How many people, when they do the bench press... use the the pyrimid method????

Question

I wanna know how to build the most amount of muscle as quickly as possible. But if I use the pyrimid, it's really a HELL of a lot more tough, and I can never find a spotter. I don't know about u... but the bench press is one work out where u do NOT wanna be stuck with out a spot and stuck with at you're limit!!

Answer 1

I do not use pyramid. I have tried every method in the book and what I am currently doing is 5 sets total- 2 warm ups and 3 working sets of 6 reps, all of the same weight. I pick a weight I can do on my own for the first 2 sets but on the very last rep of the 3rd set may need a slight spot. Doing this, along with other excersizes such as weighted dips and incline dumbbell press, over time should do you nicely in terms of size and strength. I try to increase my weight 5 pounds each week to ensure myself I am still making progress. If you do not have a spotter I highly recommend NOT doing free weight barbell bench- use dumbbells or the smith machine. Flat bench is not an excersize you want to drop on yourself and not be able to get it off.

Answer 2

Doing eight-10 reps might be plenty larger. 20 reps may not do a lot for you. That's too many reps. With eight-10 reps you'll construct force and muscle. four-6 rep is probably for gaining mass. 10-12 reps is for firming. ?Make definite you continuously have a spotter with you.

Answer 3

do the pyramid only with a spotter and when you dont have one, do a little less than your max ten times, than rest for a few minutes repeat at least 3 times.

hope this helps
chris