Do This to Get that D-Cup!
Is your bench routine flat and your strength/size-gain goals seem to be falling by the wayside. Try this. One day a month, do your bench workout twice. It’s a two-fer.
The first time (in the morning), go as heavy as you possibly can to still attain five reps of five. Run those five by fives through your whole workout. For a target weight, you should be working with 80 percent of your one rep max. So, if your one rep max on the flat bench is 200, you should be working with 160.
Flat bench: 5x5@ 160 lbs.
Decline bench: 5x5@ 80%
Incline bench: 5x5@80%
Flies: 5x5@ 80%
Wait at least 3 hours, but preferably six, and go back to the gym. Now do the same exact routine, except swap out the heavy set of 5x5 with high volumes of singles at a very light weight. Your goal is to get fifty (that’s 50 – honey) reps at each one of these exercises. I would work with no more than 50 percent of my one rep max.
Flat bench – 50 reps. You push out as many as you can, rack the weight, catch your breath for 30 seconds, and start benching again. Repeat this until you hit the magic number of 50. Do the same for the incline, decline and flies.
I can almost guarantee that you will wake up in the middle of the night with massive tit throbbing that will require sufficient aspirin…but you can actually feel yourself growing.
And make sure you get your 1 gram of protein per pound of body weight on days when you lift. Recovery is critical if you a set of eye catching pecs.
Is your bench routine flat and your strength/size-gain goals seem to be falling by the wayside. Try this. One day a month, do your bench workout twice. It’s a two-fer.
The first time (in the morning), go as heavy as you possibly can to still attain five reps of five. Run those five by fives through your whole workout. For a target weight, you should be working with 80 percent of your one rep max. So, if your one rep max on the flat bench is 200, you should be working with 160.
Flat bench: 5x5@ 160 lbs.
Decline bench: 5x5@ 80%
Incline bench: 5x5@80%
Flies: 5x5@ 80%
Wait at least 3 hours, but preferably six, and go back to the gym. Now do the same exact routine, except swap out the heavy set of 5x5 with high volumes of singles at a very light weight. Your goal is to get fifty (that’s 50 – honey) reps at each one of these exercises. I would work with no more than 50 percent of my one rep max.
Flat bench – 50 reps. You push out as many as you can, rack the weight, catch your breath for 30 seconds, and start benching again. Repeat this until you hit the magic number of 50. Do the same for the incline, decline and flies.
I can almost guarantee that you will wake up in the middle of the night with massive tit throbbing that will require sufficient aspirin…but you can actually feel yourself growing.
And make sure you get your 1 gram of protein per pound of body weight on days when you lift. Recovery is critical if you a set of eye catching pecs.
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