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Old 12-06-2006, 05:19 PM   #23
Steve Shafley
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Join Date: Oct 2006
Posts: 1,285
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I don't know if it's the best way to approach training for size, but the volume was there:

I would typically try to do 3 waves.

Like for bench:

Warm up: 45x10, 135x10, 185x10
Wave 1: 225x8, 245x5, 275x3
Wave 2: 275x5, 295x3, 315x2
Wave 3: 315x3, 335x2, 355x1

And do ~ 5 explosive push ups in between each set.

That's some fairly concentrated loading on the supporting musculature for that movement.

This gets done quick. I wouldn't completely rest in between sets, and moved quickly.

Like I mentioned above...this is for someone who knows what they are doing and has a bit of experience. I feel this way because I just don't think beginners can get as much out of a set as an experienced lifter.
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