new chest workout

[AAden]

I thought I might try aomething alittle like this

Flat bench press
135x6
155x6
185x6
245x4 All forced reps
245x4 All forced reps
245x4 All forced reps

Then I would do three sets of weak point training.


If I give myself 7 days between workouts, would I be okay to do this 3-4 weeks

 

[PWR]

What do you mean by forced reps? Do you mean someone helps you?
Yes it would be fine to do nothing but bench for a few weeks on chest day.
I would do more warm up though. And what do you mean by weak poiint training?
like.. 95x12 (warm up)
135x8-10 (warm up)
155x8
185x6
225x4 (with no help)
225x4

 

[AAden]

yes someone would help me complete all of the 4 reps. ( my max is 235)
weak point training would be working on the lower fourth of the motion where I get stuck

 

[PWR]

yes someone would help me complete all of the 4 reps. ( my max is 235)
weak point training would be working on the lower fourth of the motion where I get stuck

Someone helping you is not helping you at all. You dont know exactly how much weight they are pulling off and its killing your spotter. You will still have a week bench and he will have a hurt back.

If you can not do 4 reps without help its too heavy. If you can do 6 reps with no help its too light. This is all with good form ofcoarse. The last 2 sets should look like this on all you exercises except maybe bi's and tri's, maybe..... Use this thinking when the goal is to gain strength. Do this for awhile and once those 4 rep sets of whatever weight become 6 reps, then add weight. Eat like a bear and sleep like one too and the gains will come.

 

[SouthernLord]

You are weak off your chest?

Make sure you are using db presses from all angles as your accessory work. Also focus on your lats and upperback. Chins, rows, db rows, shrugs, and deadlifts will work.

I do not like the idea of forced reps either. Doing them is asking for an injury and they will burn out your CNS.

 

[Jagermuscle]

Throw some incline in there bro! Build that big ass shelf to put your beer on

 

[dabuffguy]

Don't rep more than your max or near max weight with a spotter helping you do the reps.

Use a weight you can control and do it right.