Smith's Work out
Smith's Progress
In 3 months, Smith's bench press increased by 75 pounds, to 385. A high-protein, high-carbohydrate diet maximized muscle repair. With his metabolic rate cranked up from the extra muscle, he slowly reduced his food intake to burn fat, cutting--but not eliminating--carbs.
After 6 months, Smith's body fat had shrunk to 7.5 percent, down from 12 percent. And all those zero-body-fat robots never had a chance.
Your Plan
To boost the amount you can bench-press, follow Smith's pyramid routine. He did either flat or incline bench presses once a week.
Warm up with three sets of 10 repetitions, increasing the weight with each set, but staying below 70 percent of your one-rep max. (Smith did 135, 185, and 225.) Then do up to six sets of one repetition, starting with a weight that's at least 80 percent of your one-rep max.
Progress by small--5 percent or less--increments. (Smith did 315, 335, 355, 365, 375, and 385.) Then reverse this path until you're back to the weight you used for your first one-rep set. To thoroughly exhaust the pectorals, Smith would finish by bench-pressing 315 pounds for two sets of five reps, then finally lifting 135 until failure.
- Worked out five days a week. Each workout session he would focus on one or two body parts until failure
- Running or jogging at least 5 miles 6 days a week
- Do boxing twice a week.
Smith's Progress
In 3 months, Smith's bench press increased by 75 pounds, to 385. A high-protein, high-carbohydrate diet maximized muscle repair. With his metabolic rate cranked up from the extra muscle, he slowly reduced his food intake to burn fat, cutting--but not eliminating--carbs.
You need carbs to keep your brain sharp and fuel your workout routines, says Foster.
After 6 months, Smith's body fat had shrunk to 7.5 percent, down from 12 percent. And all those zero-body-fat robots never had a chance.
Your Plan
To boost the amount you can bench-press, follow Smith's pyramid routine. He did either flat or incline bench presses once a week.
Warm up with three sets of 10 repetitions, increasing the weight with each set, but staying below 70 percent of your one-rep max. (Smith did 135, 185, and 225.) Then do up to six sets of one repetition, starting with a weight that's at least 80 percent of your one-rep max.
Progress by small--5 percent or less--increments. (Smith did 315, 335, 355, 365, 375, and 385.) Then reverse this path until you're back to the weight you used for your first one-rep set. To thoroughly exhaust the pectorals, Smith would finish by bench-pressing 315 pounds for two sets of five reps, then finally lifting 135 until failure.
source: men's health, and other blog like munfitness
Comments