Bench press, change of routine

quote:

---

10 set of 10 reps
Start at 135 lbs and every set increase the weight by 10 lbs
Those sets at the end will become drop sets because your chest will be on fire.
Helluva workout I mix in every few weeks.

---

How much time do you rest between each set?

I assume it looks like this:

135 X 10
145 X 10
155 X 10
165 X 10
175 X 10
185 X 10
195 X 10
205 X 10
215 X 10
225 X 10

Is that accurate? How would that be a drop set if you're increasing the weight each set?

Just follow a program. You're not progressively overloading if you do the same thing every time

Usually around the 195 set is when I start struggling to reach 10 reps. I'll get 8 or 9 and then gradually lose reps with each following set. I think the other morning I got 225 for 5 reps and my chest was on fire at the end of the workout.

Sounds like someoke is ready for PPSA

benchamin franklin

Yes, however it's not a workout program.

What's the optimum time between sets?

Eta. I get bored waiting so I play basketball between sets.

quote:

---

Yes, however it's not a workout program.

What's the optimum time between sets?

Eta. I get bored waiting so I play basketball between sets.

---

If you want your bench to go up, do rows and work on technique. Stop taking 10 min between sets and do more exercises.

You sound like a true beginner. That’s not an insult, that’s awesome. Imagine the progress you are about to make! Also, you’re probably starting at 250 one rep max, that’s good.

The best thing to do would be to jump on PPSA pool party with everyone else. You won’t regret it

Oh brotha, you need to find a full body routine. Beginner one, but you need something more than bench press to get in shape.

PPSA

Everyone on this board has a hard on for PPSA, so take a look at a program like this.

I went from fat and weak to in pretty good shape with this dumbbell program (run as push/pull/leg/rest):

basic Dumbbell Workout

You could run it as 3 full body days or 4 days/week as upper/lower. The key things here are:
1) Pick a weight you can do 8-10 reps with
2) Do 50 reps (try for sets of 10) with 60s rest between sets.
3) if you can actually do the workout as 5x10, add weight.
4) repeat those handful of exercises you picked over and over and over until you’re really good at them and also strong.

I had minimal equipment to start (some spinlock dumbbells and a hand me down bench) and eventually hit a point after about a year where I couldn’t fit any more weight on my dumbbell handles and bought a power rack and barbell and plates.