Відео

Bruh

Joy Sistina

Since it's strength training go for 2-3 times. But be sure you can keep up with that, otherwise do it just for 1-2 days.

Don’t do this.Do barbell bench press variations 3x a week. Make sure you have a rest day in between at least. Day 1- Do 5x5 of 75% of 1RM competition bench Day 2- Spoto press with slightly wider grip than competition bench. This will increase stretch on pec, and work on improving your mid point, which most people get stuck on. Do this for 4x6 of 73% of your 1RM on Spoto press, which is about 7-10% weaker than your competition bench. Day 3- you can do touch and go bench press, or close grip bench press if your lockout is your weakness. I suggest touch and go for 3x5 of 75% of your Touch and go 1RM, which should be 5-10% stronger than your competition bench. Afterwards, go back to doing an AMRAP set with your 75% of competition bench with competition bench style. If you can do more than 10 reps, add 5 lbs to your competition bench max. Progression: Do this arrange for 4 weeks. From week 1-3, you will increase your percentage by 2.5%. For example- week 1: 75%, week 2: 77.5%, and week 3: 80%. The reps will stay the same. For week 4, you will need to give your body some rest, so stay at that same percentage as week 3, but reduce all of your working sets for bench by half. Then you can recycle the same program over and over again. Make sure to stay at slight caloric surplus, get enough sleep, and be smart about how you train. Take deloads, or do strength blocks for other body parts like shoulders via shoulder press if you feel like benching too much for too long is hurting your joints. Goodluck!

She represents the best of the best of natural girls, meanwhile you represent more of an average man who trains naturally, no offense but that’s better than others. She probably has also trained longer than you had by that point, probably since she was 13 or maybe 14.

@@-coolerlegothings-9784 none taken, I agree. You are correct. That's most likely the case, really.

How? How many sets and reps on bench?

@@Boltthe410 he divides his training so that for x amount of weeks he emphasizes strength and x amount of weeks he emphasizes size. he goes based off rpe so during the strength phase i do heavy sets of 1-5 reps for 2-5 sets; week 1 5x5 week 2 4x4 until week 5; 1x2 and then for size he assigns me 3 sets of 8; 10; 12;15 x 5;4;3;3 with last set going to failure (he says never go to failure during strength training most important rule)

he’ll tell me to lower the weight for example if i did a 5x5 set where the last rep on the first set was rpe 8 or above since it was too close to failure; he’ll be less cautious of this during volume training and tells me to up the weight if rep 8 didn’t take me near failure (rpe 9+) on week 1

@@ronniethepope so going to failur on a 3x3 for example is not good?

@@Boltthe410 for strength training going to/very near failure is no good until the last week of that strength block; so no.

2-3 times to get stronger with 1-2 days of rest in between bench sessions it Got me to 315 in about 7months at 38yrs old.