Quote:
Originally Posted by Powerstroke
Looking for advice on gaining in the poundage department for bench press, I have read the do 3-5 reps with lots of weight and once a week only, lots of shoulder and tricep work too,,, but I am wondering what others do too?
Thanks for lookin.
PS
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I changed to this bench sequence 1x per week and it gave me some very nice gains in total pounds. You first need to find your max. If not known, estimate.
3x3 - with 50lb less than max
burnouts - strip bar by 1/2 weight and rep to failure. reps should be 20 or
more
pauses - with same weight as burnouts. 3 second pause at bottom and
rep to failure. shoot for 15 or more reps.
If you get these rep/weights, add 5 lbs to 3x3 next week and do again. If not, take 15 lbs off 3x3 bar and try again.
I then do incline bench (rotate b/t bb and db)
dips
db flyes
tricep isolate (rotate b/t push downs, skull crusher, close grip
bench)
reverse flyes