|
| quote: | Originally posted by manmoobs
Add another warmup set or two of 10 to your benchpress. After the set of 8 go to 190x1. Then do three sets with 210 and shoot for 4-6 reps on each set. If you can do more than six, it's too light, less than 4, too heavy. Rest at least 2 min between sets. Do the exact same thing with the incline presses, but without the warmup sets this time. Same thing with declines, only scratch the warmups again. Three sets on each exercise, heavier weight, 4-6 reps. Try it out. I am. Also get rid of the flys and crossovers. I don't know if you're seing gains now, but you're going to overtrain doing so many exercises just for chest after a while.
Note that i'm pretty much assuming you want to get stronger and/or bigger. And I don't know what your maxes are so that's why I say whatever is good for 4-6 reps, no more no less. Make sure you find a weight and stick with that one though in all three 'work' sets. Increase that weight as you get stronger. It may take a while, even weeks to figure what this weight will be for you on each exercise. I've done this method for a week so far and I still am having trouble calibrating the right amount of weight that will keep me under 6 and above 4 for three sets. |
This is a terrible program. If you want to get big and strong, go to Louie Simmons' www.westside-barbell.com and search youtube for their videos. Soon, you won't be talking about benching 225, but 300 and up. I'm working on breaking 600 with an Inzer RageX shirt. I've been working on this program for awhile, but just got the shirt and am still learning to use it.
|
