Quote:
Originally Posted by latemp
well i do flat, incline, decline, then flys. 4 sets each. 1 set 10 reps, increase weight....2nd 6 reps increase weight....3rd 4 reaps decrease weight and for the 1st exercise (if i do flat or incline first) ill do 30 reps, but everything else on the last set ill do 10. might sound like a lot, but its pretty basic. i just started doin the 30 rep thing a few months ago and it has boosted my workout a little bit
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Like Ross said, there's too much going on there. You don't need all 3 variations of bench.
The only real strength work you're doing is the 3rd set of 4 reps, which really isn't very effective imo. You would be much better served to make all 3 sets 2-3 reps and have a 4th set of around 8-10 reps with a lighter weight. Now you're seperating the strength from the hypertrophy and drawn a line in the sand.
If you really insist on more than 1 variation, you could do the 3 heavy sets (2-3 reps) using flat bench and then you could switch to incline or decline or even flat db bench for that last set of 10. Flyes have been good to me, in terms of hypertrophy, but really haven't done much of anything else. Remember, pecs are not the primary mover in bench, they take a backseat to tris and shoulders. IMO you would be better served doing flat db bench if you want some hypertrophy. Its very close to flyes, hypertrophy wise, but it also has carry over to your pressing, whereas flyes do not. You could also look into a neutral grip db press.
It might not sound like alot of work, I agree (aside from the kill set), but you've got the wrong combination of sets/reps in there.
I'm not sure what you mean by 'boosted your workout' so I will leave that out for now.