Metal Militia - Strongest Benchers in the World!
dat lijkt me ook wel wat om mijn bench mee te verhogen, alleen heb ik geen boards.......dus zal wel pinbench gaan worden!
ik ga de komende weken eens kijken of ik mijn bench kan verhogen door MetalMilitia..........ik heb er al een hoop lovende woorden over gehoord!
The Metal Militia Training Style
By: Sebastian Burns
By: Sebastian Burns
There have been many questions and some misinformation about our style of training. I will set the record straight about the way we train and why. This method has led many lifters to new PRs never thought possible. There have been many times where lifters will set 30 to 50lb PRs in their first workout with us and almost always these lifters will take some info home with them and continue to set PRs week after week. We have invited and traveled to train with hundreds of lifters over the years and 99% of them will hit a PR in their first workout with us. Obviously I will not be able to provide hands on attention with this article but I will lay out our workout plan.
We train the bench 2 days per week one day is for low-end raw strength and the other is for top end and shirt practice. Our workouts fall on Tuesday and Saturday. Tuesday is for Raw and Saturday is assistance and shirt day.
Tuesday
Raw bench: Grip (Index Finger On Ring)
We work our way up to a 3 Rep Max (3RM). If we get all 3 reps we will go up 10lbs and try another 3 reps. If we don't get 3 we may stop there or go down for a 5 RM Next week we will attempt the 3RM again and go up 10 lbs etc.Total sets = 5 to 8.
Decline: Grip (Pinky Finger On Ring)
For decline we work up to a 5RM with all sets done for 5 reps.Total sets = 5
The more you arch on the bench press the more valuable the decline will be.
netjes hoor weer wat pr's gebroken!!
Harder trainen, biatch! 
