Tuesday's are Speed Bench training for me so I hit the gym to do just that. For speed bench, use about 55-65% of your 1 rep max. The goal is move the weight extremely fast, focus on velocity, not heavy weight. This will teach you to be fast and explosive, a skill that is proven to improve your 1 rep max!
Here is the workout:
- Speed Bench 8 x 3 @ 65% 1 rep max (this is waved up and down throughout the weeks)
- Pull Ups 8 x 4-5 (paired with speed bench)
- Incline DB Press 3 x 30 second sets (counting time not reps)
- Pull Ups 3 x 3 (paired with speed bench)
- Cable Triceps Extensions 3 x 30 second sets (counting time not reps)
- Rope Curls 3 x 30 second sets (counting time not reps)
- Face Pulls 3 x 30 second sets (counting time not reps)
As you can see my accessory work uses time instead of reps to manage work load. For an understanding of why check out my previous post and the link placed in there. Basically I have reason to believe that my hypertrophy work sets have not been long enough to elicit actually hypertrophy. Time under tension is said to be a huge factor in hypertrophy and my sets usually last about 10 seconds when 30-45 seconds is said to be ideal.
As you can see my accessory work uses time instead of reps to manage work load. For an understanding of why check out my previous post and the link placed in there. Basically I have reason to believe that my hypertrophy work sets have not been long enough to elicit actually hypertrophy. Time under tension is said to be a huge factor in hypertrophy and my sets usually last about 10 seconds when 30-45 seconds is said to be ideal.