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EscortBiz · 06-01-2004, 02:39 AM

Quote:

Originally posted by POV Porn guy
All time Max - 405 lbs.

Right now Max - about 365 lbs.

A friend asked me my formula awhile back so here goes:

Tip # 1 - Keep your back flat on the bench
Tip # 2 - Don't let your uper arm go lower than paralell to the floor.
Tip # 3 - Breathe... alot. It's all about maximizing your oxygen/Glycogen
Tip # 4 - warm up, but don't stay in the warm-up the whole workout. How can you save energy for your max when you are exhausted when you get there?
Tip # 5 - go slow. There is no momentum muscle in your body.
Tip # 6 - stretch alot & stay loose & relaxed for better blood flow or you'll bonk before the max again.
Tip # 7 - STAY STRICT WITH EXACT FORM. Nobody cares how much you lift except you - otherwise the gym would go outta biz without mirrors.
Tip # 8 - Change your workout every 28 days (4 weeks) to destroy Plateaus.
Tip # 9 - Did I mention to breathe? Timing your breathing, and getting full inhales & exhales can gain you massive strength.
Tip # 10 - Use a spotter on the heavy sets that you arent sure about... but don't let your spotter get a better workout than you. He's there just in case you are about to get strangled - not to give you a liftoff on the heavy stuff just to shock your body with the weight.
Tip # 11 - go heavy & Max 1 time a week, do an endurace workout once a week, and do push-ups once a week.
Tip # 12 - On the negative movement (downward) do a four count, posetive (upward) 2 count.

My Chest workout:
Flat Bench
Warm-up 12X 135 lbs
10X 185 lbs
6-8X 225 lbs
4-6X 275 lbs
2-4X 315 lbs
1-2X 365 lbs
1X 405 lbs
warm down: 15 seconds between sets
2-3 X 315 lbs
6-8X 225 lbs
(Super-wide grip)10-12X 135 lbs

Incline bench has less sets & less reps but Max around 275 lbs to 315 lbs.
Decline cable fly's 6 sets of 6-12 reps with 100 lbs each arm, and up to the whole stack on max days.

No. I've never taken steroids and graduated High School @ 125 lbs. Work hard, eat right, be patient & you'll get there - if I can, you can.

good solid advice