Chest Routine

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posted by C.B.

Whats up guys? Recently i was stuck in a plateau with my bench press. I started doing only 7 working sets in each workout and i have gone up consistantly 5-10 lbs a week. I do a pyramid with 4 working sets on bench and i do incline dumbbell flies for 3 sets. That doesnt seem like a lot at all, is there some reason im gaining more with this little amount of work?

posted by AMERFOOTBALL

you were over training. i was benching about 260 for about 8 weeks with no gains. in fact some workouts i couldn't push 260. when i switched to 2 work sets on flat bench and 2 work sets on incline, i gained 30 lbs on my bench in 5 weeks.
BTW when I say working sets I mean a set of 4-7 reps clean with the last rep being assisted by the spotter. So for example on bench I do 12 reps of 135 to warm up. then 10 reps of 250, then 8 of like 270 and then i'll aim for 6 at 315-320ish and end up pushing 5+1. then thats it for flat bench right to inclines without the warmup sets. ill do 3 set of 8,5,3 respectively increasing the weight each time. then on to the tri exercises where again i leave out the high rep low weight sets cuz they're already pumping with blood from chest. its the same with all body parts...

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