Muscle Chat Bodybuilding Forum - Fitness and Sports Nutrition - View Single Post

chalk · 15-07-2006, 08:33 AM

This is some info I found on another forum, changed it a little. Going to give this method a go myself once I've finished my cardio routine.

try this 3 x 6 routine
pick a weight you can do to failure for 3 reps. since your max is 105 I would say to try 85kg maybe more. This will be your final set. Your starting weight fo your routine will look like this
60 x 3
65 x 3
70 x 3
75 x 3
80 x 3
85 x 3

the next time you workout add 2kg to each set
62 x 3----> 87 x 3

Try to keep adding 2kg to each set for every workout. You should do this with flat, incline, and decline. also if you really want to get your bench up then close grip bench and barbell should presses are a must. you should also do the same 6 set 3 rep program for those exercises. Do your flys last but do them in the normal set/rep ranges. 3-4 sets at 6-8 reps.

I would say in a few weeks your max will become your 3 rep working weight.

Again, some info I found.
Hope it helps.

15-07-2006, 08:33 AM	#2 (permalink)
chalk Making Progress Join Date: Jan 2006 Location: Spain Posts: 262 Rep Power:	This is some info I found on another forum, changed it a little. Going to give this method a go myself once I've finished my cardio routine. try this 3 x 6 routine pick a weight you can do to failure for 3 reps. since your max is 105 I would say to try 85kg maybe more. This will be your final set. Your starting weight fo your routine will look like this 60 x 3 65 x 3 70 x 3 75 x 3 80 x 3 85 x 3 the next time you workout add 2kg to each set 62 x 3----> 87 x 3 Try to keep adding 2kg to each set for every workout. You should do this with flat, incline, and decline. also if you really want to get your bench up then close grip bench and barbell should presses are a must. you should also do the same 6 set 3 rep program for those exercises. Do your flys last but do them in the normal set/rep ranges. 3-4 sets at 6-8 reps. I would say in a few weeks your max will become your 3 rep working weight. Again, some info I found. Hope it helps.