Increase Your Bench Strength From 100 KG to 150 KG
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- Опубликовано: 8 сен 2024
- Hello everyone we are going to tell you, How to develop your chest strength, I will tell you the little bit training for that, you can do bench twice a week and how many assist exercise you have to do with that, It's supporting muscles- Shoulder & Triceps that can increase you bench strength, Thank You
Hola a todos, vamos a decirles cómo desarrollar la fuerza de su pecho, les diré qué tan poco se entrenan para eso, pueden hacer banca dos veces por semana y cuánto ejercicio de ayuda tiene que ver con eso. Hombro y tríceps que pueden aumentar su fuerza en el banco, gracias
Bonjour tout le monde, nous allons vous dire, comment développer votre force thoracique, je vais vous dire un peu d'entraînement pour cela, vous pouvez faire un banc deux fois par semaine et combien d'exercices d'assistance vous devez faire avec ça, c'est soutenir les muscles- Épaule et triceps pouvant augmenter votre force au banc, merci
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Dronacharya The Gym,
2575 Hudson Lane, Behind Khalsa College, GTB Nagar, Delhi-110009
Ph:- 9560847923
Timing To Meet
Morning 08:00 AM to 10:00 AM
Evening 03:30 PM to 7:30 PM
“Power lifting is the base of Bodybuilding “ , it is the golden line !!!
% of your 1RepMax
Monday
1st set 40% 10-12 reps (warmup)
2nd set 60% 10 reps (warmup)
3rd set 80% 6-8 reps
(90% 3 reps) x 3sets
Friday
1st set 40% 10-12 reps (warmup)
2nd set 50-60% 10 reps (warmup)
(70% 8-10reps, 6-8reps, 6-8reps) x 3sets
Supporting exercise:
Shoulder press - medium weight 4sets 8-10 reps
Dumbbell front raise - 10 reps 4sets
Triceps rope pushdown - 12 reps 4 sets
Parallel bar dips - 8-10 reps 3 sets
Thankyou
Thanks... Great summary
Supporting exercise workout se pehle lagani hai ya baad me
What a handshake in the beginning. 😂😂😂
🤯🤯
Yash sara din RUclips chlata h
Big fan bro
Haha bro 😝😝
@@teamharyanvi4880 😂😂😂
I live in Australia. Everyone in my Gym used to watch athlean-X. But when they noticed how quick I started to make gains after following Guruji's exercises, they all jumped ships and all watch Guruji's videos now. Sab firangi log hindi main sunte hain and mujhe translate karna parta hai. Thank you very much Guruji and Mukeshji
P.S. Guruji, video main subtitles dalwa dijiye varna ei firangi mujhse translate karwate hai XD XD
God Bless Omkar Jab Bhi Aap India Ao Milo Or Jab Ham Austrailia Ayenge To Aap Se Milienge
Thanks a lot sir. Your reply meant a lot sir
@@omkarbanerjee1997 sunke kafi acha lega bhai bohot acha legta hai Jeb foreign people indian stuff dekhte hai .
Pranks,Comedy& Pets kbi school nai gya bhai ????
Ya parents ne kush aakal ni di , bolna seekh lo pehle ,
@@ziddijattgym2478 q sach jo boly wo jahil hta h gadhy
Kya humble human being hein ap Guru Ji.. Ap jiyen hazaaron saal. 🙏🤲
Update6 months and I'm still loving this bench. ruclips.net/user/postUgkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.
Focus on Mukesh ji guys , leave that lady
😂😂😂😂😂😂
A couple of things all good strength training programs (for intermediate/early advanced lifters) seem to have, imho:
1. doing the main exercise multiple times per week. Practice makes perfect, and you gotta lift what you wanna be good at lifting
2. periodization. For intermediate lifters, periodization on week-level seems to work the best. More advanced lifters might take longer periods (months). That means, on some days focus is on low reps/high weight, on other days, higher reps/lower weights.
3. gotta lift heavy weights if you want to get good at strength
4. progressive overload, of course - might be in terms of increased weight, time-under-pressure, reps. decreased rest between sets, etc.
5. Consistency is the key - but so is "listening to your body". That's why things like reactive training systems work the best, in most cases
Other variants - lifting form, sleep, diet, etc don't explicitly depend on the program, but are of course incredibly important.
Love that smile of Christian God bless you
Guru ji to guru ji hai 😘 love u guri g
God Bless
@@ibhupender_dhawan Thank u guru g
Mukesh ji Chalo 1..2..3..4......9.. 10 🤣🤣🤣
Thank you both guruji for sharing and teaching us the best!!🤗I keep wondering when we have you teaching us everything why do some people wander among other endless lists of fakeyoutube experts!!🤗
Thanks God Bless
Guruji app great ho itna clear app samjhate ho yea koi nahi bolta malum nahi jitne vi fitness ke RUclipsr hi sab ko yea sab malum hi ya nahi....... You are great Guruji
गुरु जी आपने मस्त तरीका बताया है weight increase karne ka ..आपका बहुत बहुत धन्यवाद
There are many so called fitness channels in India. But gurujis channel, give u detail information about excercise and without any marketing promotions.
Thanks guruji. Much respect for u sir.!
God Bless You Keep Helping Us, Great full To You
@@kar98boi68 you are an idiot.Give some respect bro.
Mr Dhawan should be Awarded भारत रत्न
good doing sir !!
asehi har student k pass aap jaise coach ho to har ksii ka sapna poora ho sake ..
Aapka Sochne Ka Tarika Acha Hai God Bless
Bhaiyo badhai ho lgta hai new camara aa gya
सर आपके विडियो देखता हूं मुझे बहुत पसंद आते है।आप जिस तरिके से समझाते है।अच्छा समझ मैं आता है।मुझे अभी 4 महीनें हुए हैं।जिम जाते हुए।मेरा वजन अभी 100 kg है।मुझे वजन कम करना है।तो सर आप वजन कम करने की वीडियो और मेरी एक सीधे हाथ की कोहनी में दर्द रहता है।पैट लटका हुआ है आप वीडियो बनाकर बताएं कि क्या करना है।और क्या खाना है
Thanks you very much for making this Video..Both the Father and Son Guruji ....you both are humble and best coach we have....god bless you both...long healthy wealthy living
Love you guruji....your students are very much lucky... because they got Guru like you......
You are also our student that's no problem god bless
Monday = 1st set 40%10-12reps 2nd set 60%10reps 3rd set 80%6-8reps 4th set 90% 3reps.
Target = 100kgs using 90% of 1rpm.
Yes this is okay
@@ibhupender_dhawan thanks for your answer Sir , main apka channel shuru se dekh raha hoon jab ap TarunGill ke paas aye te interview ke liyeh us time RUclips channel nahin ta apka , Friday = 70% of 1rpm the goal (100kgs for example).
1st set= 40%(kgs) 10-12 reps.
2nd set = 60%(kgs) 10reps.
3rd set = 70%(kgs) 8 reps x3 times.
Yeh sahi hai Friday ko overall 5 sets karne hain ?
About friday - is it 1 or 3 sest of 8 reps of 70 kg?
@@bilal5552333731 same confusion
Can you translate his comment to english?
Thank you so much . From syria .
Bhupinder sir......thankx for this videos....i gain 5kg strength in 28days by following your 1st 2nd and 3rd....strength improving episodes.....may god bless uh sir....i meet uh when comming to delhi...i have ur adress
Huge respect from Lahore Pakistan 🙌 Great Coach. I have watched your videos in days of my competition preparation. And truely i followed your advices. They really helped me alot to gain size and muscular form. I wish could get trained from you personally and reach to my max. Great job Sir. Keep it up. GOD bless you.
I was focusing girl behind
Rather than bench press
Me2
Me3
Thanks guruji, Maine aapki tips follow kiya aur aj 100 kg pe aa gya, ab aage ki tyaari krte hai
Jabardast guru ji 🙏🥰
But by going heavy every day I've increased my bench from 100 to 125 kg in three months.
Same bro
Bro pls give me some tips I'm doing 60 only how to increase help me
Bench everyday go hard on fridays rest on the weekends
Guru ji sunday ko mera power lifting competition hai district level pe, apki is video ko dekhne ke bad confidence level aasman par hai mera, mehnat bohot kar raha hun medal lagane ke liye bas apka sir pe hath chaiye🥇💪♥️
Tnku very much guru ji nd mukesh bhai......💐💐
Thanks to you for watching us
I would love to meet you sir if you come London someday!!
I'm in Derby for World Championship 26th to 29th Stuart Hotel
U.all.training.super.sir thengs
Sir, Thank you so much...aapne hamlogo ko boht guide Kia...lots of love from Kanpur...
God Bless thankyou for watching us
"Breathing out really helps". Thanks, this is where I was going wrong.
Good teacher
Mukesh ji is our indian THE ROCK..👈💪
God Bless
If u don't mind,Sir apke pass bs ek hi student h mukesh, jiske through aap exrcise batate ho koi or bhi student h apke Gym me jo mukesh sir jaisa ho jiske through aap hme motivation kr ske
Sir have more then 1 k students,most of them are professional bodybuilders and powerlifters,mukesh ji and guruji are like guru sisha and more like partners. Please don't comment like this until u have currect information.
It's a science sir, Ur more over like great Indian mathematician Ramanuj...less education great brain।।।।
Love from Punjab Pakistan Sir G
God Bless
Abe Dawood Ibrahim, Hafeez Sayeed, Maulana Azhar and Khalistan terrorists ko toh idhar bhej, ya apne cricketer prime minister ko bol.
Namaste Guru ji..heavy deadlift krte samay mujhe thodi back injury jo gyi thi jo ki apke dwara dikhai hui video (barf ki sikai+volini gel) se maine theek krli..aise hi achi videos bnate rahiye.. May God always bless You..Om Sai Ram 🙏😇
wait for the next video its about injury
Very nice sagetion gym work out sir
Very very thankful to all of you
I found Dronacharya Zym is the best,,,guru ji vi bahut achhe se guide karte hai kabhi gussa nahi karte,,love u,, Dronacharya Zym long live
God Bless
Boht badiya knowledge di guru ji aapne supar se bhi upar
Thanks sir for making video on my request,i suggested this topic and you said you will make on it,you completed your promise,thanks sir again
Thanks to you thanks for your request we always taking serious any advice god bless
Thank you so much sir apka videos watching karte
Im 50 years old 25years back weight lifting power lifting khareta ab power lifting kartahi
Weight increase nahe hotahi
Please saporting sir
Thanku Soo Mchh Sir Love u♥️
Guru ji 🙏 💐 always loved your videos ..so informational .Mukesh guru ji an inspiration for all .
seriously salute to both of these legendary souls
God Bless You
Training tips by Dronacharya Bhupender Dhawan and Mr India Mukesh Singh. Sir m be powerlifiting krna chata ho
This video and info is spot on and highly helpful. This is exactly what is needed to do if your plateaued and follow this and you will be right as rain
Thank you sir
One day strength one day endurance
Nice approach sir
Guruji aap bohot inspire karte hu mujhe. Thank you for being who you are. Btw gym waalo ki music choice achhi hai. Classic Kanye West...
Thankyou
Thank you so much for vital information
i have stepped benching since a year and do only weighted parallel bar dips .this has lot lot of mass on my triceps and chewst has developed nicely .presently i am 81 kg and do weighted dip of 72 kg for 1 rep .i feel dips and shoulder presses are the best for increasing the bench press
Sir Please Make A Video On Overtraining
How Many Sets Should We Do for A Muscle
😊
Yes Sure It Is Very Good Advice We Will Make
thankyou sir
I am watching many youtube channels for getting training information, but I would say app ky batai hoi exercise sy buhut farak parta hy . I live in Denmark and have almost watched all of your videos. very good information. Thank you for all your effort.
God Bess You i have been Copenhagen 1998-1999-2000 for world championship & Denmark Is Beautiful country god bless you
Thank you sir for replying. You are more than welcome to visit me if you come to Europe. It will be a pleasure for me to host you. God bless. Take care and stay healthy.
Thanks sir
Heavy training is not bodybuilding. You can get big with light weight and lots of reps training. When you are getting older you become more vulnerable for injuries. Low testosterone and HGH.
Phil Heath never trains heavy and look how big he is. (Okay, he did use a lot of PEDS to get so big)
Its all because we men want to show off how strong we are but looking good and feeling good is more important than being strong.
ALso training negative, (just let the bar slowly downwards and let someone lift it up for you).
This will gain you strength.
Yeah, but you don't get big chest benching 135 all the time
Guru ji, please Share konse dine mein konsi exercise karni chahiye. I mean sequence like Monday -Chest(80%)+shoulders(20%) ,Tuesday-Bisep+trisep.. I request you to please share such plan
Thx guru ji apka bhoot thx me bhoot time se apki yeh video ka intjar kar rha tha
Mukesh sir are the very best & great
God Bless
salam guruji..
me new member hu app k youtube channel pe...
bohot fayda mila he muje app k videos dkk kar...
specially shtrngth baraye kse or depression ko leke zo viseo banaue hay....
Guruji me ak cricketer hu
......
me gym jatahu mere yaha pe hay ak gym..... waha me zyadda tar power building pe kam.karrahahu....
Guruji app jante he ki bodybuilding or zo sportsman he unka gym session alag hay.....
meri ak request thi app se ki agar app ak gym session ka video sports man ko kis kis item karna chahiye, specially lower body part pe...or legs ka power kse improve kare uspe ak vodeo banaye to bari help hogi....
Shukria
Thanks guru ji most important information boht boht dhanywad ji
Nice video
Really Mukesh ji s Dicipline is higher level . And Dronacharya apne Guru ji s teaching is higher level.
Nice sir
Sir apne hame bhaut kuch sikhaya hai love you ♥️
Ghuru jeeeeee congratulates for get 6 laaaakh subscribers stay blessed ameeeeen
not without for your support
Sir, please upload a video on middle chest work out.
okay sure
Good
Thanks a lot sir..I need such type knowledge..guide me time to time
Thanks to you you understand things better god bless
Sir, you are very best & great
you are also the best
Guruji chest ko well shaped banane and chest ko broad karne ke liye video bana dijiye please ..
Jald Hi Bana Rahe Hain
@@ibhupender_dhawan thankyou so much guruji..
Namaste guruji!
Guru ji ap ke training ke methods no. 1 hai!
Mere Papa bhi aap ke under training kar chuke hai!
Abhi I have gained 16kg weight...
Aap se bhi miluga samay aane par!
(I am training under Surinder sir in The Gym Burari!)
Good God Bless You
@@ibhupender_dhawan thanks you Guruji Ji
Love you sir
Guru ji you r the best 👍
God bless thankyou for watching us you are also the best
Salute sir, True coach from India
God Bless
Training tips by Dronacharya Bhupender Dhawan and Mr India Mukesh Singh.
Thank u so mch sir☺️
Nice video thanks guruji
Congratulations guru ji for 6 lacs subscribes 💪💪💪
God bless congratulation you also you are also one of them
I am addicted with your videos...love u sir 🙏❤️
Guruji aapne mukesh sir ka 100 kg bench press ka idea leke chalte ho or 90% tak jaate ho
To sir mera wait 72kg h to m kitna kg bech press ka idea leke karu taki 90% tak ja saku
Guruji love u dil se m aapke saare video dekhta hu aapka channel subscribe bhi kiya h aapki exercises gym m try bhi karta hu
And respect for mukhe sir
Jad hi aapse milne dilli aane wala hu
aaapko pehle apna 100% check krana hoga tabhi to aap esi training kr paoge
@@ibhupender_dhawan guru ji mujhe size gain karna h
To aap mujhe bulking k liye tips bataye or supplement konsa lu wo bhi bataye kyuki me supplement ke bare m bohot confused hu
Guruji aapse milna h mujhe
8387066015 ye mera no h aap apna address send kar de to badi #meherbani hogi
Or aapka gym Sunday ko bhi open rehta h kya
How many rest between the heavy(monday) and the light(friday) sets?? What do you think about doing incline bench press on friday instead of flat bench?? This workout works for increasing squats also??
Incline you can do on Friday no problem rest between the sets or 3 minutes better you have 3 partners thanks for watching us god bless
@@ibhupender_dhawan thanks for sharing knowledge, your videos are awesome. God bless.
💪🏽
5-10 sec. Tho piche khde ladki ko dekhne m nikal gye 😂
Thank you very much sir. I tried it and really helped
Guys Please like this so Guru Ji can see this.
Sir Ji PLEASE make a video on IS IT GOOD/BAD to workout twice a day for muscle Size Gain?
and also HOW MANY TIMES A WEEK TO TRAIN FOR MUSCLE SIZE.
HOW MANY different EXERCISES to do during a workout session?
HOW MANY SETS FOR EACH EXERCISE during a workout session?
Everything for muscle Size gain, and weight gain.
Way of explaining mind blowing sir 🙌💥
Salaam hai apko guru ji aur mukesh ji ko 🙏
Walekum Salam
@@ibhupender_dhawan guru ji ek confusion hai mujhe ki Morning workout mein result jyada milta hai ya Evening workout mein plzzzzz reply sir yaa is topic pe video hi bna de plzzzzzzz
Hudson lane, New Delhi।।Mecca of Bodybuilding in India
Thank you Guruji, can you please advice the rest time between these reps.
Always a joy to watch Sir..!.
Same here always joy to read your comments
@@ibhupender_dhawan..... Keep motivating us Sir..! Ur video helped alot
sir pahle mai 110 kg lift karta tha..jab mane app ke video dakh kar traning karne laga hoo.toh ab mai 2month me 140 kg lift kar raha ho..thank very much sir..app good work kar rahe hoo..sir plz mujhe appna mobile no..de🙏🙏🙏
Bhai apna personal no send ker sakte ho
Usually powerlifting coach will charge money to "reveal" this secret. Dronacharya ji Dil Jeet liya aapne. Aur aane do aaise videos.
He has good knowledge.. Perfect and right proportions of exercises
Sir u are the best but close gripe bench is also helpful for increase bench press
Yes it is
Guru g aise hi biceps ki strength kaise badhae please bata dijie....
Very nice.. Mukesh G.. And GuRu G
God Bless
king of work
Sir please make a video on how to increase sumo deadlift. And side excercise to increase strength in sumo deadlift.
Sure
sir mera aper chest nhi week hai kya kre