Will Smith's Bench Routine

[verysmart]

Supposedly the fresh prince put up some sick weight in a short amount of time. Here's what he did. Im thinking about following it being that Ive been at my same weight for about the past 4 months I need something new.............

To boost the amount you can bench-press, follow Smith's pyramid routine. He did either flat or incline bench presses once a week. Warm up with three sets of 10 repetitions, increasing the weight with each set, but staying below 70 percent of your one-rep max. (Smith did 135, 185, and 225.) Then do up to six sets of one repetition, starting with a weight that's at least 80 percent of your one-rep max. Progress by small--5 percent or less--increments. (Smith did 315, 335, 355, 365, 375, and 385.) Then reverse this path until you're back to the weight you used for your first one-rep set. To thoroughly exhaust the pectorals, Smith would finish by bench-pressing 315 pounds for two sets of five reps, then finally lifting 135 until failure.

I think this is pretty impressive considering he doesn't use steroids and he runs 5 miles a day.

Thanks for sharing.

Let's see. You have been a member of Discuss Fitness since 2004 and have 3 posts to your credit. That is less than one per year.

Hope to see more of your posts here.

[westside24]

wow... dis!

no really tho, that seems like alot of work to do, if you dont have a trainng partner

[Maxgain]

Originally Posted by verysmart

(Smith did 315, 335, 355, 365, 375, and 385.)

Yeah right he did. No way guy that size with his long arms benches that.

[westside24]

Originally Posted by Maxgain

Yeah right he did. No way guy that size with his long arms benches that.

You dont think he couldve put up 385 at least once? I think he couldve, have you seen him on "I am legend" ? He aint just "cut" no more, he is getting thicker. Im not calling you out, im just saying!

[gordian]

I've often been curious about celeb transformations. Where did you get this information?

I'm most curious to gain some insight into Christian Bale's transformation for American Psycho.

I know he's gone back and forth in weight since then but that was his first major transformation. I've got a similar frame I'm convinced I just need to nail down my diet.

[westside24]

if youre looking for a variation, do what gerard butler did.

[gordian]

Originally Posted by westside24

if youre looking for a variation, do what gerard butler did.

My understanding is that the methods used to prepare the actors for 300 were relatively unorthodox and actually more geared toward strength training—So much so that Butler actually had to have an additional body builder help him a few months before filming so that he would "look big and strong".

[Atlas]

Originally Posted by gordian

My understanding is that the methods used to prepare the actors for 300 were relatively unorthodox and actually more geared toward strength training—So much so that Butler actually had to have an additional body builder help him a few months before filming so that he would "look big and strong".

They did quite a bit of functional strength training because with the diet they were on, it just shreads fat.

[westside24]

Originally Posted by gordian

My understanding is that the methods used to prepare the actors for 300 were relatively unorthodox and actually more geared toward strength training—So much so that Butler actually had to have an additional body builder help him a few months before filming so that he would "look big and strong".

mite not be the best, but its way differnet.definately keep your muscles guessing. i mean, Im not brave enough to try it. sh!! youre crazy for thinkin to suggest it to me!