This is my own personal program I use and made it up myself(nothing extraordinary or ground breaking but it gets results). I only do one exercise. You guessed it …the Bench Press. I use the ideal rep range for hypertrophy(muscle building) of the bigger Type II’s(6-8) muscle fibers. Under 6 reps & over 8 will be hit as well so the Type IIA’s & Type IIB’s will be stressed constantly.
I also set it up so that strength is a goal as well(kind of a modified 7x7 program or a German Volume style progressive overload). Your body will not be able to jump start hypertrophy and continue to support it if you do not continue to get stronger. Progressive overload for strength and ideal hypertrophy rep ranges(6-8) or (4-10) in the overall sets are the focus here.
I only use the Bench Press because I am only doing 7 sets and there was no need to use less effective exercises. Why not use the one that gives you the most bang for your buck? I have long arms and dominant shoulders and this is still the best exercise for mass that I have found. You just have to learn to execute the lift the right way. Do solid reps and use your chest muscles. Improve your form and concentration if you’re a disaster on the bench press.
THE PROGRAM
- 3 days a week(can do more or less)
- 7 sets
- 75% of your 1RM / or your 10RM
- 1-2 min rest periods between sets
- Do not go to failure / 1 or 1/2 rep shy from failure …or your last good rep
- increase weight after you have totaled 50 or more reps on all 7 sets
- decrease weight if you cannot do at least 40 reps total from all 7 sets
- your goal is to hit 50 reps or more every session so you can increase weight
- keep the same rest intervals every set and do not cheat it by adding rest time to get extra reps …push harder in the lift to get those reps
- use a fast explosive concentric (positive) and a controlled eccentric (negative) for your rep speed
- ignore tempo and concentrate on solid reps with a fast rhythmic movement
- do not change weight throughout the set
Here are some ideal weights to use for all 7 sets:
Your one rep max or 1RM / then ~75% of 1RM
100 lbs 1RM … use 75 lbs
135 lbs 1RM … use 100 lbs
155 lbs 1RM … use 115 lbs
185 lbs 1RM … use 140 lbs
205 lbs 1RM … use 155 lbs
225 lbs 1RM … use 170 lbs
250 lbs 1RM … use 190 lbs
275 lbs 1RM … use 205 lbs
300 lbs 1RM … use 225 lbs
315 lbs 1RM … use 235 lbs
365 lbs 1RM … use 275 lbs
405 lbs 1RM … use 305 lbs
455 lbs 1RM … use 340 lbs
500 lbs 1RM … use 375 lbs
A typical set may look like this…
Bench 1RM = ~235 lbs (use ~10RM or ~180lbs)
Sets with 180 lbs
SET
1- 9 reps
2- 8 reps
3- 7 reps
4- 6 reps
5- 6 reps
6- 5 reps
7- 4 reps
45 total reps
…you would increase the weight whenever you can do 50 or more reps in 7 total sets.
merlin