Bodybuilding Lair Forum

DocEldridge · 02-09-2010, 06:45 PM

Here's a chest routine for flat bench. Use a partner and go balls to the wall. Modify your other chest routine around this. Follow with heavy incline then the rest can be moderate and higher reps. Start low. train chest twice per week and don't move up until you can do the last set with minimal help 2 training days in a row. This will tear you up and this is what helped me set my own bench personal best.

Jojomofoman · 02-09-2010, 10:46 PM

Quote:

Originally Posted by DocEldridge

Here's a chest routine for flat bench. Use a partner and go balls to the wall. Modify your other chest routine around this. Follow with heavy incline then the rest can be moderate and higher reps. Start low. train chest twice per week and don't move up until you can do the last set with minimal help 2 training days in a row. This will tear you up and this is what helped me set my own bench personal best.

I'm confused, it looks like a bunch of numbers to me!

I'm trying to make sense of it

DocEldridge · 02-09-2010, 10:56 PM

the first number is the reps and after the dash is the weight you should use. Figure out your one rep max. Find the heading number your max falls under. That is the section that you should be able to barely accomplish. I usually have people start 2 sections before that. Then work your way up like I explained in the previous post. Therefore if you can only do one rep of 100-105lbs (then you should probably quit

) you would start at the top left of the page until you can accomplish that twice. then move one heading to the right until you can do that twice. keep moving to the right until you are HUGE. Clear as mud. Good. Sorry it's in lb instead of kg for you people that speak proper English...

Doc

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