pretty good program

very good strategy for choosing weight you cant do it heavy every time

Good stuff just I have to lift my legs twice a week. I look at these to maybe add a new workout in on my chest workout. I do upper body twice, lower body twice, then a chest workout Saturday.

thanks for the info.im taking in all i can to get better

This is funny. After the 11th week, you're supposed to be able to beat your old 1RM by 5 lbs.. haha, 11 weeks for 5 lbs.. It's sad to think that there are people out there who are clueless enough to look at this and say, 'imma try it!'.. Just go train chest, as well as everything else, in due time, you'll get stronger, end of story.

I've never ever been able to establish a well sculpted chest. Bench has been my weak spot. For the past 7 weeks, I've been on a Mass Frequency Program. I have seen amazing results already within the time doing the program. I will give this program a go next time around when this 12 week program is finished. Right now, Chest is my main focus. I don't want to over work them so any suggestions?

Worth a try!

good stuff starting this

Definately gonna use some of this. However I take about 2-4 rest days a month. Probably gonna incorporate some of this into chest and back

For my size and build, I think 300 being my max is very good...and I have never tried a "bench improvement" program ever. I will give this a shot beacause not only is it a great informative article, it gives great guidance for those not used to staying on an "improvement" schedule.

For those trolling about how pathetic and stupid it is to increase 5 lbs at a time, or whatever, add more weight and/or increase rep intensity. I'm going to do this routine for a while, but use bigger increases in weight.

...can't knock it before you try it.

I remember when I started hitting legs hard. Squats, dead lifts, etc. I was amazed at how much stronger i got not just in bench, but all exercises. Working lower body is something a lot of people avoid but it pays dividends in the end.

seems like it might work i am going to give this a shot

Looks good

Is it me or is that Barbell Extension picture shown in the article the worst photoshopped photo ever.. his hairline is coming through the weights and his arms are both to the far side of his head.. it's almost like another head put on a different body,especially when he has no tattoos in any other pics - Wait so I guess it is his head on another body

this is a stupid workout for chest..

you will get minimal gains doing this workout if you never really worked chest out.. so i guess this workout is for beginners? I do 5x5s on incline and flat.. then a one rep max on each then decline, then i do chest fly's 4x10 or cable fly's.. i just feel like there isn't enough reps in this workout plan.. then i train triceps

I'll give it a try next week..

muahaha so true re. the photoshopping. That is hilarious!

Derp a derp.

Great article, my only question is should this routine be done 3 days in a row or should it be split thoughout the week.

started this wendsday doing day 3 today (friday) i was sore yesturday in my triseps. hope this works

Not badly. I will try.

thnks for this info ...

Something to try in the near future. Good read.

I would appreciate if there was a video to show how a day in this workout would go. i'm relatively new to trying out a powerlifting schedule and i'm not completely sure how everything works

Nothing but progress coming into my third week of training with this plan. Definitely a great change of pace and helping me surpass my 285lb bench plateau!

yup man i also saw

you do all of this to gain 5lbs to your 1rpm?

I'm gonna do this next week ;)

Am I sure? Well, on second thought, I think I should jusst go for ,,The idiots guide to getting strong'' workout.

I've been doing this twice a week starting Monday ending Saturday, Sunday off and added cardio everyday to it. its a really NICE workout. i usually pick a workout from here every once in a while as a change from my usual. but this is a great direction

my motto is W.W.V.D "What would vikings do"

I've had six screws put in back a year and a half ago, I have lost 85lbs this year, I continue to work hard at the gym, Lots of Cardio. I want to rid of these "man boobs". I feel weak on the bench. Is there anything I can do, or suggest I can do to bulk my chest up. Like I said I'm not very strong for my size, just look it. I will take any suggestions. Thanks Olmoosedog

i work out with a guy that does the exact opposite. He raises his knees and legs above his body parallel to the floor to take his legs out of it. He says it isolates his chest. Is he living in a dream world or is it better?

Great information, I'll incorporate some of these ideas tomorrow! Keep the good articles coming!

what's it mean when the big a$$ plan says "work up to 95% for one rep"