Q: I’m using the Size Surge program, and it’s absolutely fantastic. My only complaint is that I want my bench press power to go up faster. I’m not sure that the two work sets on the bench are enough to make that happen. What would you suggest?
A: Two work sets can be enough. During Jonathan’s original 10-week cycle, his bench went from 200 x 10 to 290 x 6. But to be fair, he was regaining some size and strength that he’d had previously. Still a spectacular increase.
You, however, are looking for more strength with a size side effect. For that, we’d suggest adding only one more work set to bench presses AND hitting all three work sets in the power range, like this:
Set 1 x 6-7 reps
Add weight…
Set 2 x 4-5 reps
Add weight…
Set 3 x 2-4 reps
That will supercharge your nervous system to blast up heavier and heavier weights, and it will also allow you to hone your technique on lower-rep sets because of less fatigue (no lead-off higher-rep set). Plus, it will give the power side of the fast-twitch fibers a good mass jolt.
Remember, the fibers with the most potential for size are the type 2As, which are dual capacity—they have both a power and endurance component. Because you are no longer doing a lead-off 9-rep set on the bench press, you need a focused endurance, or density, hit…
That’s why we suggest you do your set of dumbbell flyes after bench presses with higher reps—12-15—and only do the bottom two-thirds of the stroke. Bottom-end partials will keep tension on your pecs throughout the set (one of Arnold’s favorite techniques).
Or better yet, do cable flyes instead of dumbbell flyes, as cables allow you to train the full range while keeping tension on your pecs throughout the entire stroke, all the way up to complete contraction. If you do cable flyes, also keep it in the 12-15-rep range for a good density size effect.
All of the above will ensure a bench press power surge with an excellent size side effect–a pair of peaked-out pecs…
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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