A PROVEN Bench Press Program - 2 Bench Days a Week

MASSIVE IRON CREATINE + (PLUS):
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FOLLOW on Instagram: @bendthebarman

[MassiveIron]

MASSIVE IRON CREATINE + (PLUS):

FOLLOW on Instagram: @bendthebarman

[StandStrength]

Ran this a few years back and definitely helped my bench break through a plateau.

[milosmilovanovic]

What has worked best for me is using your drop 5 system for my heavy day and 50 reps in 4 sets for a lighter, volume day. It has helped me reduce the time in the gym, but increase the focus and intensity of every set i do

[trevor]

Great job, sure could've used this 25 years ago, but I'll take it now

[wormeater]

I started at 200lbs and ran this for 6 weeks, I tested my max with a 3RM at 195lbs and got 4 reps instead. My theoritical max is at 213lbs now. I will deload and do another 6 week cycle and share my results again. My goals is a 225 x 5.

[georgerodriguez]

I’m gonna start this tomorrow. I’ve been doing 5x5 for a while and am stuck right now hopefully this helps

[vitekvolek]

Sounds good! I am stuck on bench for 2 years, will try it and give feedback in few weeks. Thank you for sharing! 💪

[barackobama]

Excited to try this. I’ve been stuck in a 160max for a long time
Edit: It’s been 2 months and I improved by 10lbs. I hit a 170lb PR.

[randomlee]

I did this for a few months on maintenance calories. I like the heavy day so I'm keeping that but I don't find much benefit in the volume day. The first three sets are not challenging at all and are basically warm ups. The set of 20 is a pain in the ass and is pretty much just lactic acid training. One real working set with a light wait is not optimal for me so I'm replacing that day with a pyramid scheme or something similar where I can get the volume in with a more challenging weight. Just my two cents.

[denyssarazin]

Will give it a go, I want to improve my bench, did 450 twenty years ago at 47 years old at a body weight of 235, would like to do 315 for one rep, don’t know if I’ll succeed but it will be fun trying, have to work shoulders and triceps really hard too ! Thanks for all your tips and expertise Steve !

[michaelnemeth]

Wow that's interesting ❤. Gonna start that Monday!

[ChristopherSheehan-Bryant]

How does this upper/ lower split sound

Upper 1: Bench 1, Rows, Triceps
Lower 1: Squat, Hamstrings, Core
Upper 2: Bench 2, Lats, Rear Delts, Buceps
Lower 2: Heavy Deadlift, Zodiac or Rev Zodiac

(underhand pulldowns for biceps)

[jaredmiller]

I just started doing your 4s method a couple of weeks ago and love it! I'll give this a try in my next program.

[markpabers]

I'm currently doing a full body approach, 3 days a week (from your Massive Iron book). Barbell bench on Monday, dumbbell bench on Wednesday, and incline barbell bench on Friday. Too make sure I got what you said right, if I replace Monday and Friday with this approach, should I skip any bench work on Wednesday (i.e. take out the Wednesday dumbbell bench)?

[michaelnemeth]

Im not sure which is better for the program... 2 min or 3 min? Or do you have something better in mind? You rock!

[codycunningham]

Hey Steve. Could the 5 10 10 20 days be done with a wide grip on the Swiss bar. Just curious. Thanks great video!!

[rafathchowdury]

Why the need for 1, 2, 3, 4 then max whys that needed why not just straight sets since the weight is the same ?

[mattkarbowski]

Will this work for advanced lifters as well?

[danabeale]

Steve - thanks so much for this, it's exactly what I've been searching for to give my 2x week bench sessions some focus as my 1RM seems to be going backwards lately. Curious what you'd recommend for a rest period between sets?

[willdieselpower]

Thanks for the straight-forward info. The only question I have is the 5# progression increment. Should it be 5% instead for people who have a low 1RM, and even for those who have a high 1RM? This could involve needing micro weights, but would it be dialed in a little bit more? Thanks!!