Has anyone done this workout?

[denrocks1]

http://www.bodybuilding.com/fun/phano53.htm
Have any of you guys tried this workout? It's supposed to add 40lbs bench in 21 days. Thank you for any help!


I posted this in the teen bodybuilding forum, but I deleted it because everyone was just criticizing me because of my weight, but I weigh 120lbs now. So Don't give me any **** about my weight. Live with it, im asking a question not if I weight enough, i'll probably just cancel my account if I get a bunch of that **** again in this forum.

I figured everyone in this forum has alot more experience than all those immature people in the teen section. So thank you for any help.

[EinMassengrab.]

my first year of lifting, i did something like that... except i did it 3x a week, and was only able to do that because i didn't do ANY leg stuff. i always did 3x5, and ALWAYS tried increasing the weight to see if i could get it for 5 reps, and if i couldnt you add an extra rep with your current weight. the main key to success is to always be upping the weight and/or reps. when i first started, i was gaining seriously 10 lbs every week on bench.. but that only lasted a few weeks. after that i was gaining at least 5 lbs a week for a very long time

[theduffman]

I would not suggest it for a beginner. I would suggest, for building a solid base and getting some good strength a 5x5 routine. Only thing you really need to do is 1) be consistent 2) make sure you're eating enough 3) have the patience to go light when you need to but the balls to go heavy when you need to. Dont put your 2-rep max on there, get 1 or 2 reps and call that a set of your 5x5. You're going to be eager to max out bc you're getting stronger but do it very rarely. 4) finally have the commitment to continue to work everything, not just bench. Make sure you're squatting and doing a lot of back work and keeping up with your core strength. Good luck

[denrocks1]

I would not suggest it for a beginner. I would suggest, for building a solid base and getting some good strength a 5x5 routine. Only thing you really need to do is 1) be consistent 2) make sure you're eating enough 3) have the patience to go light when you need to but the balls to go heavy when you need to. Dont put your 2-rep max on there, get 1 or 2 reps and call that a set of your 5x5. You're going to be eager to max out bc you're getting stronger but do it very rarely. 4) finally have the commitment to continue to work everything, not just bench. Make sure you're squatting and doing a lot of back work and keeping up with your core strength. Good luck

Thanks for the help, yes i do squat but I don't hardly do any deadlifts.

[denrocks1]

my first year of lifting, i did something like that... except i did it 3x a week, and was only able to do that because i didn't do ANY leg stuff. i always did 3x5, and ALWAYS tried increasing the weight to see if i could get it for 5 reps, and if i couldnt you add an extra rep with your current weight. the main key to success is to always be upping the weight and/or reps. when i first started, i was gaining seriously 10 lbs every week on bench.. but that only lasted a few weeks. after that i was gaining at least 5 lbs a week for a very long time

Thanks, thats how it went for me to, i made it right up to 135 fast, but now im at 155lbs bench and i have been for a couple of weeks, I just started the workout today, i figured it was worth a try, and if it doesn't ill work on squats and stuff for a while.

[Arlecchino]

Looks like a bodybuilder wrote it. I do not go to BB'ers for strength advice any more than I would ask someone like me to help prep for a BB contest.

The program is very limited in scope, fails to address specific weakpoints, and demonstrates all of the reasons why I dislike cookie-cutter programs.

[45BIG]

Looks like a bodybuilder wrote it. I do not go to BB'ers for strength advice any more than I would ask someone like me to help prep for a BB contest.

LOL ain't that the truth.

I think theduffman provided you some sound points. Consistency and diet can go a long way for a beginning lifter. I sometimes think new powerlifters make things far more complicated than need be. Spending too much time looking for the "magical pill" can detract from what you need to be doing consistent training.

[tinyman5000]

my first year of lifting, i did something like that... except i did it 3x a week, and was only able to do that because i didn't do ANY leg stuff. i always did 3x5, and ALWAYS tried increasing the weight to see if i could get it for 5 reps, and if i couldnt you add an extra rep with your current weight. the main key to success is to always be upping the weight and/or reps. when i first started, i was gaining seriously 10 lbs every week on bench.. but that only lasted a few weeks. after that i was gaining at least 5 lbs a week for a very long time

is that why your max bench is probably only like 70 lbs lower then ur dead

[cjdelaney]

I'm skeptical of any routine that promises a certain amount of pounds on a given lift in a certain amount of time. It doesnt make any sense. The teen bb section guys are notoriously idiotic...but really if you want to bring your bench up I would say your best bet is going with a solid strength routine that will bring all of your lifts up.

check out the stickies in this section.

[EinMassengrab.]

is that why your max bench is probably only like 70 lbs lower then ur dead

exactly. I've only been dl/squatting for what.... 5 months maybe


new pr on DL today though, got 415. 10 lb pr.... also got 325 pretty easily on bench AFTER max deadlifting, so i say im good for 330 or 335

[45BIG]

exactly. I've only been dl/squatting for what.... 5 months maybe


new pr on DL today though, got 415. 10 lb pr.... also got 325 pretty easily on bench AFTER max deadlifting, so i say im good for 330 or 335

Nice job on the PRs.

[tinyman5000]

exactly. I've only been dl/squatting for what.... 5 months maybe


new pr on DL today though, got 415. 10 lb pr.... also got 325 pretty easily on bench AFTER max deadlifting, so i say im good for 330 or 335

im gonna try maxing squat in a month but for awhile my max bench was higher then my max squat lolz

[denrocks1]

I'm skeptical of any routine that promises a certain amount of pounds on a given lift in a certain amount of time. It doesnt make any sense. The teen bb section guys are notoriously idiotic...but really if you want to bring your bench up I would say your best bet is going with a solid strength routine that will bring all of your lifts up.

check out the stickies in this section.

Thanks, ill read through the stickies