Bench Press

[Mick Stockbridge]

whats wrong with chest and back on the same day ??

 

You wont grow to your full potential.

 

One body part per session with a max of sixteen sets.

 

Legs first cos they're the the most important. Day off then chest, next day back then day off then shoulders then arms then a day or two off then back to legs.

[Mark Bolam]

The 'explosive' press up is a good one.

 

Thanks to all who contributed, it's all relevant.

 

Dave, I have used Cyclone to good effect, but it's overpriced. Currently on 2 months worth of pure creatine for £7.95 and eating healthy.

 

I have set PB's on reps with certain weights since I started this thread during Monday Night Bench Press Club. Switching to sets of 8 is a killer, but it is working!

 

Mick, your comments are irrelevant.

 

Everyone on Arbtalk knows you are built like a pipecleaner, and sub Plippy in for any heavy lifting...

[combined tree services]

You wont grow to your full potential.

 

One body part per session with a max of sixteen sets.

 

Legs first cos they're the the most important. Day off then chest, next day back then day off then shoulders then arms then a day or two off then back to legs.

 

thats interesting , i currently train 5-6 days a week - day 1 legs, 2 cardio and abs, 3 chest and back, 4 cardio and abs , 5 shoulders and arms , 6 cardio and abs ,7 day off before beasting my legs again

[plippy]

 

Everyone on Arbtalk knows you are built like a pipecleaner, and sub Plippy in for any heavy lifting...

 

thats not true mark, he makes tracey do all the heavy lifting, then rings me up saying he's had a hard week and that he's gona take some time off, i normall get that call on a monday

[Mick Stockbridge]

thats not true mark, he makes tracey do all the heavy lifting, then rings me up saying he's had a hard week and that he's gona take some time off, i normall get that call on a monday

 

Yeah and while my ol woman is doing all the graft you're lifting a Ginsters....

[plippy]

Yeah and while my ol woman is doing all the graft you're lifting a Ginsters....

 

hey you bort that for me for being such a good plippy:thumbup1:

[AndyGG]

Dorian Yates workout. I have tryed and was pleased with the results, it is intence and should be thrown into 2 week change up plan. never do the same work 2 weeks runing.

Bench

1st set 1 rep max, rest 10 secs, then try todo 1 rep at same weight again, shouldnt be able to complete rep. Reduce weight by 10%, say 100 Kg to 90 Kg and reapeat set. do this until you have reduce the weight by 60-70%.

Your First time doing this will burn, some good rippage with it.

Diet 75% Training 20% Supps 5%Get a decent post and pre workout sorted out. protein and carbs before protein and carbs after to aid recovery. Creatine mono or crea alkaline is a good supp for strenght but watch out for accelerated dehidration while working. But remember its all about diet. 6 days on 1 day cheat. Get on the net and research it all dude, 1 day you might have a body like min. lol

[combined tree services]

instead of bench press why not try ticep dips, i would give tricep dips a g0 , i can bench 95 kg (5 sets 6 reps ) which is just under my badyweight of 100 kg , however i can dipp just over my bodyweight at arround 120kg (5 sets of six) i personally think its well worth giving them a go , with regards to suplements i would look into something like Maximuscle cyclone - this is a suplement designed for muscle growth and is creatine based - i highly reccomend it

[Czlowiek Drzewo]

ladder training is also good.

 

pick up a wieght for lets say pressing. ( i use kettlebells ). the weight should by 50% of your max out weight for around 2 reps. so if you can press 40 k dumbell twice ..use a 20k

 

now holding the dumbell in press position press it 1,2,3,4,5 = total 15reps ( rest for a second between reps. do this for 5 sets . so a total of 75reps.

 

they key is that this training does not burn you out unlike the usual crap 3x10 everyone does.

 

I have worked up to pressing the 28k kettlebell for 100 reps each arms.

 

you can apply this to chinups and other exercises.

 

a mix of this and ther 5x5 program is enough to turn you into a beast.

 

another tip - only do 3 large exercises when you go to the gym..and don't train everyday unless you are doing cardio in days between.

 

gym sessions should be no more than 90 mins.

[AndyGG]

"a mix of this and ther 5x5 program is enough to turn you into a beast"

 

That is an awsome programe to work to. loved it. 5x5 for 5 wks, 3x3 for 3 wks. Always changing exercise. Good advice. Had some good ganes with it. Throw in a random G.V.T. workout in the middle as well to keep the shock going.