The protocol is to perform 10 sets of 10 repetitions with the first week using roughly 60 of your one rep maximum in this case for the bench press. So squats deadlifts bench press overhead press and for women especially dips and pull ups as these are the moves that engage a lot.
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As mentioned you can run the bench press 53 program with nearly any split or combination of assistance exercises.
Bench press sets and reps for strength. Bench representatives dumbbells and iron can drastically drop to assign them. What reps and sets should you do for strength training. Gvt training is a very simple protocol.
Monday heavy bench press upper. I understand that this is because i am weak but what is the best. Train like a bodybuilder.
For example groups 1 and 2 will do 12 actors then groups 3 and 4 will be 7 and 6. Tuesday lower squat focus. If youre looking to maximize muscle size target 8 12 reps per set on average and choose multijoint movements like the bench press squat overhead press bent over row and deadlift which recruit more total muscle mass than single joint moves thus allowing you to lift heavier weights.
When you can perform 5 sets of 10 reps grab heavier dumbbells. The 53 bench press program. This is all because my chest gets tired very quickly.
A bench deload should be 60 of your max for only 3 sets of 5 reps per set. Read more bench press reps drop dramatically set to set. When you can perform 5 sets of 10 reps grab heavier dumbbells.
Thursday moderate bench upper. The following program is merely one option. Friday lower deadlift focus.
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