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how to add 30 pounds to my max bench in 1 month?

ok I just turned 15, weigh 135 pounds and bench 175, I want to get to 205 soon because im smaller than most guys in football and want at least to be strong.

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Answer #1

30 pounds in 1 month is significant goal. But it’s not impossible. Most people can push 10 pounds more than they think is their max just by getting your heart rate up before you start and then super oxidating right before you push (a lot of deep fast breaths to almost the point of hyperventilation).

Start by pushing as much as you can as many reps as you can over the course of a day. Make sure you take in tons of protein and calories, and drink plenty of plain old clear water (not sports drinks). If your goal is muscle, you can’t skimp on calories. Let your muscles rest for a day and then do it again. You should be pushing hard for at least 2 hours, nearly breathless the whole time, taking only short breaks (30 s or so) to catch your breath as necessary.

You need to add 10 pounds a week. The first 10 will be accomplished immediately as described above. After that, you need to increase your weight by 2 pounds every other day (I assume you have a good gym with 1 lb weights you can add).

It’s extremely aggressive, but possible if you’ve already been working out for a while (which you have since you can bench 175).

Answer #2

Try this:

Calculate a weight that is about 70-75% of your max.. should be around 125. Monday: Bench 125 for 3 sets of 5

Thursday: 130 for 3 sets of 5

and continue the next monday with 5 more pounds each day. I easily went up in my max because of this, from 270 - 300 in less than a month. Make sure you are getting a lot of protein!!!

Answer #3

pro hormones work great

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