A Bigger Bench Press & Chest Using Only 135 Pounds - Really

不算太难的英文，主要就是告诉你，如何用135--145磅完成多次数胸部练习，帮助你增加肌肉围度。

一般不太会用这个方式，可以在训练周期中作为调剂。

另外这个135磅也不是针对所有人，这个重量对于笔者而言只能算偏轻，所以你要计算出你的1RM，选择45%-65%的1RM。

另外：135磅是61kg左右。

No I am not insane - this program really works. Build a bigger chest and improve your bench press by inserting this specialty workout into your current training regimen.

WORKOUT SUMMARY

Main Goal Build MuscleWorkout Type Single Muscle GroupTraining Level IntermediateDays Per Week 1Equipment Required BarbellTarget Gender Male & Female Author M&S Writers

WORKOUT DESCRIPTION

NOW AVAILABLE: A complete muscle building program called Wild 20 based around the 20-rep protocol featured in this workout.

I call this workout the 2 plate special. It's not exactly good for the ego, but it might just help you bust out of your plateau.

Before you attack me in the comments section, please give this program a try. I am not insane; yes, this program works.

If you are a lifter with a bench press max stuck somewhere above 185 pounds, I want you to run this approach every 2 to 4 weeks for a while.

You will be performing 2 chest/bench press days per week. The main exercise you will use during these days is the bench press. Add in a slight amount of assistance work based on your recovery abilities. Get in at least 2 complete days of rest before trying your second workout of the week.

Rest about 2-4 minutes in between each set. No more, no less. You will start off with three 5 rep sets, then proceed on to three 10 rep sets. Once you are able to perform 3 sets x 10 reps without failing, you will finish off with a max rep set. If you fail to perform 3 sets x 10 reps, do not attempt set number 7.

So to recap, here's the plan:

Sets 1-3: 135 pounds x 5 reps

Sets 4-6: 135 pounds x 10 reps

Set 7: 135 pounds x max reps, only performed once you are able to complete sets 4-6 without failing

But what about progression? My suggestion is this...when you are able to perform 20 reps on set 7, add 10 pounds to the bar and try this plan using 145 pounds.

If you try this program, let me know the results in the comments section below. Make sure to use your normal chest workout during off-week workouts.​​​