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can't decide which bench press routine to use...

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can't decide which bench press routine to use... - 5/8/2005 12:20:50 PM

joxicon

Posts: 9
Joined: 4/11/2005
Status: offline

Hey I have been searching on the internet and through books for a good routine that will increase my bench press(aswell as my squat and deadlift). I am stuck between 2 routines:
The one from this site: http://davedraper.com/bench-press-routine.pdf

And the one from "The New Encycopedia of MODERN BODYBUILDING" by Arnold Schwarzenegger which is:
1. Begin with Bench Presses. Do 20 reps the first set, then 10 reps. At this point, raise the weight so you go immediately down to 5 reps, 3 reps, and 1.
2. Continue doing as many sets as you can(at least 5) with a weight that allows you only 1 or 2 repetitions.
3. Perform the last set with a lighter weight that allows you to go back up to high repetitions.
4. Go on to Incline Presses and do them the same way. Afterward, follow the same program with Dumbbell Flys.

I can't decide which one do you all think I should use? By the way I am 17, I wiegh 130 lbs and my max bench is about 185-190 lbs. Thanx in advance

Post #: 1

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RE: can't decide which bench press routine to use... - 5/8/2005 4:10:20 PM

Stan

Posts: 188
Joined: 2/17/2005
Status: offline

Maybe it's just me but I had trouble reaching your link.
20 reps for one set? sounds crazy to me. remember your goal isn't to fatigue the muscles cause that burn don't mean anything. Besides, why would you be doing something Arnold does? his body is way different than yours in alot of ways

(in reply to joxicon)

Post #: 2

RE: can't decide which bench press routine to use... - 5/9/2005 3:59:19 PM

joxicon

Posts: 9
Joined: 4/11/2005
Status: offline

Do you have adobe acrobat reader installed on your computer? If not that's probably why you can't reach the link. If you have MS word on your computer try this link http://davedraper.com/bench-press-routine.doc
If you can open the link let me know if looks like a good routine

(in reply to Stan)

Post #: 3

RE: can't decide which bench press routine to use... - 5/10/2005 4:53:14 AM

lordxena

Posts: 3
Status: offline

Try using both. Your muscles adapt very quickly and you should always have some kind of change after 4 or 8 weeks. changes can be reps, style anything. Having a different routine would fit the bill.

(in reply to joxicon)

Post #: 4