Increasing my bench press with my 6-4-2 strength training! Road to 500 pound bench press is close!
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- Опубліковано 3 бер 2024
- 500 pound bench is just around the corner! Back on my 6-4-2 strength training program! #gymworkout #beastmodeactivated #benchpress #heavyweightlifting #motivation #500poundbenchpress
massive push! you came back on the same day I switched off high rep back to the 6-4-2 I picked up from you haha, wicked timing
On last set yes you made a good call on not hitting the third rep of 470 cause youd already done your heavy work and for myself if ive done all my heavy sets and decide to go a little higher ill leave that last rep in the tank JUST SO I DONT OVERTRAIN... believe me,ive done it both ways but im stronger next session if i leave one..But again,thats just how my body works
Awesome!
Love this shit, great work bro. Going to try this 6-4-2.
Thanks. Let me know how it works for you.
Vulcanfist I just want to say that I have had so much success with this 6 4 2 program. A few years ago I tried Mark Bells bench program and managed to get my 1 rep max to 130kg but couldn't progress any further. For the next couple of years I focused my training more towards hypertrophy but in December I decided to go for the 3 plate bench again and found your channel. In December my 1RM was 125kg, a couple of weeks ago I hit 140 for an easy single rep. My 100kg amrap went from 11 reps to 18 today. Thanks brother 💪
That’s awesome to hear. Keep at it and keep me updated.
When you move up on the 2 rep set, do you move the other two sets up too or play it by ear?
@@floranfauna3090 go by feel on your first two sets. Just make sure they aren’t a struggle
Now that’s strong 👍💯 great work brother
Appreciate it
Wow more than 210kg that's amazing
whats the whole program? body split, days, accessories, etc. whats day is leg day, back, shoulders, what days are bench. once a week twice? please explain
Is there a specific program you use for the rep scheme? Or how would you progress using the 6 - 4 - 2 scheme
No program. The weight you use for each set you find specifically for you. The 6 Rep set is a weight you can do about 7 with. You don’t want to struggle with your 6th Rep. same thing for the 4 Rep set. Now the 2 Rep set is something you can only get for 2. Once you can do 3 reps move up 5 pounds next session. If you’re feeling good that day go ahead and do another 2 rep with extra 5 pounds.
I also do another chest on same day. 2 chest 2 tricep an 2 Shoulder. That’s my chest day exercises on Monday and Thursday. Tuesday Friday is 2 legs 2 back and 2 bicep. Wednesday and weekend rest day.
Thanks thats awesome, will need to try out for sure!
@@vulcanfist3007
Do you believe in the retracting shoulder blade hype. I feel it hurts my bench
@@vulcanfist3007next session you add 5 pounds on the 6 ,4 and 2 rep set right? Not just om the 5 pound set, right?
@@khole15 if you get the 2 rep set for 3 then next session go up 5 pounds just on the 2 rep set. If you feeling really good then go ahead and add 5 pounds right then and get rest break and do another 2 rep with new weight.