double my max💀

Stick to your linear-progression, bro. You’ll get it soon.

that goes for everyone man. There’s always a bigger bencher

@@rafefeatherstone4279 that was 80kg so you're fine i think, but yes he is repping my max as warm up

So what who cares

Did you only do this training method on bench?

how did you progress this

@@nintendryan1355by maxing out lol

@@azonprdcr4267 so i just hit 65kg and did the sets for those percentages today. what would i do next session. the exact same reps and weight for 65kg??

Bro whatttt please help me

And increase weight every week?. What is idk?.

@@cransaftvalve734i think increase weight if u got new pr

@@cransaftvalve734do a 1 rep max every week, don’t add weight at random.

If I were you I would stick to the same rep range each set and do different rep ranges each session throughout the week. That way you can guarantee max strength gains in all rep ranges which will increase your 1rm

@@thomasowens4844 OK, thanks.

No it actually does not. It will help with reps, but not with a one-rep max strength. I am the natural King, and mere mortals worship me.

@@strongestnattyever-videos2247 ok bro👍

@@strongestnattyever-videos2247it will help with strength as you are further training the bottom position of the bench press, where most people fail the rep

@@strongestnattyever-videos2247it will help with a 1rm because some people are weak at the bottom of the movement and pausing helps people get out of the bottom of the movement

@@strongestnattyever-videos2247goofy ahhh ego 😂😭

Did you really?

Ya

@@NattyCentral-pl6dw how much rest between sets?

@@Ephraim862-3 mins

How long to do this before I try my Max again ?

so did you do only 2 excersies in this treining? also can i apply the same logic in to the squat and deadlift treining like you know pyramid logic. and last question do you think method shown in video gives results

​@@mikasq7985 Do I think the method in the video will give results? ..Hmm, I would hope so. Its important to find a plan that works for you individually. I prefer reverse pyramids because im usually to burnt out to lift heavy at the end of my set. By doing a reverse pyramid I can give every set my all. I have two different chest day routines. One focused strength, the other for hypertrophy. Chest Day I do Bench Press OHP Incline Bench press/ Incline Dumbell press Tri Pull downs Partials ____ Arms and Back Lat pulldowns 3 sets close-grip underhand lat pulldowns 3sets Deadlift 1x5 Barbell curls 4 sets seated cable rows 3 sets Forearm curls Overhand forearm curls Dumbell hammer curls ----- Legs I do ATG Squats Leg curls Leg Extensions for quads Standing calf raises Leg press single leg leg press the amount of reps and sets I do depends on if its strength or hypertrophy day.

@@BruhPoole man thank you i will try this plan. i will test method in this video and see if it gives results. do you do more sets when treining for hypertrophy or strenght?

@@mikasq7985 I do more sets when training for strength training suprisingly. Not including warm-ups or pause sets, I try to do 5sets for strength and 4 sets 4 hypertrophy/ intensity days. I try to do a Reverse pyramid/ or either 5x5s on strength. on reverse pyramid days I do whatever my current 5rm max is if i can do another set of atleast 4reps i ill keep going until i cant do 4 then Ill drop my weight by 10lbs /20lbs depending on how fatigued i am. If my 5rm goes up 5lbs the next strength day ill continue with that until I plateaut. Once I platue, on my next strength day I drop the weight by 25/30lbs and try to do a 5x5 of that. If I can do 80% of the 5x5 ill try for a new 5rm. If i cant then ill drop back down 25/30lbs and will stick with that 5x5 until I hit 100%. Once I hit 100% I deload Depending on how fatigued i am and when I return my 5rm usually has increased by 10lbs. But also note i am a returning lifter so my progress will be faster than someone who has never lifted those weights before

@@BruhPoole thank you i will consider using this tips

Not for hypertrophy

@@solshieldsthe video is about strength

@@solshieldsno shit

@@solshields and yes for hyperteophy. If you want actual contractile tissue, yes

@@solshields irrelevant. Strength video.

Is this it ?

I start at 3x3, then go for 4 sets of 3, 5 sets of 3, 3 sets of 4, 4x4, 5 sets of 4, 3 sets of 5, 4 sets of 5 and then finally 5x5. I use this for pull-ups and dips. Every week i make it harder.

@@joesuarez8578 I haven't been doing it for long time so i haven't hit a plateau yet. I worked out today and did better than last week. Possibly there will be a time where i'll need deload to keep progressing. I never heard of that program you mentioned. Have you done a deload week already?

i'll try it

Example: 3 x 3 @ 135lbs - Session 1 3 x 4 @ 135lbs - Session 2 3 x 5 @ 135lbs - Session 3 4 x 5 @ 135lbs - Session 4 5 x 5 @ 135lbs - Session 5 3 x 3 @ 145-150lbs - Session 6 Weight & Reps most likely won’t go up in just one session but I only used that as an example

Imma try this. Sounds good to me

You increasae weight every week?.

How? How many sets and reps on bench?

@@Boltthe410 he divides his training so that for x amount of weeks he emphasizes strength and x amount of weeks he emphasizes size. he goes based off rpe so during the strength phase i do heavy sets of 1-5 reps for 2-5 sets; week 1 5x5 week 2 4x4 until week 5; 1x2 and then for size he assigns me 3 sets of 8; 10; 12;15 x 5;4;3;3 with last set going to failure (he says never go to failure during strength training most important rule)

he’ll tell me to lower the weight for example if i did a 5x5 set where the last rep on the first set was rpe 8 or above since it was too close to failure; he’ll be less cautious of this during volume training and tells me to up the weight if rep 8 didn’t take me near failure (rpe 9+) on week 1

@@ronniethepope so going to failur on a 3x3 for example is not good?

@@Boltthe410 for strength training going to/very near failure is no good until the last week of that strength block; so no.

Thats hypertrophy training wich is for volume and building alot of muscle. This training on the other hand doesnt build as much muscle but focuses on strenght

For how long did you do this and how many times per week?

@@Figuremotivation9 three times per week, for about 5 weeks then tested my 1 rep max.

How long to do this before I try my Max again ?

Sir what happened to you

@@abhijayskumar7408 I was shot in the back and paralyzed from the waist down back in 2012. I was hit by a stray bullet

@@edmondcarter9457 oh my god man , I think you live in US and guns are legal there so someone played with it.. 😞 how are you sir now

@@abhijayskumar7408 I’m good I deal with chronic nerve pain that is unbearable at times but I make the most out of life that I can. I stay in the gym but not strong as I used to be. I can’t use leg drive whenever I bench press but I now workout to look good and be pain free

He is warming up with 50 and 65%

@@David-pw9tc how many reps?

@@henocklaterre649your warmups should be at least a few with the bar then add a light warmup weight and do at least 6-8 but make sure you arent tiring yourself out but also get the blood flowing in your muscles, then at the heavier warmup weight i personally just do 1 or 2

Always build up to 40% of your max as a warm up. I bang out 20 reps in a light weight to get the blood in there then build up to 40%

Really?

@@henocklaterre649I know static holds way above your max def helps, gets you used to heavier weight. But idk right after a warm up set, I would do it later on

120% for a minute sounds ridiculous. I’d say 15 seconds is more logical

@@big4headman972it’s called Mash method, helps make heavy weight feel lighter. Though 30 seconds is way too much, do around 10-15 or even 5 seconds if it feels like it’s going to hurt performance because it’s too heavy, find a nice in between of priming yourself for a heavy weight, to make your working set weight feel like and not fatiguing yourself

@@ohareair552I personally do 160% for 30-45 second and it really helps

Mine is very basic I want to actually build my chest and surprise my muscles though so I will try this. I usually do 10 reps of a working weight, then go up 10 pounds, try to get another 10, then go up 20 pounds and get as many as a can. 3 total sets not counting a warm up

Since it's strength training go for 2-3 times. But be sure you can keep up with that, otherwise do it just for 1-2 days.

Don’t do this.Do barbell bench press variations 3x a week. Make sure you have a rest day in between at least. Day 1- Do 5x5 of 75% of 1RM competition bench Day 2- Spoto press with slightly wider grip than competition bench. This will increase stretch on pec, and work on improving your mid point, which most people get stuck on. Do this for 4x6 of 73% of your 1RM on Spoto press, which is about 7-10% weaker than your competition bench. Day 3- you can do touch and go bench press, or close grip bench press if your lockout is your weakness. I suggest touch and go for 3x5 of 75% of your Touch and go 1RM, which should be 5-10% stronger than your competition bench. Afterwards, go back to doing an AMRAP set with your 75% of competition bench with competition bench style. If you can do more than 10 reps, add 5 lbs to your competition bench max. Progression: Do this arrange for 4 weeks. From week 1-3, you will increase your percentage by 2.5%. For example- week 1: 75%, week 2: 77.5%, and week 3: 80%. The reps will stay the same. For week 4, you will need to give your body some rest, so stay at that same percentage as week 3, but reduce all of your working sets for bench by half. Then you can recycle the same program over and over again. Make sure to stay at slight caloric surplus, get enough sleep, and be smart about how you train. Take deloads, or do strength blocks for other body parts like shoulders via shoulder press if you feel like benching too much for too long is hurting your joints. Goodluck!

you probably carry lot of weight

2-3 times to get stronger with 1-2 days of rest in between bench sessions it Got me to 315 in about 7months at 38yrs old.

Are you saying this won’t benefit anyone in strength if they used this sets-scheme for a while?

@@jusCash I’m saying he literally did ONE exercise & called it a program😭 A program consists of MULTIPLE workouts over a course of typically 4-6 weeks.

One day

Failure or 5 reps I guess. If you don’t 1RM often and you get 5 reps on the last set after doing it (ex. Week 1: 135lbs for 3, then week 2: 135lbs for 4, etc) then when you get 5 reps you can just up the 1RM weight the percentages are based off of for 3 reps again on your last set.

Same question

prolly after a week or 2. Depends on how you feel

i think you try to get a better 1 rep max every few weeks or so, and you work from that

Sorry typo up there, I meant detraining/deconditioning

Repetition

Asking same

3 times

@@caloFi for how many weeks until I should try my Max again ?

Asking same

first of all, train 2-3x/week. Use weight that you can do Max 7-8 reps with and do 5x5 with it. And then always increase reps by one, and dont always use The same weight. For example If I could do 6 reps with 67.5kg, and 4 reps with 70kg, one workout If try to hit 70kg for 5, and next Time I would try to hits 67.5kg for 7. Just try to do something better than last workout. Also do dips, explosive push-ups, dumbbell bench press, skullcrushers, incline bench press, floor press and close grip bench. Also, eat a lot, eat enough protein (1g/lb of Bodyweight or 2.2g/kg of bodyweight) drink enough water and sleep 8-10 hours a night. Get stronger in all variations of bench presses and accessory lifts. Also get sensei and big Back. Do row and pull-ups or Even pulldowns to really get big lats and upper Back (This makes your Back good surface for bench press) Hopea This helps!

@@mrmarno7639 thank u for the help mate.

@@pushkarvohra9712 no problem. Do you train on commercial gym or at home?

@@mrmarno7639 commercial gym bro

@@mrmarno7639 thanks

bw? cuz those are crazy numbers

​@@Unhandyreal Im 6ft. 2inches tall 285lbs.. 40 years old.

@@outlaw_80 got that 80's 90's strength, different generation.

​@@randomrandom-zl6woI just recently put up a video of a burn out last set. I busted 315 for 21 reps.👍👍 I'm proud of that being as I'm 40 years old..

Personally I train for strength on bench no more than 6 reps and my chest, front delt, and tricep size has increased noticably, especially my chest. I'm sure you could achieve better results for size if you trained for hypertrophy though. Personally it's not my goal but regardless I've seen a pretty noticeable change in those muscles

@@davidmacamay7099hi mate, does 5x5 work for you at increasing bench press strength? Some people recommend me to do pin pressing and pause benching, what u reckon

yes just not to degree of 8-12 reps. but considering bench strength translates to every other chest exercise this will result in gains

You got this bro. Im at 150 for 1RM rn just doing 5x5 for now

​@brokenhero6828 thanks, but you're doing very good job.

@@rkmobilecarwashdetailing7746 Thank you brother

​@brokenhero6828 you're welcome

The weight is in kgs

@@faizal1035 Ohh ok thanks

@@slowgainsnonstop2882yeah kilograms are 2.2x more than pounds. 1lb = 2.2kg

These are 20kg plates. 20 kg is basically equal to 45lbs

​@maciekponka1061 so youre6telling me this guy is warming up with 225? I not a hater, but I dont think so friend