Since recovering from my shoulder surgery I have been doing a real good bench routine and I'm making progress. It's a real simple routine. Hear's how it works...You'll have to experiment on weight. Find a weight that is difficult but makeable.

WEEK (1)  5 sets x 3 reps

WEEK (2)  4 sets x 4 reps (use same weight)

WEEK (3)  3 sets x 5 reps (use same weight)

If you complete all 3 weeks without missing any reps add 5-10 pounds and start over again. Do one other chest exercise along with this routine.

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Vince Gironda 6x6 routine

Vince Gironda was always someone who was willing to experiment and learn from what others were doing and getting results. He became widely known for his idea that training 6 sets of 6 reps each while resting as little as only 15 seconds between sets grows muscle fast.

It was only 30 years later when sports science was able to test the validity of this theory using the now well proven fact of the High Intensity Interval Training (HIIT) method. Getting results from this type of training comes from persistence and NOT using momentum when doing these movements.

It is important to note here that when doing the 6 x 6 training system you should be using exactly the same weight when doing these sets. This may sound like it is not getting you stronger but you need to know that hypertrophy will be achieved because of cumulative fatigue and not only because the load you can lift.

This is important as the selection of the correct weight to use when training the 6 X 6 method is obviously an important key to achieving success with this system of training. The objective is to increase the weight when you do the next workout.

When training using the 6 X 6 method then you need to always make sure that your rest intervals should also remain the same during the whole exercise. It is best to first select a specific rest interval before you start. So if you decide to rest 30 seconds between your sets, then stick to it so that you can monitor your progress correctly.

If you are training your whole body three times a week then your workout would look something like this:

6 sets of 6 reps workout

Barbell Bench-press 6 X 6
D/B flies 6 X 6
Military Press 6 X 6
Upright Rowing 6 X 6
Squats 6 X 6
D/B Lunges 6 X 6
Deadlift 6 X 6
One-arm D/B rows 6 X 6

If you were training anything more than three times a week then you would do a split routine where you would be training chest, shoulders and triceps on one day and legs back and biceps on the second day. You would then have a one day break after two days and start again.

Note: For more information on go to Vince Gironda Training Secrets

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Here's a great 6 week workout routine by Eric Spoto...

This basic bench routine is based on triples. Start this cycle with a weight you can get a HARD triple. On the first set if the triple comes up easy add 5-15 lbs. If the weight is to heavy take off some weight so you can get a hard triple. Now you have your starting weight. Your goal is to add 5 lbs. per week over six weeks. If all goes well, you should have added 25 lbs. to your triples.

If you hit a triple on any of the sets, go up 5 lbs. the next week. If any week you can't get a triple on any of the sets stay at the same weight for the next week.

This routine can be done with bands or chains.

Weekly Goals (based on 315 as your triple)

Week 1: 315, 3 sets x 3 reps

Week 2: 320, 3 sets x 3 reps

Week 3: 325, 4 sets x 3 reps

Week 4: 330, 4 sets x 3 reps

Week 5: 335, 5 sets x 3 reps

Week 6: 340, 5 sets x 5 reps

Week 7: Work up to a max single

For your assistance exercises (pick two)

*Dips

*Incline Dumbbell

*Floor Presses (barbell or dumbbell)

*Close grip bench presses (boards)

*Push Downs

This routine is done 1 time a week.

I have many different basic routines...If any body is interested in a good raw bench workout that is proven to work. Send me your current bench and tricep routine. Let me know what your current raw bench PR is. If you have a video clip of your bench press that would also help.

When your bench press hits a wall (no improvement) that is when you need to evaluate your bench and technique. A change of workout...is what is needed.

Email me daleglenney1@yahoo.com