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Group: General Fitness & Exercise

Program: Add 50 Lbs to your bench

ScoobieSTI Posts: 15 Joined: 2005/07/18	2005/07/23, 02:06 AM Something I thought might be of some use to some of you who are looking to add a bit more weight to your bench. First tried it from an article in Muscle Media, and then came accross someones excell spreadsheet that automatically calculates it all for you. On the Negative/Max days You'll need a spotter. Anyways, I can say that this program worked very well for me. Give it a shot and let me know what you guys think. http://home.comcast.net/~oettingerdub/50bench.zip -Adrian
ScoobieSTI Posts: 15 Joined: 2005/07/18	2005/07/23, 02:12 AM oh ya... I think I should mention that this doesn't work if a.) you are already doing negatives b.) try to do it right after you've completed the program. The body is smarter then you think :) However, I would suggest to do this for the 7 weeks, then move on to dumbbell training for 7 weeks, and then come back and do this program on the incline bench. I think you'll be pretty stoked with the results. at 155lbs I was able to move from a 1 rep max of 225 to 265, and a weight of 170. I think for those who aren't already huge :P this will work quite nicely. Anyways, carry on :)
ScoobieSTI Posts: 15 Joined: 2005/07/18	2005/07/23, 01:44 PM The spreadsheet calculates it automatically. Give me your 1 rep max, and I'll paste it for you.