Blast your bench

[Patrick]

I have recently started this 5 week program specific to benchpress and bench press gains its easy to find online i have the book myself.

2 weeks before the start you avoid the bench press and do strengthening exercises

then the actual program for 3 week
week 1 = 5 days of training with bench everyday along with a owkrout A and a workout B
week 2 is much the same
week 3 is simply get that max up every set is only 3 reps


Im current;y finishing week 3 on this program and ill keep you posted but i was wondering if anyone else has completed this and what sort of gains they experienced.

[rynuku]

you wont put on much size as your muscles dont have any time for growth but you will (for the most part) increase your max because your body will adapt to that movement since your doing it so much...football players train really intensely

one of buddies has me on a program for awhile benching 3 times a week...he was a running back in college

10 reps of 75% of 1RM
8 reps of 80% of 1RM
6 at 85
6 at 85
6 at 85
10 at 75

THEN we would go to inclines...dumbells or skull crushers whatever....i actually gained about 30 pounds to max bench in about 6 weeks...these programs can work but are definitely not intended for you to stay on for an extended periods

[Patrick]

Yeah thats understood im only trying this to see the results and as for muscle i wont put on a bunch but you body only needs about 2 days rest a week depending on the routine espachially seeing as routines are strict 45 min of lifting and prolly 10 min stretching warmup due to the test drop after this amount of lifting. You can even see some professional bodybuilders lift twice a day if they keep them short... but ill keep you guys posted and maybe someone can post a good routine for after this bench program is over

[rynuku]

cool...sounds good man...just stay away from catabolism

let us know how it works out...good luck

[swanso5]

i think i did it once or started it...

do you do 70% the first day or week or something????