How does everyone like the bench press program?

[Sir Kenyth]

About a month ago, I posted and sent certain members who requested it, a weight lifting program for rapidly developing strength. I was wondering how those who have tried it, liked it? I am using the program for bench press, curl bench, and lat pulls. It makes for a fairly tiring workout of fifteen heavy sets twice a week.

[quietman1920]

{embarrassed}Could you email it to me please? My email should be listed. (Its quietman1920@yahoo.com if its not.) {/embarrassed}

[Ronn_Bman]

My son and I have our 5th session, which is the first failure set, coming up Thursday or Friday. So far so good, we haven't had to move up or down the chart, but I hope that after the failure set later this week we will.

Regarding the negative set, is it really only suppose to be 1 rep? The weight is definately too heavy for us to lift, and we take it down as slowly as possible, but just one rep seems to easy, so we've been doing 3 or 4 of the negative reps.

[ 11-20-2003, 12:32 PM: Message edited by: Ronn_Bman ]

[Sir Kenyth]

Originally posted by Ronn_Bman: My son and I have our 5th session, which is the first failure set, coming up Thursday or Friday. So far so good, we haven't had to move up or down the chart, but I hope that after the failure set later this week we will. Regarding the negative set, is it really only suppose to be 1 rep? The weight is definately too heavy for us to lift, and we take it down as slowly as possible, but just one rep seems to easy, so we've been doing 3 or 4 of the negative reps.

I do the same thing. It can't hurt! Just don't give in to the urge to do strength training the same muscles more than twice a week. My partner owns the house where my equipment is. He was having lots of problems at one point. He admitted that he was "sneaking" in extra routines once or twice a week in the hopes of catching up to me quicker. I told him he was overworking the muscles and should back off any tricep, chest, or shoulder work except for the two routines we did. He had immediate improvement! I added the equipment for curls and lats and worked up the routine for it. He doesn't do any extra now.

Also, don't forget to eat lots of good lean protein right before and the day after the workout. Chicken, fish, fat free/reduced dairy, protein shakes with low sugar, etc.

Conversely, if you're skinny already, feel free to eat as many good carbs (in addition to the protein) as your appetite demands.

[Sir Kenyth]

Originally posted by quietman1920: {embarrassed}Could you email it to me please? My email should be listed. (Its quietman1920@yahoo.com if its not.) {/embarrassed}

No need to be embarrassed! I sent it. Have fun!

[Harkoliar]

. havent had time to try it yet . hope i will do soon though.

[Timber Loftis]

You sent it to me (thank you), but I accidently erased it. I PM'ed you asking for it again, but have not received it since. Would you mind forwarding it? I do want to try it. Thanks.