What do you guys think?

[barbell265]

I recently read an article which stated that the best way to gain size and strength was to increase the total gross poundage you bench. For example I used to do pyramid sets, 2-warm upsx15; 200x10 225x8; 235x6, etc to 2 sets of singles. The article I read suggests to drop the amout of weight and increase the weight to utilize max lbs. For the next 6-8 wks I will follow this formula; 135x15; 185x10 235x5(for 5 sets). This week I hit all sets for 5 reps so I will go up to 245x5 for 5 sets next week. I managed to nail 275 for a single which was difficult for me before and I squeeked out a 300 single today which was my 7th set and also NEVER BEFORE DONE BY ME!!!

Seems to be working but what do you all think?

Barbell265...

 

[sausage]

it sounds ok but i think thats to many sets i usually do 3 working sets of 4-6 reps and max out once a month.

 

[aka-tapout]

i usually do 3-4 work sets thats 3-5 rep range. i do too many warmups but helps my joints----------remember this in most of those articles people put out a workout they do or you should do to gain size or strength but next month its different because they are getting paid to write articles---so dont believe or do every thing written just because its written.

 

[jimmydean]

You're on the right track. Westside uses volume as their guide on dynamic day. For example, if your max bench is 400, your volume on dynamic day is 6000. Ten sets of three will give you that amount of volume. The intent of the 10x3 is to perform the reps as quickly as possible while keeping control. Rest is 45 to 60 secs. You want to work on compensatory acceleration for each rep. Then on max effort day, you work on your weak links. Combining the two will increase your max.

 

[barbell265]

Thanks for the input guys....