Bench

[BIGA9905]

i been benching with 10x8x6 sets.i want to switch up things so is three sets of five with a heavier weight a good routine.

[Ursus]

yes though i would say do it 2x a week

[QuakerOats]

yes it's an excellent routine, do 5 sets of 5 but make the first sets two warm ups and then 3 all out.

[Ursus]

yes it's an excellent routine, do 5 sets of 5 but make the first sets two warm ups and then 3 all out.

One variation i done was say bench monday and thursday.

say 240lbs 3x5 on monday then 5x5 thurs.

Next week add 5lbs and repeat. Though you need to start relatively light so it feels easy

[QuakerOats]

One variation i done was say bench monday and thursday.

say 240lbs 3x5 on monday then 5x5 thurs.

Next week add 5lbs and repeat. Though you need to start relatively light so it feels easy

yeah that's one way to do it, the original program was started by a guy named Bill Starr who was a strength coach and competitive powerlfter here in the US in the 60's and 70's, he suggested doing a 5x5 program that had you doing a heavy, medium and light workout every week, so three workouts for a lift using that template.

[Ursus]

didnt know that but yea 5x5 is fucking awesome

[QuakerOats]

didnt know that but yea 5x5 is fucking awesome

Ed Coan has said that 5 rep sets are the best thing for both strength and size.

[Ursus]

Ed Coan has said that 5 rep sets are the best thing for both strength and size.

i agree. maybe not for everyone but in general more ppl will grow n 5x5 than bullshit 3x10

[QuakerOats]

i agree. maybe not for everyone but in general more ppl will grow n 5x5 than bullshit 3x10

3x10 is just playing fuccking games in the gym honestly, 10 rep weight is pusssy weight unless you're talking breathing squats.

[Ursus]

im thinking of 10x10 squats at the minute

[QuakerOats]

im thinking of 10x10 squats at the minute

that's actually not a bad program, you'd have to watch out for overtraining though with that many sets but 3 sets of 10 for upper body movements is a waste of time for most people.

[Ursus]

yea will have to play by ear on overtraining but start light add 1kg a workout see how i go.

Most upperbody workouts are fucking shit...3x10 is for people who want a fit looking body without much thought or effort...businessmen etc