|
when i first entered weightlifting back in highschool i weiged 160 and could hardly get 145 up on the bench. By the time i left weight lifitng after 6 months i was 6'1 weighed 213 and i can bench 295. That was 2 years ago and i have stoped working out so much and now i have droped to 205 but im still defined....
The way we did our workouts is you take your max then divide that by 1/3 and do 10 reps with that weight, then you take 1/2 and do 5 reps with that, and then around 15-20 lbs under your max and do 2 reps with that. It may sound easy, but its not. Then every couple of days raise your max 5-10 lbs but make sure you can bench the extra 5-10 lbs first. Also make sure to streatch! very important yuo don't wanna tear or pull anything
|