Found this link in my email
- Thread starter Malic
- Start date
this is a good ole fashion powerlifing program that people have been using for years. it's a good program for you if you follow it closely and don't overtrain. basically the instructions below explain everything you need to know. print it out and read it over and then write down what your week should look like. you may have a hard time following this workout because of your school class and home gym but if you follow it closely you will get the results they say you will. the only thing that I don't agree with was the statement that most bodybuilders can't bench more than 250lbs. that's just bullshit.
Assistance Exercise Instruction
(utilize progressively increasing weight and decreasing reps) Large muscle groups are directly trained by this bench press cycle. Smaller muscle groups that contribute to the bench press should also be trained. Three days after completing the previous chest routine you should train your triceps, biceps and shoulders (day 4). Then, four days later, your back should be trained (day 5). Then Legs should be trained to complete the weeks workout on (day 6). While performing these assistance exercises keep in mind the progressive resistance theory. Perform each exercise by gradually increasing the weights from week to week while decreasing the reps. Perform the following exercises to assist your bench press:
Assistance Exercise Instruction
(utilize progressively increasing weight and decreasing reps) Large muscle groups are directly trained by this bench press cycle. Smaller muscle groups that contribute to the bench press should also be trained. Three days after completing the previous chest routine you should train your triceps, biceps and shoulders (day 4). Then, four days later, your back should be trained (day 5). Then Legs should be trained to complete the weeks workout on (day 6). While performing these assistance exercises keep in mind the progressive resistance theory. Perform each exercise by gradually increasing the weights from week to week while decreasing the reps. Perform the following exercises to assist your bench press:
working on this program is specifically designed to increase your bench so your other muscle groups aren't getting as much recovery time but your chest is the focus here. It's probably not ideal but it works for what it's designed for bro. Good luck with it and stick to it as close as you can. Go out for football bro, you'll have plenty of time for the girls later.
BiggerStronger
Member
ugh...bro, I think you're making a big mistake when you say you are just trying to build your chest. Do a regular workout where you are consistantly working everything. You will gain size everywhere...
S
saudades
Guest
I definitely agree with biggerstronger.
Malic said:
go to www.bodybuilding.com and look them up, it's the easiest way to learn things like this with pictures and some even have videos. you should bookmark it
also www.athlete.com as well
PJT
New member
modizzle said:
I came to that conclusion about a month ago. Why give your opinion if it's just going to be ignored? I'm not sure where things got so complex. Stick to the basics and keep things simple, train hard, eat right, rest a lot and be consistent. It doesn't get much deeper than that.
On the other hand, I can't say that I was much different when I was that age so I'm a hypocrite.
BiggerStronger
Member
agreed bro...I give up too. It's just too much work trying to help this kid out when he doesn't want to listen to anyones advice. I don't want to press the issue that this kid is under the allowed age to be here. (I think it's 18, right???) So just to warn ya little bro...you better start taking our advice to heart and quit all the complicated BS or you might have to find yourself a new home. Not trying to be a prick but you just can't comprehend how hard you make our jobs.
