add 40 pound to bench in three weeks

Chris52686 · 06-09-2003, 09:01 PM

has anyone tried this or believe that this routine would work

40lbs to your bench in 3 weeks!
by Bodybuilder and Powerlifter, Callum Mahoney

No this isn't a steroid article or some magic pill but a training program which I used and had success with and felt I needed to share it with you all. This program is straight from AST Sports Science so I don't claim to be creative or anything. It is based on the MAX-OT system of lifting heavy and hard. You will have 4 short and sharp chest workouts over the 3 week period and by the end your bench will be much higher as much as 40lbs, mine was.

The schedule: Work your chest every 5 days. This is going to throw off your current split for sure. But come on, 3 weeks of inconvenience for 40lbs, not much of a sacrifice if you ask me.

The split: Train chest by itself and work other body parts once every 5-8 days.

The routine: Warm up
For a detailed description of how to warm up read Derek's article but here is a brief explanation. Say your working sets for the bench will be 5 reps of 100kgs. 1st warm-up set: 10 reps of the bar or maybe 40kg. This gets the blood flowing and warms the muscle.
2nd warm-up set: 6 reps of 60kg. This is easy but you are just warming up.
3rd warm-up set: 3 reps of 75-80 kg.
4th warm-up set: 1 rep 90 kg. Final weight accumulation set.

Now after you have warmed up load the bar to a weight that you can handle for 4-6 reps, no more no less, where you will reach positive failure in this rep range. NO NEGATIVES.

Now do a set of bench. As our example athlete did 5 reps of 100kgs. After you have finished the set rest at least 2-3 mins. At LEAST. Don't go for a burn or such get a full recovery.

After your rest repeat the process, twice.

There you have the flat bench component 3 sets of flat bench. After a rest of about 5 minutes move to the incline bench.

There is no need for a warm-up just select a weight that would keep you in the 4-6 rep range. Perform one set, just one and rest for 5 minutes.

Next move to dips. Again strap on enough weight to limit the reps to between 4-6. Make sure you lean forward to emphasize the lower chest. When you are done that's it. No more work for that session. Your total chest workout will look like this:

4 Warm up sets Flat bench
Flat bench 3x4-6
Incline Bench 1x4-6
Dips 1x4-6
Every 5 days.
The key to success on this program is to add 10lbs to your bench every chest workout so make sure you push yourself.
Give this program a try and If you like it you may want to permanently train the Max-ot way. You can learn more at www.ast-ss.com.

Until next time,
Callum

tjwes · 06-10-2003, 03:25 AM

Yeah Right!

rhancill · 06-10-2003, 05:02 AM

I am using MAX-OT from AST and I dont remember that being in the routine?

bludevil · 06-10-2003, 01:12 PM

Looks like strictly a stength routine, will any size be gained?

olusco · 06-10-2003, 04:26 PM

Ronnie Coleman has the routines in the flex magazine. He includes push up after the dip then the incline. He said 4 wks max.

Twin Peak · 06-10-2003, 04:48 PM

Quote:

Originally posted by olusco
Ronnie Coleman has the routines in the flex magazine. He includes push up after the dip then the incline. He said 4 wks max.

Unless you have his genetics, are using his supplement protocol, eat 6000 kcals a day, and oh, yeah, take an enormous amount of anabolic steroids, growth hormone, etc., I suggest you not put much emphasis on his routine.

Just a thought.

**Prince** · 06-10-2003, 05:28 PM

Quote:

Originally posted by olusco
Ronnie Coleman has the routines in the flex magazine. He includes push up after the dip then the incline. He said 4 wks max.

I do not think any training routine that Ronnie Coleman uses will be applicable to you.

I also suggest that you toss your Flex mag rag in the trash.

MeanCuts · 06-10-2003, 06:10 PM

The routine doesn't sound bad but being able to slap on ten pounds every workout is a lot easier said than done.

**Mudge** · 06-10-2003, 06:15 PM

I dont know about nowdays, but Flex was the soap opera rag of BB when I used to get it occasionally, and unfortunately most any routine I've seen listed is not going to be terribly usefull to us. If anything pick out some excersizes that they do that you like, and try em out, the routine itself taylor to suit you.

Ronnie Coleman is also one of the sloppiest in the gym that I've seen, dont forget how much junk is in his trunk, its not Wesson.

Twin Peak · 06-10-2003, 06:24 PM

Quote:

Originally posted by Prince
I do not think any training routine that Ronnie Coleman uses will be applicable to you.

I also suggest that you toss your Flex mag rag in the trash.

Prince likes to copy my responses and post them after me.

**Prince** · 06-10-2003, 07:14 PM

yeah, but I re-worded it a bit.

Twin Peak · 06-10-2003, 07:24 PM

Quote:

Originally posted by Prince
yeah, but I re-worded it a bit.

I know. You made it worse.

Except adding the part about flex, I kind of liked that.

aceman · 06-11-2003, 08:56 PM

Maybe you could make those kind of gains if you were just starting out, but I doubt it. Gains come pretty hard after a certain point.

DaDaMan1010 · 07-09-2003, 03:44 PM

cool i'm gonna try it

**Mudge** · 07-09-2003, 04:32 PM

Here is a trick I read about to add 180 pounds on your bench, in one minute or less.

Throw on your current max, and grab your spotter, and give it your best.

Now, get up off the bench, put two more 45s on each side of the bar, and stand back and look at it.

180 more pounds on your bench, just like that.

I actually venture that one could scale this trick up quite highly, however many bars are not made for more than 500 pounds or so, so some of them may start to bend.

gr81 · 07-09-2003, 09:09 PM

Quote:

Originally posted by Mudge
Ronnie Coleman is also one of the sloppiest in the gym that I've seen, dont forget how much junk is in his trunk, its not Wesson.

Mudge, I agree with all of what you said about his routine not being applicable to a normal person, but Ronnie Coleman sloppy, come ON. He trains harder than most guys out there, he ain't no slacker in the gym. Don't take away what he has accomplished b/c he is juicin. Remeber he was a powerlifter before a BB, and a damn good one too. We should all stirve to train as hard as ronnie!

olusco · 07-10-2003, 08:19 PM

All the haters he has the Sandow for 5 times either juicing or not. What about the rest of the crew. What are they doing in the Olympia? Watching the slopiest man alive. Concering the routine is using one can incorporate one or two routines to workout and see if it is going to be productive. Not Bashing.

**Mudge** · 07-10-2003, 09:24 PM

They all juice, what are you talking about.

olusco · 07-11-2003, 09:23 PM

Quote:

Originally posted by Mudge
They all juice, what are you talking about.

and so what?

**Mudge** · 07-11-2003, 09:33 PM

Quote:

Originally posted by olusco
All the haters he has the Sandow for 5 times either juicing or not.

You tell me? Who is hating? Who is bashing? He trains sloppy, that is a fact, and they all juice - also a fact, what is "juicing or not" mean?

I believe they keep winning for as long as somebody in power sees fit, because there have been enough times when Ronnie's gut should have had him laughed off stage just like Kovacs when his gut was making him look 5 months pregnant.

Ahsan · 08-25-2004, 03:37 AM

hahaahah!oh yeh mudge his stomach iz very increased. that should be bcz of excess gh. however in offseason he no more than looks like a guinea pig.

Tha Don · 08-25-2004, 08:38 AM

Quote:

Originally Posted by Ahsan

hahaahah!oh yeh mudge his stomach iz very increased. that should be bcz of excess gh. however in offseason he no more than looks like a guinea pig.

wtf??

ronnie look like a guinea pig??? more like a gorilla man!

you can't hate on ronnie this guy is the biggest guy in the game right now, so what if he juices... they all on juice! and ronnie is kickin everyones arse, he ain't sloppy at all this dude trains f*ckin hard, i agree with gr81 we should all strive to train as hard as him, hes 1 of the 'greats' already

**Mudge** · 08-25-2004, 10:03 AM

Rumor says that Ron runs over 30iu of GH daily, who knows. If true that is roughly $60-$240 every day.

SJ69 · 08-25-2004, 10:10 AM

I know Muscle and Fitness usually sux, that said check out this months issue's article called "Wave Training" it looks like a solid, logical way to increase your max.

LAM · 08-25-2004, 11:08 AM

Quote:

Originally Posted by MeanCuts

The routine doesn't sound bad but being able to slap on ten pounds every workout is a lot easier said than done.

the only way that were to happen if you were new to working out and the initial form you were using on bb bench sucked...

Vieope · 08-25-2004, 05:14 PM

You have a better chance of increasing your bench by looking to the right form of the exercise than a different routine.

06-09-2003, 09:01 PM	#1
Chris52686 Registered User Join Date: Jun 2003 Location: SC Posts: 92	add 40 pound to bench in three weeks has anyone tried this or believe that this routine would work 40lbs to your bench in 3 weeks! by Bodybuilder and Powerlifter, Callum Mahoney No this isn't a steroid article or some magic pill but a training program which I used and had success with and felt I needed to share it with you all. This program is straight from AST Sports Science so I don't claim to be creative or anything. It is based on the MAX-OT system of lifting heavy and hard. You will have 4 short and sharp chest workouts over the 3 week period and by the end your bench will be much higher as much as 40lbs, mine was. The schedule: Work your chest every 5 days. This is going to throw off your current split for sure. But come on, 3 weeks of inconvenience for 40lbs, not much of a sacrifice if you ask me. The split: Train chest by itself and work other body parts once every 5-8 days. The routine: Warm up For a detailed description of how to warm up read Derek's article but here is a brief explanation. Say your working sets for the bench will be 5 reps of 100kgs. 1st warm-up set: 10 reps of the bar or maybe 40kg. This gets the blood flowing and warms the muscle. 2nd warm-up set: 6 reps of 60kg. This is easy but you are just warming up. 3rd warm-up set: 3 reps of 75-80 kg. 4th warm-up set: 1 rep 90 kg. Final weight accumulation set. Now after you have warmed up load the bar to a weight that you can handle for 4-6 reps, no more no less, where you will reach positive failure in this rep range. NO NEGATIVES. Now do a set of bench. As our example athlete did 5 reps of 100kgs. After you have finished the set rest at least 2-3 mins. At LEAST. Don't go for a burn or such get a full recovery. After your rest repeat the process, twice. There you have the flat bench component 3 sets of flat bench. After a rest of about 5 minutes move to the incline bench. There is no need for a warm-up just select a weight that would keep you in the 4-6 rep range. Perform one set, just one and rest for 5 minutes. Next move to dips. Again strap on enough weight to limit the reps to between 4-6. Make sure you lean forward to emphasize the lower chest. When you are done that's it. No more work for that session. Your total chest workout will look like this: 4 Warm up sets Flat bench Flat bench 3x4-6 Incline Bench 1x4-6 Dips 1x4-6 Every 5 days. The key to success on this program is to add 10lbs to your bench every chest workout so make sure you push yourself. Give this program a try and If you like it you may want to permanently train the Max-ot way. You can learn more at www.ast-ss.com. Until next time, Callum

06-10-2003, 03:25 AM	#2
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Yeah Right! My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

06-10-2003, 04:26 PM	#5
olusco Registered User Join Date: Aug 2002 Location: Boston,Mass Posts: 126	Ronnie Coleman has the routines in the flex magazine. He includes push up after the dip then the incline. He said 4 wks max. LIFE IS FULL OF ROSES IF WELL PLANNED. FAMILY DOCTOR

06-10-2003, 06:15 PM	#9
Mudge Dieting I swear! Super Moderator Join Date: Jun 2002 Location: Here Posts: 23,473 Photos: 1	I dont know about nowdays, but Flex was the soap opera rag of BB when I used to get it occasionally, and unfortunately most any routine I've seen listed is not going to be terribly usefull to us. If anything pick out some excersizes that they do that you like, and try em out, the routine itself taylor to suit you. Ronnie Coleman is also one of the sloppiest in the gym that I've seen, dont forget how much junk is in his trunk, its not Wesson. Kinesiology Comp Bench MaxCalc Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu

06-10-2003, 07:14 PM	#11
Prince IronMagLabs Owner Administrator Join Date: Nov 2000 Location: Colorado Posts: 37,394 Photos: 356	yeah, but I re-worded it a bit. IronMagLabs 1-ANDRO Rx Pro-Hormone - BUY 2 GET 1 FREE SPECIAL! BOARD SPONSORS: MassNutrition.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEMProducts.com - Research Chemicals & Supplements MusclesProd.com - Steroids, Bodybuilding, Fitness & Training Blog. Maximizer.com - Maximizer Strength for Maximum Performance Befriend on Myspace Follow on Twitter

06-10-2003, 05:02 AM	#3
rhancill Registered User Join Date: Mar 2003 Location: England Posts: 19	I am using MAX-OT from AST and I dont remember that being in the routine?

06-10-2003, 01:12 PM	#4
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	Looks like strictly a stength routine, will any size be gained?

06-10-2003, 06:10 PM	#8
MeanCuts Registered User Join Date: Feb 2003 Location: San Diego,CA Posts: 473	The routine doesn't sound bad but being able to slap on ten pounds every workout is a lot easier said than done.

06-11-2003, 08:56 PM	#13
aceman Registered User Join Date: May 2003 Posts: 88	maybe Maybe you could make those kind of gains if you were just starting out, but I doubt it. Gains come pretty hard after a certain point.

07-09-2003, 03:44 PM	#14
DaDaMan1010 Registered User Join Date: Jul 2003 Location: South Carolina Posts: 61	cool i'm gonna try it If your feelin froggy then jump!BITCH I AINT EVER SCARED! ME I'M JUST ME!

07-09-2003, 04:32 PM	#15
Mudge Dieting I swear! Super Moderator Join Date: Jun 2002 Location: Here Posts: 23,473 Photos: 1	Here is a trick I read about to add 180 pounds on your bench, in one minute or less. Throw on your current max, and grab your spotter, and give it your best. Now, get up off the bench, put two more 45s on each side of the bar, and stand back and look at it. 180 more pounds on your bench, just like that. I actually venture that one could scale this trick up quite highly, however many bars are not made for more than 500 pounds or so, so some of them may start to bend. Kinesiology Comp Bench MaxCalc Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu

07-10-2003, 08:19 PM	#17
olusco Registered User Join Date: Aug 2002 Location: Boston,Mass Posts: 126	All the haters he has the Sandow for 5 times either juicing or not. What about the rest of the crew. What are they doing in the Olympia? Watching the slopiest man alive. Concering the routine is using one can incorporate one or two routines to workout and see if it is going to be productive. Not Bashing. LIFE IS FULL OF ROSES IF WELL PLANNED. FAMILY DOCTOR

07-10-2003, 09:24 PM	#18
Mudge Dieting I swear! Super Moderator Join Date: Jun 2002 Location: Here Posts: 23,473 Photos: 1	They all juice, what are you talking about. Kinesiology Comp Bench MaxCalc Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu

08-25-2004, 03:37 AM	#21
Ahsan Registered User Join Date: Aug 2003 Location: Sydney Posts: 333	hahaahah!oh yeh mudge his stomach iz very increased. that should be bcz of excess gh. however in offseason he no more than looks like a guinea pig. ahsan www.svr06.com http://www.modchip.com/banner/mcani.gif

08-25-2004, 10:03 AM	#23
Mudge Dieting I swear! Super Moderator Join Date: Jun 2002 Location: Here Posts: 23,473 Photos: 1	Rumor says that Ron runs over 30iu of GH daily, who knows. If true that is roughly $60-$240 every day. Kinesiology Comp Bench MaxCalc Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu

08-25-2004, 10:10 AM	#24
SJ69 Registered User Join Date: Nov 2003 Location: Philly Posts: 1,061 Photos: 1	I know Muscle and Fitness usually sux, that said check out this months issue's article called "Wave Training" it looks like a solid, logical way to increase your max. "I don't like small cars or real big women, but somehow I always find myself in 'em" - KR

08-25-2004, 05:14 PM	#26
Vieope Monochromatic Bunny Join Date: Oct 2003 Location: drinking coffee.. Posts: 14,967 Photos: 10	You have a better chance of increasing your bench by looking to the right form of the exercise than a different routine.

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