Age?

[dood]

How would I fit in benching twice a week with ohp?

 

[super_rice]

i'm unsure, since they both hit anterior deltoids. you just have to find what works for you. your work capacity increases when you keep pushing it to.

 

[Chris52686]

Try this. Do Bench Press, Inline Bench press and dips for the following
number of sets and reps with a barbell on mondays then you can perform the same exercises with lighter weight or dumbells on thursdays. This is from M+F Magazine and is designed to increse your bp to 225 in 8 weeks, if you are currently around 175. good luck

Monday
3x8
3x8
3x6
3x6
3x5
3x5
3x3
3x3

Thursday
3x8
3x8
3x7
3x7
3x6
3x6
3x5
3x5

 

[theoak01]

I would think twice a week may work,give it a try,what Im currently doing is incline bench 5x5,db flat bench 4 sets of 6-8,dips 4 sets of 6-8,cable cross overs 4x6-8
this has been working wonders on my chest.

just change it up until you find what works

 

[Destroyer1986*]

I'm 17 years old and was at a standstill of 245 for almost six months before i changed my routine from 4x8 to around 3x6.

Thats pretty impressive, good work.

 

[Becoming]

Try to keep it simple- don't throw in too many extra movements like flyes, etc... If you want to focus on gettting strong rather than size (though trust me you will get bigger)- try reading up on some Powerlifting approaches they are very effective for building strenght- WSB (elitefts.com) or Metal Militia both work with out a doubt... you can also check up in the PL board...

 

[callthedoctor]

Agreed....with Becomming....

Also...eat heavy and lift heavy....

 

[REBEL]

Experiment dude. I didn't gain much of anything until I lowered volume and reps and went heavy. Every body is different, and you have to find what works for you. Everyone wants a shortcut to big(including myself) but there is no shortcut, trial and error.

 

[Becoming]

Experiment dude. I didn't gain much of anything until I lowered volume and reps and went heavy. Every body is different, and you have to find what works for you. Everyone wants a shortcut to big(including myself) but there is no shortcut, trial and error.

couldn't have said it better myself...