alot of weight since he is like 55.