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Anonymous
i'll assume you're talking about a 1rm
change your workout. regularly.
the inclines and decline work is fine for support. but if you're on a 3x10 plan, try something like this:
month 1: 5 sets, 12 reps @ 70% of 1rm month 2: 5 sets, 8-10 reps @ 75% 1rm month 3: 5 sets, 6-8 reps @ 80% 1rm
end of month 3, re-test your 1 rm
month 4: 5 sets, 4-6 reps@ 85% new 1 rm month 5: 5 sets, 3-5 reps@ 90% new 1 rm month 6: 3 sets, 2-3 reps @ 95% new 1 rm
you should be hitting the bench once per week. rest and eat blahblahblah.
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