4-2-4 BENCH Question

[Grandk]

I am implementing a second bench day that focuses on light weight in a controlled movement of 4 seconds down, 2 second hold, and 4 seconds up for 3 sets of 6-8 reps. I have read that this helps create hypertrophy in the chest muscles and am curious if any here have opinions on this. Any drawbacks to this sort of excercise? My heavy day is usually on Monday so I have plenty of rest in between.

 

[Lord_Suston]

Theoretically it sounds good... But I have a few questions, do you squat or deadlift, overhead press at all???

 

[crazybeef5555]

I did a second day of light bench and i got amazing strength gains but somewhat mediocre size gains. I say go for it, as long as you don't feel overtrained it can't hurt.

 

[Grandk]

Theoretically it sounds good... But I have a few questions, do you squat or deadlift, overhead press at all???

I squat, DL and PC with push press Wed. Would that be overkill with a 2nd day of bench on Fri (my first bench day is Mon)?

 

[Lord_Suston]

I really don't know how you manage one day with so many compound lower body moves. You could do a second lighter day but you probably need to up the cals you eat