@@azonprdcr4267 so i just hit 65kg and did the sets for those percentages today. what would i do next session. the exact same reps and weight for 65kg??
Warm-Ups 1. - 46% x (idk how many reps) 2. - 57% x (idk how many reps) 3. - 64% x (idk how many reps) Working Sets: 1. - 80%(8-rep max) x 5 reps 2. - 90%(4-rep max) x 2 reps 3. - 80%(8-rep max) x 5 reps 4. - 65%(16-rep max) x 10 reps 5. - 80%(8-rep max) x 5
If I were you I would stick to the same rep range each set and do different rep ranges each session throughout the week. That way you can guarantee max strength gains in all rep ranges which will increase your 1rm
bro i dont know how the fuck i manage to do it but i increased my pr from 154 lbs to 180 lbs in 4 FUCKING DAYS thank you so much i have been in a plateau for 5 months
@@strongestnattyever-videos2247it will help with strength as you are further training the bottom position of the bench press, where most people fail the rep
@@strongestnattyever-videos2247it will help with a 1rm because some people are weak at the bottom of the movement and pausing helps people get out of the bottom of the movement
Can confirm this is a great program, im a new lifter, started training properly around December- January, added this program in in my last 3 sessions and have felt stronger and stronger each time, I like to pause at the bottom of the rep on each rep
Warmup Bar-20 reps 45% of working weight-15 reps 65% of working weight- 10 reps 85% of working weight- 5 reps Working sets day 1: 70% 1rm 3 sets 8-12 reps 85% of working weight amrap Working sets day 2: 85% 1rm 3 sets 2-6 reps 85% of working weight amrap
This is what i do on my strength day. Except i do a reverse pyramid style. This was one of my workouts before my injury. Warm up 135x3 185x1 225x1 Working set 275x3 275x2 250x6 250x5 230x5 230x4 Paused Then I do my OHP My bench shot UPPPP ..I was back in 315 area then I had a pec injury AGAIN, then messed up my right wrist from fighting. Now after 6months im back in but unfortunately Im benching 225 for only 5 reps 😭 Edit: 3 weeks later and Im at 275 again 🥳. Ill update once i reach 315 for the 3rd time Edit 2: may 8th was out for a month Im currently repping 275. Im doing a 255 5x5 next session. Depending on how that goes ill attempt 275x6 and if I can get that Ill be going for 315. Next update will be once I achieve it 🙌🏿
so did you do only 2 excersies in this treining? also can i apply the same logic in to the squat and deadlift treining like you know pyramid logic. and last question do you think method shown in video gives results
@@mikasq7985 Do I think the method in the video will give results? ..Hmm, I would hope so. Its important to find a plan that works for you individually. I prefer reverse pyramids because im usually to burnt out to lift heavy at the end of my set. By doing a reverse pyramid I can give every set my all. I have two different chest day routines. One focused strength, the other for hypertrophy. Chest Day I do Bench Press OHP Incline Bench press/ Incline Dumbell press Tri Pull downs Partials ____ Arms and Back Lat pulldowns 3 sets close-grip underhand lat pulldowns 3sets Deadlift 1x5 Barbell curls 4 sets seated cable rows 3 sets Forearm curls Overhand forearm curls Dumbell hammer curls ----- Legs I do ATG Squats Leg curls Leg Extensions for quads Standing calf raises Leg press single leg leg press the amount of reps and sets I do depends on if its strength or hypertrophy day.
@@BruhPoole man thank you i will try this plan. i will test method in this video and see if it gives results. do you do more sets when treining for hypertrophy or strenght?
@@mikasq7985 I do more sets when training for strength training suprisingly. Not including warm-ups or pause sets, I try to do 5sets for strength and 4 sets 4 hypertrophy/ intensity days. I try to do a Reverse pyramid/ or either 5x5s on strength. on reverse pyramid days I do whatever my current 5rm max is if i can do another set of atleast 4reps i ill keep going until i cant do 4 then Ill drop my weight by 10lbs /20lbs depending on how fatigued i am. If my 5rm goes up 5lbs the next strength day ill continue with that until I plateaut. Once I platue, on my next strength day I drop the weight by 25/30lbs and try to do a 5x5 of that. If I can do 80% of the 5x5 ill try for a new 5rm. If i cant then ill drop back down 25/30lbs and will stick with that 5x5 until I hit 100%. Once I hit 100% I deload Depending on how fatigued i am and when I return my 5rm usually has increased by 10lbs. But also note i am a returning lifter so my progress will be faster than someone who has never lifted those weights before
I just did that cos it seemed to make sense, classic (ish) pyramid (5 reps then 4 then 3 then back off sets n 1 amrap set) then a couple sets of paused bench after that n u golden 💪💪💯💯💯
Usually i start with 3x3. Once im comfortable with it, ill try to advance to 3x4. After this 3x5. Once i can do 5 sets of 3. Ill increase reps. 4x5. After like 3-4 weeks ill do 5x5. After 3 weeks of ill increase the weight and start again 3x3.
I start at 3x3, then go for 4 sets of 3, 5 sets of 3, 3 sets of 4, 4x4, 5 sets of 4, 3 sets of 5, 4 sets of 5 and then finally 5x5. I use this for pull-ups and dips. Every week i make it harder.
@@joesuarez8578 I haven't been doing it for long time so i haven't hit a plateau yet. I worked out today and did better than last week. Possibly there will be a time where i'll need deload to keep progressing. I never heard of that program you mentioned. Have you done a deload week already?
Example: 3 x 3 @ 135lbs - Session 1 3 x 4 @ 135lbs - Session 2 3 x 5 @ 135lbs - Session 3 4 x 5 @ 135lbs - Session 4 5 x 5 @ 135lbs - Session 5 3 x 3 @ 145-150lbs - Session 6 Weight & Reps most likely won’t go up in just one session but I only used that as an example
Warmups Set 1 80 percent of one rep max-5 reps Set 2 90 percent of one rep max-2 reps Set-3 Back to 80 percent- 5 reps Set 4 65 percent of one rep max,-10 reps Set 5 Back up to 80 percent-5 reps
Warmups(maybe 1-3 sets at 50% working weight 5 reps per set) with one set to failure in whatever rep range you want, preferably single digits (1-9) Do it as often as needed , if you’re not getting stronger you’re probably doing too much, I’m doing it once a week and have been setting new PRs every week for months, never seen strength gains like this in my life I used to do 30 sets of bench per week that hurt my gains, 15 sets per week hurt my gains, so I dialed back to one set per week ( with warmups ) and been setting new PRs every week for a long time making those noob gains again, don’t believe me ? Try it for yourself , you will only get stronger
Thats hypertrophy training wich is for volume and building alot of muscle. This training on the other hand doesnt build as much muscle but focuses on strenght
my powerlifter friend got me into the gym and i’ve just been listening to him he got me from 135 to 295 in 4 months he said it took him almost a year to get 315 and he benches 475
@@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
My max is 250lbs and I have gotten 90% of my max for 5 reps just recently. I know I can’t get any more than my max rn. Does this mean I need to train with less volume?
You’re probably stronger than your max weight. I suggest that you work on speed benching with some bands for a month or two along with your bench press program. I know you will see the results. When I competed I had a nys record for my division 165 raw class of 341.7 pounds. Non competitive just training I managed to get 355 right before my accident
@@abhijayskumar7408 I’m good I deal with chronic nerve pain that is unbearable at times but I make the most out of life that I can. I stay in the gym but not strong as I used to be. I can’t use leg drive whenever I bench press but I now workout to look good and be pain free
@@henocklaterre649your warmups should be at least a few with the bar then add a light warmup weight and do at least 6-8 but make sure you arent tiring yourself out but also get the blood flowing in your muscles, then at the heavier warmup weight i personally just do 1 or 2
This is not a full program. This is one exercise for one day. A program consists of the basic compound lift & then several technical variations of the lift over a course of weeks👌🏾
@@jusCash I’m saying he literally did ONE exercise & called it a program😭 A program consists of MULTIPLE workouts over a course of typically 4-6 weeks.
You dont want to go back down in weight prior to ORM. Generally speaking it’s not optimal. What works for him doesn’t mean it’s ideal for the majority.
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!
I do something similar I do 5 @80% and 5 again maybe ten pounds heavier but I do three reps then three again then just 2 and every week I try to make that last set increasing reps and I do that for six weeks and then I max out and restart from there
Mine is very basic I want to actually build my chest and surprise my muscles though so I will try this. I usually do 10 reps of a working weight, then go up 10 pounds, try to get another 10, then go up 20 pounds and get as many as a can. 3 total sets not counting a warm up
@@henocklaterre649I know static holds way above your max def helps, gets you used to heavier weight. But idk right after a warm up set, I would do it later on
@@big4headman972it’s called Mash method, helps make heavy weight feel lighter. Though 30 seconds is way too much, do around 10-15 or even 5 seconds if it feels like it’s going to hurt performance because it’s too heavy, find a nice in between of priming yourself for a heavy weight, to make your working set weight feel like and not fatiguing yourself
Failure or 5 reps I guess. If you don’t 1RM often and you get 5 reps on the last set after doing it (ex. Week 1: 135lbs for 3, then week 2: 135lbs for 4, etc) then when you get 5 reps you can just up the 1RM weight the percentages are based off of for 3 reps again on your last set.
Bro i am 14 and got to 220 without any program just by doing 3x3 5x5 3x3 negatives skull crushers dips with weight. I do that on different workouts. And that gave me 25 pounds to my bench evr month now i am progressing slow but still.
That's called western periodization and when prepping for a meet that cause detaining. The best method is the conjugate method created by Louie Simmons at westside barbell - the one gym that has more powerlifting world records than any gym in the entire world.
Smolov Jr way better, going down with a weights has no sense in strength training, unless you change your grip and going up to previous weight in pyramid way with different grip
135lb 10 reps 225lbs 6 reps 275lbs 1 rep 315lb. 1 rep 365lb 1 rep 405 1 rep 455lb 1 rep max set 525lbs 1 rep. This was my last chest workout warmup sets is a must.💪💪
first of all, train 2-3x/week. Use weight that you can do Max 7-8 reps with and do 5x5 with it. And then always increase reps by one, and dont always use The same weight. For example If I could do 6 reps with 67.5kg, and 4 reps with 70kg, one workout If try to hit 70kg for 5, and next Time I would try to hits 67.5kg for 7. Just try to do something better than last workout. Also do dips, explosive push-ups, dumbbell bench press, skullcrushers, incline bench press, floor press and close grip bench. Also, eat a lot, eat enough protein (1g/lb of Bodyweight or 2.2g/kg of bodyweight) drink enough water and sleep 8-10 hours a night. Get stronger in all variations of bench presses and accessory lifts. Also get sensei and big Back. Do row and pull-ups or Even pulldowns to really get big lats and upper Back (This makes your Back good surface for bench press) Hopea This helps!
@@onefreekicker2957 one rep max is 275. 80 percent of that is 220. I literally can do 225 over 10. Before this one rep max it was 245 I could do 225 5 times. I guess I’m different kinda. Idk
You made your video idiot proof lol. if you guys are wondering. 100% would be he's 1rep max. Warm ups then 5x5, with a heavy all out drop set on the last one. That's all you need
my max is his warm up 💀
double my max💀
Stick to your linear-progression, bro. You’ll get it soon.
that goes for everyone man. There’s always a bigger bencher
@@rafefeatherstone4279 that was 80kg so you're fine i think, but yes he is repping my max as warm up
So what who cares
Went from 205lb to 255lb in a few months. I declare this as valid ✅
Did you only do this training method on bench?
how did you progress this
@@nintendryan1355by maxing out lol
@@azonprdcr4267 so i just hit 65kg and did the sets for those percentages today. what would i do next session. the exact same reps and weight for 65kg??
Bro whatttt please help me
Warm-Ups
1. - 46% x (idk how many reps)
2. - 57% x (idk how many reps)
3. - 64% x (idk how many reps)
Working Sets:
1. - 80%(8-rep max) x 5 reps
2. - 90%(4-rep max) x 2 reps
3. - 80%(8-rep max) x 5 reps
4. - 65%(16-rep max) x 10 reps
5. - 80%(8-rep max) x 5
And increase weight every week?. What is idk?.
@@cransaftvalve734i think increase weight if u got new pr
@@cransaftvalve734do a 1 rep max every week, don’t add weight at random.
If I were you I would stick to the same rep range each set and do different rep ranges each session throughout the week. That way you can guarantee max strength gains in all rep ranges which will increase your 1rm
@@thomasowens4844 OK, thanks.
This actually helps A LOT THX
bro i dont know how the fuck i manage to do it but i increased my pr from 154 lbs to 180 lbs in 4 FUCKING DAYS thank you so much i have been in a plateau for 5 months
Doing paused reps for 2-3 seconds also help a lot in Benchpress strength
No it actually does not. It will help with reps, but not with a one-rep max strength. I am the natural King, and mere mortals worship me.
@@strongestnattyever-videos2247 ok bro👍
@@strongestnattyever-videos2247it will help with strength as you are further training the bottom position of the bench press, where most people fail the rep
@@strongestnattyever-videos2247it will help with a 1rm because some people are weak at the bottom of the movement and pausing helps people get out of the bottom of the movement
@@strongestnattyever-videos2247goofy ahhh ego 😂😭
The 5 rep range is where the money is made.
Not for hypertrophy
@@solshieldsthe video is about strength
@@solshieldsno shit
@@solshields and yes for hyperteophy. If you want actual contractile tissue, yes
@@solshields irrelevant. Strength video.
Went from 275 to 315 in 2 months very well done program.
Did you really?
Ya
@@NattyCentral-pl6dw how much rest between sets?
@@Ephraim862-3 mins
How long to do this before I try my Max again ?
Can confirm this is a great program, im a new lifter, started training properly around December- January, added this program in in my last 3 sessions and have felt stronger and stronger each time, I like to pause at the bottom of the rep on each rep
Hey man, beautiful pyramid training!
Warmup
Bar-20 reps
45% of working weight-15 reps
65% of working weight- 10 reps
85% of working weight- 5 reps
Working sets day 1:
70% 1rm 3 sets 8-12 reps
85% of working weight amrap
Working sets day 2:
85% 1rm 3 sets 2-6 reps
85% of working weight amrap
Good old pyramid - simple and effective
Bilbo is the BEST programa and the BEST natural bench press lifter EVER❤❤❤❤
Is this it ?
This is what i do on my strength day. Except i do a reverse pyramid style.
This was one of my workouts before my injury.
Warm up
135x3
185x1
225x1
Working set
275x3
275x2
250x6
250x5
230x5
230x4 Paused
Then I do my OHP
My bench shot UPPPP ..I was back in 315 area then I had a pec injury AGAIN, then messed up my right wrist from fighting.
Now after 6months im back in but unfortunately Im benching 225 for only 5 reps 😭
Edit: 3 weeks later and Im at 275 again 🥳. Ill update once i reach 315 for the 3rd time
Edit 2: may 8th was out for a month Im currently repping 275. Im doing a 255 5x5 next session. Depending on how that goes ill attempt 275x6 and if I can get that Ill be going for 315. Next update will be once I achieve it 🙌🏿
so did you do only 2 excersies in this treining? also can i apply the same logic in to the squat and deadlift treining like you know pyramid logic. and last question do you think method shown in video gives results
@@mikasq7985 Do I think the method in the video will give results? ..Hmm, I would hope so. Its important to find a plan that works for you individually. I prefer reverse pyramids because im usually to burnt out to lift heavy at the end of my set.
By doing a reverse pyramid I can give every set my all.
I have two different chest day routines. One focused strength, the other for hypertrophy.
Chest Day I do
Bench Press
OHP
Incline Bench press/ Incline Dumbell press
Tri Pull downs
Partials
____
Arms and Back
Lat pulldowns 3 sets
close-grip underhand lat pulldowns 3sets
Deadlift 1x5
Barbell curls 4 sets
seated cable rows 3 sets
Forearm curls
Overhand forearm curls
Dumbell hammer curls
-----
Legs I do
ATG Squats
Leg curls
Leg Extensions for quads
Standing calf raises
Leg press
single leg leg press
the amount of reps and sets I do depends on if its strength or hypertrophy day.
@@BruhPoole man thank you i will try this plan. i will test method in this video and see if it gives results. do you do more sets when treining for hypertrophy or strenght?
@@mikasq7985 I do more sets when training for strength training suprisingly. Not including warm-ups or pause sets, I try to do 5sets for strength and 4 sets 4 hypertrophy/ intensity days. I try to do a Reverse pyramid/ or either 5x5s on strength. on reverse pyramid days I do whatever my current 5rm max is if i can do another set of atleast 4reps i ill keep going until i cant do 4 then Ill drop my weight by 10lbs /20lbs depending on how fatigued i am. If my 5rm goes up 5lbs the next strength day ill continue with that until I plateaut. Once I platue, on my next strength day I drop the weight by 25/30lbs and try to do a 5x5 of that. If I can do 80% of the 5x5 ill try for a new 5rm. If i cant then ill drop back down 25/30lbs and will stick with that 5x5 until I hit 100%. Once I hit 100% I deload Depending on how fatigued i am and when I return my 5rm usually has increased by 10lbs.
But also note i am a returning lifter so my progress will be faster than someone who has never lifted those weights before
@@BruhPoole thank you i will consider using this tips
as soon as i read quick results i opened the comments and shit the vid down🔥🥶🔥
Bros warmup is more than my max
I just did that cos it seemed to make sense, classic (ish) pyramid (5 reps then 4 then 3 then back off sets n 1 amrap set) then a couple sets of paused bench after that n u golden 💪💪💯💯💯
Guys don’t forget to take 2-4 mins of rest between sets I promise it helps even more
Damn, bro's gotta take some breaks. He did all his sets in under a minute. That's crazy!
I do the same. 99% similar.
I do 70% rep for 2 sets and climb and go back down
You increasae weight every week?.
Pin press with 105% of weight then mixed with static holds with 105% of max with someone lifting it off for you
I'm going to try thisb
Usually i start with 3x3.
Once im comfortable with it, ill try to advance to 3x4. After this 3x5. Once i can do 5 sets of 3. Ill increase reps. 4x5. After like 3-4 weeks ill do 5x5. After 3 weeks of ill increase the weight and start again 3x3.
I start at 3x3, then go for 4 sets of 3, 5 sets of 3, 3 sets of 4, 4x4, 5 sets of 4, 3 sets of 5, 4 sets of 5 and then finally 5x5.
I use this for pull-ups and dips. Every week i make it harder.
@@joesuarez8578 I haven't been doing it for long time so i haven't hit a plateau yet. I worked out today and did better than last week. Possibly there will be a time where i'll need deload to keep progressing. I never heard of that program you mentioned. Have you done a deload week already?
i'll try it
Example:
3 x 3 @ 135lbs - Session 1
3 x 4 @ 135lbs - Session 2
3 x 5 @ 135lbs - Session 3
4 x 5 @ 135lbs - Session 4
5 x 5 @ 135lbs - Session 5
3 x 3 @ 145-150lbs - Session 6
Weight & Reps most likely won’t go up in just one session but I only used that as an example
Imma try this. Sounds good to me
Got it bro💪💪🏿😊😊
What is a good indicator on when you should go for a max when doing this program? Do you do progressive overload for this program?
Twice a week I assume? Also do you do other chest and teicep exercises or your only goal is powerlifting?
Warmups
Set 1
80 percent of one rep max-5 reps
Set 2
90 percent of one rep max-2 reps
Set-3
Back to 80 percent- 5 reps
Set 4
65 percent of one rep max,-10 reps
Set 5
Back up to 80 percent-5 reps
What are practical uses for bench press strength?
Just gave this a go yesterday and my chest is sore as hell... def a like and subscribe
Anybody else like how he said, "I MANAGED THREEEEE!"😂😂😂
So far have done this the past month. Went from benching 180 to 195 in a month. This is working on chest once a week
How long to do this before I try my Max again ?
Warmups(maybe 1-3 sets at 50% working weight 5 reps per set) with one set to failure in whatever rep range you want, preferably single digits (1-9) Do it as often as needed , if you’re not getting stronger you’re probably doing too much, I’m doing it once a week and have been setting new PRs every week for months, never seen strength gains like this in my life I used to do 30 sets of bench per week that hurt my gains, 15 sets per week hurt my gains, so I dialed back to one set per week ( with warmups ) and been setting new PRs every week for a long time making those noob gains again, don’t believe me ? Try it for yourself , you will only get stronger
I do 5 sets of 10, it works as well!
Thats hypertrophy training wich is for volume and building alot of muscle.
This training on the other hand doesnt build as much muscle but focuses on strenght
my powerlifter friend got me into the gym and i’ve just been listening to him he got me from 135 to 295 in 4 months he said it took him almost a year to get 315 and he benches 475
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.
My max is 250lbs and I have gotten 90% of my max for 5 reps just recently. I know I can’t get any more than my max rn. Does this mean I need to train with less volume?
Does this work on ohp ?
Gained +15 pounds bench PR doing this thanks
For how long did you do this and how many times per week?
@@Figuremotivation9 three times per week, for about 5 weeks then tested my 1 rep max.
I personally do 5x5 of 85% of 1RPM
Do we repeat it after one whole cycle up to set 5 until failure or one cycle is enough
My programs consists of ….genetics .
I will try it today
For how long and often per week should you do this?
I’ve just recently started doing this and was wondering when I should add more weight so I can progress?
What happens if i did all sets?
You’re probably stronger than your max weight. I suggest that you work on speed benching with some bands for a month or two along with your bench press program. I know you will see the results. When I competed I had a nys record for my division 165 raw class of 341.7 pounds. Non competitive just training I managed to get 355 right before my accident
Sir what happened to you
@@abhijayskumar7408 I was shot in the back and paralyzed from the waist down back in 2012. I was hit by a stray bullet
@@edmondcarter9457 oh my god man , I think you live in US and guns are legal there so someone played with it.. 😞 how are you sir now
@@abhijayskumar7408 I’m good I deal with chronic nerve pain that is unbearable at times but I make the most out of life that I can. I stay in the gym but not strong as I used to be. I can’t use leg drive whenever I bench press but I now workout to look good and be pain free
Kind a cool routine. A lot of volume for building strength tho
How much do you start with on warm ups based on your 1 rep max? And how many reps
He is warming up with 50 and 65%
@@David-pw9tc how many reps?
@@henocklaterre649your warmups should be at least a few with the bar then add a light warmup weight and do at least 6-8 but make sure you arent tiring yourself out but also get the blood flowing in your muscles, then at the heavier warmup weight i personally just do 1 or 2
Always build up to 40% of your max as a warm up. I bang out 20 reps in a light weight to get the blood in there then build up to 40%
Watch that left wrist bro
Warm up- as little reps as possible highest weight you can while in pain
would this pyramid also work for squat and deadlift?
This is not a full program. This is one exercise for one day. A program consists of the basic compound lift & then several technical variations of the lift over a course of weeks👌🏾
Are you saying this won’t benefit anyone in strength if they used this sets-scheme for a while?
@@jusCash I’m saying he literally did ONE exercise & called it a program😭 A program consists of MULTIPLE workouts over a course of typically 4-6 weeks.
I do all of this and then rep 235 for 7 and I’m done.
Set one (1 rep max)
Set two (30 rep max)
Deep stuff
How long to rest for between sets
Does this program increase you’re 1 rep max?
I never really warm up while doing bench press
You dont want to go back down in weight prior to ORM. Generally speaking it’s not optimal. What works for him doesn’t mean it’s ideal for the majority.
How long to do this before I try my Max again ?
Those flates look fuzzy
how many times a week i got to do this for max increase in progress?
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!
Has anybody tried this for a while yet? Have you seen any major progress
I do something similar I do 5 @80% and 5 again maybe ten pounds heavier but I do three reps then three again then just 2 and every week I try to make that last set increasing reps and I do that for six weeks and then I max out and restart from there
Mine is very basic I want to actually build my chest and surprise my muscles though so I will try this. I usually do 10 reps of a working weight, then go up 10 pounds, try to get another 10, then go up 20 pounds and get as many as a can. 3 total sets not counting a warm up
How would I apply this to squat and deadlift?
But progression system?
Do warn up with empty bar after warn up try to hold 120% for 30 sec or 1 minute
Really?
@@henocklaterre649I know static holds way above your max def helps, gets you used to heavier weight. But idk right after a warm up set, I would do it later on
120% for a minute sounds ridiculous. I’d say 15 seconds is more logical
@@big4headman972it’s called Mash method, helps make heavy weight feel lighter. Though 30 seconds is way too much, do around 10-15 or even 5 seconds if it feels like it’s going to hurt performance because it’s too heavy, find a nice in between of priming yourself for a heavy weight, to make your working set weight feel like and not fatiguing yourself
@@ohareair552I personally do 160% for 30-45 second and it really helps
Does it work for squat
How many times in week should do bench
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.
Is this Nsuns?
How often to do this routine?
One day
Song?
Any logic behind the last set?
Failure or 5 reps I guess. If you don’t 1RM often and you get 5 reps on the last set after doing it (ex. Week 1: 135lbs for 3, then week 2: 135lbs for 4, etc) then when you get 5 reps you can just up the 1RM weight the percentages are based off of for 3 reps again on your last set.
How do u progress with this
i think you try to get a better 1 rep max every few weeks or so, and you work from that
Bro i am 14 and got to 220 without any program just by doing 3x3 5x5 3x3 negatives skull crushers dips with weight. I do that on different workouts. And that gave me 25 pounds to my bench evr month now i am progressing slow but still.
you probably carry lot of weight
That's called western periodization and when prepping for a meet that cause detaining. The best method is the conjugate method created by Louie Simmons at westside barbell - the one gym that has more powerlifting world records than any gym in the entire world.
Sorry typo up there, I meant detraining/deconditioning
How much do u weigh
warmup double my max :sob:
Haven't really seen any progress
Smolov Jr way better, going down with a weights has no sense in strength training, unless you change your grip and going up to previous weight in pyramid way with different grip
When should I try my new PR and add some weight ?
Same question
prolly after a week or 2. Depends on how you feel
135lb 10 reps 225lbs 6 reps 275lbs 1 rep 315lb. 1 rep 365lb 1 rep 405 1 rep 455lb 1 rep max set 525lbs 1 rep. This was my last chest workout warmup sets is a must.💪💪
bw? cuz those are crazy numbers
@@Unhandyreal Im 6ft. 2inches tall 285lbs.. 40 years old.
@@outlaw_80 got that 80's 90's strength, different generation.
@@randomrandom-zl6woI just recently put up a video of a burn out last set. I busted 315 for 21 reps.👍👍 I'm proud of that being as I'm 40 years old..
want to gain strength look up the tactical barbel books
You are missing soooo much volume
How often do you max out
Asking same
just the last set makes no sense to me.
This is very true that’s how you show guy what to do without selling a promo or products . Let’s go we on that path to 405
What does rep mean and reps mean 😭😭😢😢😭😭😭
Repetition
20grams?
Run smolov
HOW MANY DAYS A WEEK
Asking same
3 times
@@caloFi for how many weeks until I should try my Max again ?
that salve body
Keep your head down
He’s only doing 165 max
Bro my max is 60kg but I can rep 85% of my one rep max for 10 rep
💪😁
How many days a week should we try this
Can anyone tell me complete to follow along
first of all, train 2-3x/week.
Use weight that you can do Max 7-8 reps with and do 5x5 with it. And then always increase reps by one, and dont always use The same weight. For example If I could do 6 reps with 67.5kg, and 4 reps with 70kg, one workout If try to hit 70kg for 5, and next Time I would try to hits 67.5kg for 7. Just try to do something better than last workout.
Also do dips, explosive push-ups, dumbbell bench press, skullcrushers, incline bench press, floor press and close grip bench. Also, eat a lot, eat enough protein (1g/lb of Bodyweight or 2.2g/kg of bodyweight) drink enough water and sleep 8-10 hours a night. Get stronger in all variations of bench presses and accessory lifts. Also get sensei and big Back. Do row and pull-ups or Even pulldowns to really get big lats and upper Back (This makes your Back good surface for bench press) Hopea This helps!
@@mrmarno7639 thank u for the help mate.
@@pushkarvohra9712 no problem. Do you train on commercial gym or at home?
@@mrmarno7639 commercial gym bro
@@mrmarno7639 thanks
This is a warm up for me. I can rep 80% of my one rep max over 10 times.
Bro,u couldn’t.What’s your 1 rep max and 80 percents of that
If you could 10 reps of what you think is your 80% maybe you could actually go heavier for your 1 rep max and thats not your 80%
@@thegrox4825 he could 100% go heavier.If his max is like 100 kg and he can do 80 kg for 10 reps+ it’s minimum 105 kg maybe to 120 kg
That’s not ur one rep max then 💀💀 there’s calculators to find out how much actually is
@@onefreekicker2957 one rep max is 275. 80 percent of that is 220. I literally can do 225 over 10. Before this one rep max it was 245 I could do 225 5 times. I guess I’m different kinda. Idk
You made your video idiot proof lol. if you guys are wondering. 100% would be he's 1rep max. Warm ups then 5x5, with a heavy all out drop set on the last one. That's all you need
Am I the only one that notices that those are 20s, and not 45s? Biggest 20s I've ever seen
These are 20kg plates. 20 kg is basically equal to 45lbs
@maciekponka1061 so youre6telling me this guy is warming up with 225? I not a hater, but I dont think so friend
I bench 225 x 10 reps, but never try 315,
You got this bro. Im at 150 for 1RM rn just doing 5x5 for now
@brokenhero6828 thanks, but you're doing very good job.
@@rkmobilecarwashdetailing7746 Thank you brother
@brokenhero6828 you're welcome