Does anyone know any routine where i can boost up my bench and other strengths like pullups and shoulder press all that power stuff. I bench 250 at 215 30%bodyfat
Starting strength by Mark rippetoe. Its very simple really. workout A: squat 3 x 5 reps. shoulder press 3 x 5 reps. deadlift 1 x 5 reps. workout B: squat 3 x 5 reps. chest press 3 x 5 reps. bent over rows 3 x 5reps. Alternate the workouts with one day rest between them. Do a proper warm up for exercise and then use you're maximum weight possible for them the 5 reps. The next workout you add a small amount of weight onto each one. You keep adding weight everytime unless you gets reps like 5, 3, 2, or something, if you're total reps for the 3 sets are below 12 then reduce the weight that you add the next time. Try this for a month and you will see a great improvement in all the big lifts.
just keep benching at different angles flat bench incline bench decline bench 4 sets each an add a dumbell press in there also train chest 2x a week... an also do deadlifts an squats to get stronger take casein protein before bed
It sounds stable yet finally it gets too complicated and you will tend to slack off further and added, whats stable to do is far less weight extra reps do this. Bench press 2-three times each and every week Do a hundred thirty five purely the finished time for week a million set a million a hundred thirty five 8 circumstances to heat up yet do them sluggish set 2 a hundred thirty five until eventually finally failure How ever you like yet touch your chest with the bar. relax for a million minuite then for the staggering set a hundred thirty five sluggish until eventually finally failure yet on the final set regulate your respiration breath in happening and out going up. those physique developers dont do thier max weight they do much less weight and extra reps, have confidence me it works.
whenever you move up a set bump up the weight or reps ex. 2 sets of 6 reps 215,2 sets of 8 reps 220,1 set 10 reps 225
