Today i'm going to talk to you about how to pyramid style bench press has increased my gains. Originally I was using the generic 12x reps / 4 sets method.
My old bench press routine was 4 sets of 145 pounds for 12 reps. Yes this workout was making me tired and I could feel soreness but my max wasn't increasing. At this time my 1 max rep was 215.
Six weeks ago a friend of mine told me I should try the pyramid bench work out. This workout consists of 10 reps with light weight, 8 reps add weight, 6 reps add weight, 4 reps add weight, 2 reps add weight & 1 rep at your 95% max rep.
My starting pyramid was 135 for 10, 150 for 8, 165 for 6, 185 for 4, 200 for 2, 215 for 1
After six weeks on the program my max bench is now 145 for 10, 155 for 8, 185 for 6, 205 for 4, 225 for 2, 245 for 1
Feel free to post your progress below! Happy Benching!!!
Never done this routine, so I might have to try this one out. I've been doing 3sets x 5reps on heavy weight on the barbell for a while, but I mix in dumbbell chest exercises (3x5 again) more and that seems to have really increased my bench lately.
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