Do this workout with your weight amounts.
Monday Wed Friday or Tues Thurs Friday
take 4min atleast for rest inbetween sets.
There will be workouts where you perform badly there will be weeks where your bench continues to climb.
Teenagers can get away with this due to the increased hormone production. I benched 440lb at 17yrs old following this program from December 97-March-98. I tried this program again at the age of 25 and platued within 2 weeks…it’s amazing what age does to you!
I will be using this template on my client that is 15yrs old. I will post the results every week!
[quote]cownuttz70 wrote:
yeah… There is a squat workout and dead lift workout that goes along with this.
However, they don’t increase in weight like the bench press. They only increase weekly not workout to workout.
There is no assistant exercises that go with the bench…It’s all out for all for weights.
This would be good to use to break through any training platues. In that case I would limit this to 2-4weeks.
Jon
[/quote]
Add even a set of barbell rows/pullups? I worked out with young guys who were ‘bench specialists’ in their teens, who ended up with posture that was almost crippling by 22.
Do this workout with your weight amounts.
Monday Wed Friday or Tues Thurs Friday
take 4min atleast for rest inbetween sets.
There will be workouts where you perform badly there will be weeks where your bench continues to climb.
Teenagers can get away with this due to the increased hormone production. I benched 440lb at 17yrs old following this program from December 97-March-98. I tried this program again at the age of 25 and platued within 2 weeks…it’s amazing what age does to you!
I will be using this template on my client that is 15yrs old. I will post the results every week!
I agree with the comment about adding rows and pullups. With all that pressing, there are going to be some major imbalances. A Westside template might be a better choice. There is still the emphasis on getting stronger on the big lifts, but the program includes pulling and assistance exercises.
[quote]AndyG wrote:
Having seen a video of this dude I wouldn’t knock his ideas.
I’m sure that in subsequent programs the imbalances are ironed out. Just in this one all a persons energy is required for the benching.[/quote]
Yeah, I’ve seen people in person that are cut from stone, strong as hell and been training for 6 months. Doesn’t mean I’m going to do everything they do just because they’re jacked.
It’s only a suggestion. I used this template when I was a senior in high school. It really made my body adapt. As of now I Change my programs any where from 2-4 weeks. One- because I am 28 and don’t have the increased hormones as I did when I was 18. 2-because I get bored as hell.
I have no posture problems, However, that could be due to the deadlifts that go along with this workout. The upper back and posterior chane are engaged and are strengthened.
The reason for not doing anything other than squat, bench and deadlift was so that we would put our ALL into this workout. The auxillary exercises were not done until I got into college.
It all depends on the individual. It worked wonders for me and has gotten many of my clients out of a platue.
[quote]cownuttz70 wrote:
It’s only a suggestion. I used this template when I was a senior in high school. It really made my body adapt. As of now I Change my programs any where from 2-4 weeks. One- because I am 28 and don’t have the increased hormones as I did when I was 18. 2-because I get bored as hell.
I have no posture problems, However, that could be due to the deadlifts that go along with this workout. The upper back and posterior chane are engaged and are strengthened.
The reason for not doing anything other than squat, bench and deadlift was so that we would put our ALL into this workout. The auxillary exercises were not done until I got into college.
It all depends on the individual. It worked wonders for me and has gotten many of my clients out of a platue.
[quote]cownuttz70 wrote:
The reason for not doing anything other than squat, bench and deadlift was so that we would put our ALL into this workout. The auxillary exercises were not done until I got into college. [/quote]
The problem is many beginners will make this their whole routine, and skip the squats and deadlifts. Why don’t you post the squat and deadlift workouts, so that people who read this have the whole picture?