This is a video that many of you will find very useful. How to increase the bench press is a very common question that I get. Hopefully this information points you in the right direction.
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@jaykay1848 Жыл бұрын
My bench press has gone up following the smolov jr program but its very taxing on time and like you i have a life outside of lifting to live but that's an interesting point you made about shoulder work , never thought of that I'll definitely take that onboard and the rest of your advice. Thank you.
@LairdRoss Жыл бұрын
Welcome mate and glad you got some insight to help you progress
@laowai20007 ай бұрын
Absolute beast. Subscribed. Glad to stumble across channel.
@LairdRoss7 ай бұрын
Thank you mate. There is a lot in the playlists
@space_balongi84 Жыл бұрын
Love the channel and all the helpful advice you give out. I'm so glad I discovered your channel and thank you for all the quality content and advice you share. Just curious if you'd still hit your legs and back twice a week as well and how best to fit them in there? Not asking for crazy in depth detail, just how you'd reccomeded fitting them in the week.
@LairdRoss Жыл бұрын
I will do an updated video mate and explain.
@space_balongi84 Жыл бұрын
@@LairdRoss thank you for the reply. And thank you again for the great content and awesome info.
@MightOfChrist Жыл бұрын
Thanks bro!
@ethansamson72063 ай бұрын
Great video g
@SuperhumanUnchained Жыл бұрын
First comment from the most faithful follower of this channel Great benchpress video
@LairdRoss Жыл бұрын
Your a legend mate. The support is always great to have. Also if you have questions let me know too - may even put them into a video
@K_Lifts Жыл бұрын
Great video brother, very insightful 🔥
@LairdRoss Жыл бұрын
Thabk you mate
@Ivano012 күн бұрын
Quality advice without the glitter
@LairdRoss9 күн бұрын
Thanks mate appreciated
@TheLASCADAO Жыл бұрын
Hey, man. Thanks a lot for this! Im a little bit confused by the backoff sets, after i do my main bench movement, i go to the ohp work and pick one or two bench exercises, like a incline and a db fly, correct? Any particular rep ranges? (i know you said 2 to 4 sets for each movement, but do you recomend to work in a rep RANGE or a particular fixed rep number without going to technical failure?)
@LairdRoss Жыл бұрын
I would stick in the 8 - 12 rep range mate as a general rule
@James_vs_gravity Жыл бұрын
Great video! Do you recommend something similar for squat? 2 days a week with a heavy and light day, and back off accessories?
@LairdRoss Жыл бұрын
Yes I do mate, work very well
@donavanlindsey66182 ай бұрын
Simple and effective from the states 🇺🇸
@LairdRoss2 ай бұрын
Thanks mate. Glad you liked it
@monkey44249 ай бұрын
Could you put the program in the comments? And if so could you add on the % of max into the program and have the light day and heavy day seperated? And could you add on the back off set too? Thank you!
@LairdRoss9 ай бұрын
Maybe one day mate, not atm haha
@risk5116Ай бұрын
so the deload is the same as the light bench day because both of them are 80%?
@nathanieldawson362011 ай бұрын
Should I do my accessory bench after overhead press or before?
@LairdRoss10 ай бұрын
After
@fusiorage48858 ай бұрын
How many sets and reps for the shoulder press on the heavy day and light? We do a deload when we dont reach the rep goal on the first set of bench? Is it okay if I do bench and than shoulder press and incline to finish?
@LairdRoss7 ай бұрын
Sets 2 - 4 and yeah deload when you fail the first set or give it a week and try again. If a fail again then deload
@fusiorage48857 ай бұрын
@@LairdRoss how many reps?
@Denis-ed3cm3 ай бұрын
@@fusiorage48858-10 I guess.
@thebeast-vn5hn Жыл бұрын
I like to work with 4 sets of 4 or 6 sets of 6 al the way to 10 sets of ten i also go balls deep with assistence exersizes
@jeremylewis9775Ай бұрын
Hey Laird, Do you have a website to purchase different programs?
@LairdRossАй бұрын
Yes mate I do they are all on the patreon. Patreon - Garage Gym Laird Ross
@hybrid.lifting11 ай бұрын
I've been stuck at 130KGx1 bench for 2 months now(I weigh 102KG) hope this routine will help me push through the plateau. I can do about 12 reps with 100KG is that a good starting weight for 4x8? Also is it possible to use slingshot bench as a accessory exercise? Not sure how much weight I should do Thanks for the info, liked and subscribed💪👍
@LairdRoss11 ай бұрын
Yeah that will be a good starting weight and you will be able to progress through the program well. I wouldn't use the slingshot this time round, next time see how you go if you need it.
@maxnavarro6323 ай бұрын
How do we break through a platueau? I’ve been stuck at 250 for 3 months
@LairdRoss3 ай бұрын
There are many different ways mate. Change up the sets and reps as well
@bleakreality1504 Жыл бұрын
Plz sir help me out I can do 12 reps from 60kg on bench but barely only 1 from 70kg I don't know what to do stuck on this plateu from past 4 months can perform 5× 5 on 62.5 kgs don't know what to do plz help me 😢😢😢
@LairdRoss Жыл бұрын
Have a look at the video I did called beginners bench press program
@bleakreality1504 Жыл бұрын
@@LairdRoss thanks a lot for replying and helping me out 💖 u make great informative videos keep it up king 🦍 .
@JonasCelestine02 ай бұрын
What rack is it that your using
@LairdRoss2 ай бұрын
Will check next time
@Xs.high-end Жыл бұрын
when you say 5 pounds each week for progression . you mean 2.5 pounds each side ?
@LairdRoss Жыл бұрын
Yeah mate exactly that
@Xs.high-end Жыл бұрын
@@LairdRoss thank you sir... so 4 sets bench , 4 set of ohp and push ups for my last exercise . is this good for a beginner? or can i add maybe a light dumbell bench press instead of push ups
@LairdRoss Жыл бұрын
Mic up the push ups with dbs each week. But yes 4 sets
@LongCoNuong-ts6ku Жыл бұрын
Good 👍👍👍👍, strength 🏋💪💪💪, 🥰🥰🥰👍👍👍👏👏👏🎇🎇🎇🎉🎉🎉❤❤❤
@LairdRoss Жыл бұрын
Thank mate appreciated
@Sadistic_77 Жыл бұрын
During the deload week when you put more energy into the overhead press, do you just increase the weight for that 3 x 20 set? Or do you do more of a 4 x 10 or 15 scheme? Also, during the light session, do you train the assistant exercises lighter also? Or is that just for the bench? Great video mate, your videos have helped me a lot over the past few weeks.
@LairdRoss Жыл бұрын
Few questions there. I keep the 3 x 20 but go harder as I have more energy so the weight is heavier. Assistant exercises get pushed a bit, not heaps but enough to use more weight.
@Sadistic_77 Жыл бұрын
@@LairdRoss Thanks for the reply mate. You give great advice that normally people would charge for 👍.
@LairdRoss Жыл бұрын
I like to help others, and online coaching i charge for. But single questions i am always happy to answer
@fusiorage48857 ай бұрын
How much reps and sets of shoulder press on the heavy and light day?
@Yagayee20 күн бұрын
Same here i only do 3 total sets of incline bench and 3 sets of a seated decline cable machine per week. All the sets to concentric fatigue. Each exercise is kept in the 7 to 9 rep range. After 5 months i hit 405 on flat bench. I couldnt believe it. Simple progressive overload and properly managed recovery will do wonders!
@LairdRoss19 күн бұрын
Yeah make a big difference mate. You found what works for you mate which is great.
@TrynagetJacked4 ай бұрын
No criticism I know it maybe personal but do you use PED ‘s ?
@LairdRoss4 ай бұрын
Have had help in the past mate
@TrynagetJacked4 ай бұрын
@@LairdRossno worries mate just curious as you have some serious strength 💪👍
@idrisghennam35704 ай бұрын
broo i cant bench more then 30kg for 4 months any solution for me im losing hope 😭
@LairdRoss4 ай бұрын
Check out the playlists as there is help there
@josel3861 Жыл бұрын
Man you using a bench shirt that’s cheating.
@LairdRoss Жыл бұрын
The comp i was going in was equipped. Sort of like saying a pole vault pole is cheating when everyone you are jumping against has one.