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9519sam · 14-08-2005, 03:19 AM

i dont normaly have a spotter and still do free weight bench. if your that worried about getting crushed it try doing dumbell bench instead.

i sometime use a smith if the bench is busy it has its plus sides but in my opinion free weight is much better for building mass and useable strengh

also most people in my gym would be more than happy to spot for your heavest set if you ask

as for adding weight to your press try doing 5 sets of bence first 2 light warm up sets then 6 reps of max weight 8 slightly lighter then 10 more lighter for 2 weeks then add 1.25kg to each side and go again for a couple of weeks then add more

are you having trouble increasing weight on any other lifts? if so you may want to look at your diet and/or the way your rutine is laid out you could be over training certain muscle groups without realising by not giving them enuff rest time

14-08-2005, 03:19 AM	#2 (permalink)
9519sam Making Progress Join Date: Feb 2005 Location: Swindon Posts: 591 Rep Power:	i dont normaly have a spotter and still do free weight bench. if your that worried about getting crushed it try doing dumbell bench instead. i sometime use a smith if the bench is busy it has its plus sides but in my opinion free weight is much better for building mass and useable strengh also most people in my gym would be more than happy to spot for your heavest set if you ask as for adding weight to your press try doing 5 sets of bence first 2 light warm up sets then 6 reps of max weight 8 slightly lighter then 10 more lighter for 2 weeks then add 1.25kg to each side and go again for a couple of weeks then add more are you having trouble increasing weight on any other lifts? if so you may want to look at your diet and/or the way your rutine is laid out you could be over training certain muscle groups without realising by not giving them enuff rest time ______________________ That'll be another penny thanks!