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Thread: Most effective bench regimen?

  1. #1
    Wannabebig Member
    Join Date
    Jun 2007

    Most effective bench regimen?

    In high school, my weightlifting coach made us do a workout for bench that gradually decreased reps and increased weights. For example, when my max was 250 I would do 190x10 200x8 210x6 220x4 230x3 240x2 and 250x1. Is this a effective way to work bench, or is there a more effective way available?

  2. #2
    Hulk Smash! LouPac's Avatar
    Join Date
    Apr 2006
    It's not bad, but you have to constantly vary your workouts, you can't do the same thing every week. I personally like to use triples and singles a lot, where you do do 3+ sets of 1 rep with 90% of your 1 RM.

    Increasing your bench press also involves working your triceps with heavy weights, as well as a lot of upper back work.

  3. #3
    Senior Member Vapour Trails's Avatar
    Join Date
    Sep 2004
    Winnipeg, Canada
    Schemes like decreasing reps and increasing weight are not very productive. By the time you gets to weights heavy enough cause overload and adaptation, you 'vespent a lot of your energy. Warming up to a working weight with mulitple low rep sets, then doing sets across with the working weight is far more productive in producing strength increases. Consider buying the book practical programming.
    That's a picture of Scarlett Johansson.

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