No it’s not a supplement, though this could be considered an ad.
I have been doing Poliquin’s 1-6 principle on bench, and I am AMAZED by the results. I set a new PR today, 305! I have NEVER gotten this high before, not even when juicing. I did 315 once a few years ago, but the guy spotting me was of the ‘two-man bench/deadlift’ persuasion, so I’ve never counted that one.
Before I started it, I was doing Wiggy’s singles program, 8x1 at around 265. The first day I tried it, I did 4 waves and went 270-275-280-285. Following week went 280-285-290-295, and backed off the third week to do 5x2 at 275. Then today did 285(should have gone 290)-skipped to 295-300-305. Since it is going up so quickly, I am definitely going to follow the principle of backing off every 3 weeks.
If you don’t know what 1-6 is, it is something I got from a Poliquin letter on here. What you do is bench a single as close to your 1RM as you can, then rest for 4-10 minutes(I usually do about 4:30). You then hit your 6RM, followed by another 4-10 min rest. That is one wave.
On the next wave, you increase both weights by 5 pounds and repeat. I do 4 waves, but if you had plenty of time, you could probably do a couple more.
Science: What it does apparently, is that max effort single primes your CNS for the 6RM. The 6RM bumps the CNS a little more, which allows you to increase your 1RM. Today, on the third wave, I did 260 for 6, which is 5 lbs less than I was doing for 8 heavy singles 4 weeks ago. How’s that for results? The drawback, obviously, is it takes a bit of time to get through the 8 sets(2 per wave). But the results speak for themselves.