Thread: What do you all think of this workout to break a benchpress plateau?

anyone?

Originally Posted by motionman04

anyone?

I read some of it but it is quite long......post the workout you will be doing instead of making us read 3 pages.

Mon-Push
Tue-pull
Wed-off
Thurs-legs
Fri-light push
Sat-light pull
Sun-off

motionman, let me know if you are still around - I'd like to reply to your question.

Originally Posted by 4plates

motionman, let me know if you are still around - I'd like to reply to your question.

So reply... it's a message board, that's the whole point.

Well, my current workout for push:

Push:
Bench Press x 3
Overhead Press x 3
Decline Press x 3
DB Overhead Press x 3
Lateral Raises x 2
Overhead Extensions x 2
Pushdowns x 2

It basically says to replace the benchpress with the routine he has, and include one additional chest exercise, which I already have, so the routine would look like this on my push day:

Push:
Chest
Sets Reps Percentage of max
1 8, 6, 5 65,70,75
2 5,3,1 70,80,90
3 8,6,5 65,70,85
4 5,3,1 75,85,90
5 6, 5, max reps* 75, 85, 85
6 3, 2, Iso hold at midpoint** 85, 95, 105
7 5, 5, max reps 75, 90, 90
8 3, 2, Iso hold at midpoint 85, 100, 110
9 5, 5, max reps 80, 90, 90
10 3, 1, Iso hold at midpoint 95, 105, 115
11 5, 5, max reps 85, 95, 95
12 3, 2, 1 95, 105, 110

Overhead Press x 3
Decline Press x 3
DB Overhead Press x 3
Lateral Raises x 2
Overhead Extensions x 2
Pushdowns x 2

Out of curiousity, how long should someone do an isoloated hold at midpoint, 5 seconds?

hey foreman, when u do push on monday and friday do u do chest both days?

basically that link is written by someone who advocates using HIT because he does not believe that the body can adjust to high volume if it is done regularly, and he claims that the only possible problem for your chest is that you overwork it, if i were you, and i needed a pre-made workout, id go somewhere else, preferrably someone with more knowledge and less bias.