I have been training for about a year and have been making good gains with strength on my bench, but mediocre muscle gains. I'm thinking one of the reasons (along with not eating enough, I know) is I've been doing a 5x5 program for most of that time.
I'm thinking of changing it up for a little while with one day a week doing high weight low rep, such as a 3x5. The other day I'll be doing lower weight high rep, such as 3x10 for muscle hypertrophy.
Does this seem like a good chest program to go on for a little while? I've recently read that I should change my routine every 4-6 weeks and want to start out with this. Thanks..
You shouldn't change your routine every 4-6 weeks unless you stop seeing progress.
Originally Posted by decroo21
I don't think what you proposed is a good idea. What is your full routine? Are you training anything else or just worrying about bench presses?
I don't think a max effort day and a repition day is too bad of an idea. just include the major compound movements, bench, squat, deadlifts, and supplement with different variations you should be fine. just make sure there is enough rest inbetween your training days to allow for recovery.
DB or Incline Bench
Close Grip Bench
Overhead BB Presses
Then usually I'll throw in some core work such as planks.