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2003/09/19, 02:09 AM
has anyone ever tried this "Add 50LBs To your Bench Press" program? I wouldn't expect to gain that much but even a 20 LB gain would be nice. I was just wondering if anyone hear has had success/failure with it. Also, I was wondering if I have to follow his entire workout program for it to be effective? The rest of the workout does a lot less work on other body parts then im used to, and is only 4 days a week (i like doing 5). I'll add a link to the article. Any imput on this would be appreciated.
http://www.engr.mun.ca/~butt/spreadsheets/add50.html
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2003/09/19, 04:53 AM
Yeah I've tried that program and I added about 20 pounds to my bench while maintaining the same body weight. Kirby posted that workout before. I just followed the bench program for that workout. I kept my own routine for the rest of the body. I followed the author's advice of not to work the shoulders too much as the bench program puts a lot of stress on the front of the deltoids.
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2003/09/19, 01:34 PM
Did you do anything else for chest with it? Incline, Decline, Flyes?
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2003/09/22, 02:38 AM
Nope. I followed his bench program. The sets listed on the chart followed by the 3 sets of 8 reps of dumbbell bench press.
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2003/09/22, 12:07 PM
I followed his entire workout more or less as stated and added about 20 lbs (85 -> 105lbs). If you wanted to split it into five days, you could make the leg workout its own day. We (my bf and I) did that on Saturdays and were usually wiped out after the upper & lower body workout.
BF thought that if he ate to gain that he could have increased his bench by even more - so if that's your goal, make sure you eat to support it. He and I upped our protein a little, but didn't consciously increase overall calorie intake.
-Kirby
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