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XavierDUPLANTE
New member
Speed bench
You should try and set up two seperate days for bench. One light day doing about 50% of you 1rm for 3 reps nine sets. 3 reps 3 sets close grip, 3 reps 3 sets regular and 3 reps 3 sets for wide bench. Don't take much time for break in beetween . By doing speed bench it will increase your fast twitch muscles and give you more explosion. Add some accessorie triceps in with your workout . it shouldn's last anymore than 30 min for everything. Your next bench day should be your max day. Change up your routine by doing 3 rep max for a couple weeks , then one rep max. Try using boards to work your stiking spots. And Always use your shirt on max days! You have to learn how to use it , if you want results. Good luck!
You should try and set up two seperate days for bench. One light day doing about 50% of you 1rm for 3 reps nine sets. 3 reps 3 sets close grip, 3 reps 3 sets regular and 3 reps 3 sets for wide bench. Don't take much time for break in beetween . By doing speed bench it will increase your fast twitch muscles and give you more explosion. Add some accessorie triceps in with your workout . it shouldn's last anymore than 30 min for everything. Your next bench day should be your max day. Change up your routine by doing 3 rep max for a couple weeks , then one rep max. Try using boards to work your stiking spots. And Always use your shirt on max days! You have to learn how to use it , if you want results. Good luck!
