How can I get my bench up? Do I pause every rep? Heavy negatives? High rep low weights to trick the muscles?
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Thread: Bench
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04-29-2010, 06:47 PM #1
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Bench
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04-29-2010, 06:50 PM #2
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04-29-2010, 06:59 PM #3
Set up a bar like you're going to clean and press, it with a bench behind where you will stand.
Clean the bar, but then, instead of pressing it, quickly fall back onto the bench and press it from there, as many times, and as quickly, as you can.
This will leave your pecs startled and confused, giving them no choice but to get stronger, so they're ready for you next time.
Make sure to only do this every 3-4 weeks or so, or else your pecs will catch on to what you're doing.
If you lift shirted, it might be a better idea to scare your triceps with surprise skull crushers instead.GO LOCAL SPORTSBALL TEAM
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04-29-2010, 07:14 PM #4
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04-29-2010, 07:16 PM #5
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04-29-2010, 07:28 PM #6
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04-29-2010, 07:47 PM #7
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04-29-2010, 08:01 PM #8
sorry Sexy.
I'm having good results with a heavy triple, a double, then repeated singles, dropping the weight slowly.
my last bench session went like:
(warmup)
130x3
135x2
140x1
142.5x1
140x1
137.5x1
135x1
130x1
125x1
125x1
very little volume, but it's getting my strength up nicely.
(weights in kg btw)GO LOCAL SPORTSBALL TEAM
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04-29-2010, 08:04 PM #9
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04-29-2010, 09:19 PM #10
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04-29-2010, 09:22 PM #11
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04-29-2010, 09:26 PM #12
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04-29-2010, 10:01 PM #13
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04-30-2010, 07:21 AM #14
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04-30-2010, 07:21 AM #15
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