Build Brutal The Bench Press Strength 20 Repetition Sets

 

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BUILD A BIGGER CHEST BENCH PRESS ROUTINE (EVERY REP & SET) | WITH MIKE RASHID

Video taken from the channel: Simeon Panda


Beef up your bench press one rep max by hammering out high intensity, 20 rep sets. This is a complete four day workout split. Menu. Cancel View cart. Store Shop By Brand Best Sellers Top 40 Products Top 30 Brands Top 10 BCAAs Top 10 Creatines Top 10 Fat Burners.

The 20 Reps Method. For some reason, the average lifter is stuck in the “3 sets of 10 reps” mindset. If his main focus is getting stronger, it might be something like 5 sets of 5 reps. If you’re struggling with gains it’s time for the 20 reps bench press!

Bench pressing for 20 reps will help bust through ruts in progress. The bench press is often used as a. The untrained body adapts faster to lower-intensity training and does so with a lower risk of injury. In young athletes who may just be starting out in resistance training, excessive soreness and. 20 Rep Workout Routine Homepage Description For this months workout, I’d like to pass on a routine that I’ve used in the past and it’s something I enjoy doing.

In fact, I’ve been using this routine on a more frequent basis because it takes a lot of the stress off of my joints and ligaments. Chances are that a lot of you have heard of the 20-rep squat program at some point along the line. It is an old-school approach to putting on size that was common a few decades ago when men were men and drugs were unavailable.

what are 20 rep sets for? i always thought that rep range was usually more for muscular endurance but i’ve been hearing a lot of people say that if you throw in one of those sets into a hypertrophy workout it will help a great deal with growth. anybody know. The vast majority of lifters do 8 reps per set. Most exercise theorists will tell you it’s because it’s a good compromise between the supposed strength-building rep range and the supposed muscle-building rep range, but it’s actually a case where tradition conveniently lines up with theory. You’ve heard it your entire life: To get in shape, burn fat, and build muscle you have to “feel the burn”. This means doing lots of reps and cutting your rest between sets very short, so you feel your muscles ache.

This approach has its value, but it’s lacking in one key area—it will. Wanna start a fight? Walk into a room filled with strength coaches, personal trainers, and exercise physiologists, and ask how many reps per set you should be doing to build muscle.Then take cover.

List of related literature:

Then you do your fourth set with one rep, using a heavier weight than on the previous single.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Limiting your reps to five is even better.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

To focus on power and strength, you are doing the fewest reps but the most sets.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Use a weight heavy enough to make 4 to 5 reps with each relatively difficult.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Your last sets should incorporate a weight that limits you to one or two reps.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

Because you will perform 10 sets of 10 repetitions with this weight, a weight that barely allows you to do 10 reps is obviously too heavy.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

So let’s look at the exact sets/reps/rest and strategies necessary to build strength.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

The stronger you get, the fewer sets it will take to get to 50 reps and the shorter the time it will take to do it.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Guidelines dealing with training for strength and power suggest 1–3 sets of 6–15 reps per set and 1–3 sets of 3–6 reps per set, respectively.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

You should be using a weight that is roughly 60% of 1 rep max, tough to complete the set but without causing failure.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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37 comments

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  • What do you think about 10 sets of three on the weighted chin up? I’m focusing on my weighted chin up, my clean and push press and my front squat as my primary lifts on my cut. I’ve lost 20 pounds so far while increasing my clean and push press with 10 sets of three and I now have the ability to do weighted chins at home and I’d like to really rack up some work load by doing loads of triples at home. My overall goal is to have my shoulders and Lats be my dominant muscle groups, so that I can have the V taper look by the end of the cut, while having legs that are in proportion, could squat ing and clean and pressing twice a week while doing triples with chin-ups three-four Times a week be a good method for this? My legs and back are weak points compared to my chest shoulders triceps as I already push press 225 and bench 300 and my squat goes up every week with basic progression because I’ve neglected squatting most of my training career “much like kinobooty” I ask because I really want to take advantage of my ability to train chin-ups at home. Keep up the excellent information Jason! Much regardCorey

  • Hi simeon panda my friend told me about your channel and i love it, actually i am a bodybuilder to and can you promote my channel pleas
    I will tell my friends my class met about your channel help me

  • I can’t lift very much and had a challenging time for years increasing the size of my chest, but working at it. Want to give this a try.

    Loved what Mike said that even if it’s just the bar, you respect it like it’s four plate.

  • Guys, I just went and did this. Since I dont have a training partner, I decided to do incline dumbbell flys, as a second stretch. Was this too much? Was it counter productive? I can’t see why it would be but, thoughts please, and thank you?

  • you cant tell that this benchpress is actually a “technique” lol just throwing weights… as a normal guy u smash all your tendons

  • Simeon, these videos inspire me to hit the weights with an intensity and frequency I never knew I was capable of. Keep up the motivation content!!!!!

  • I love to see you guys working together, shows we can be successful and keep uplifting one another, Much respect. “Kings eat with Kings”

  • When Simeon says the most he got out of 4 plates was 4-5 reps, that just puts into perspective how strong Larry Wheels is, and he’s got a similar build and body type

  • Last night a young girl working at the gym told me to not drop the weights. I was doing pendleys. She was cute though and nice legs.

  • Hey Jason, so in ur intermediate program you are preaching volume with different loading like 5×10, 5×8, 5×5, is it now that you have changed ur mind, if u do how about we see another version of it?:)) thanks

  • I did this workout yesterday and I absolutely loved it. Starting with the bar and gradually going up I was able to hit numbers I didn’t know I could hit! You know this workout routine worked when you can barely wash your hands without struggling ��

  • Great video Jason. But I was actually watching the other folk in the Gym out of curiosity. Whilst you had your game face on and were powering up 3 rep sets the other douchebags behind you were just staring into space/ playing on their phones etc. Particularly the guy on the seated shoulder press, who managed to sit there doing jack in the same time you lifted approx 1000lbs in reps.
    And then they wonder why they aren’t progressing. ��

  • Excellent bench Workout Simeon with Mike. I appreciate the work you do on these they are a big help. Thanks for all you do, keep striving and accomplishing your goals and dreams. Stay humble and stay safe my brutha.

  • what can I do to prepare for a competition? it’s three weeks away and I competing in the 75 kilo weight class. four lifts. deadlift, squat,
    bench and overhead press. my week point is overhead press. any tips will help.

  • I see so more strength to be gained, will have to try this. I have worked up to 3 sets of 10 on bench on 130kg so would assume for 10 sets of 3 should work at 145?

  • This sort of reminds me of Chad Waterbury’s method, but there are enough differences that what you’re doing sounds more like what I would want to work toward once I’ve achieved the basic strength foundation I’m currently working toward. Thanks for sharing this. (The Waterbury method has too many movements per workout for me, and I’m more interested in developing my deadlift than weighted chin ups.)

  • Gotta get some squats smashed in there That’s what will boost the most amount of testosterone, bet doing 50 squats weighted will be fucking awful!!

  • As specialist, I’m sure Custokebon Secrets is actually good way to lost lots of weight. Why not give it a chance? maybe it’ll work for you too.

  • As expert, I do believe Fenoboci Diet Plan can be good way to lost a ton of weight. Why don’t you give it a chance? maybe it will work for you too.

  • 1:41 this is probably the most effective exercise if you’re trying to annoy all people around you in the shortest period of time.:)

  • The only real way to maximum hypertrophy for any muscle is progressive overload. Heavy wights getting heavier mean larger muscles getting larger, its an absolute physiological fact. If you drop the weight the muscle says to itself “i can afford to atrophy now coz hes not lifting as much”

  • All exercises are very excellent and brilliant bro of push workout ������������������������������������������❤❤❤❤❤❤❤��������������������������������������

  • hi abel.. love you since start watching your ytb vids bro…. tricep long head is so huge.. hope you make a vid on how to develope it!..
    and thnx!!

  • Jason wouldn’t this overtrain the CNS? I don’t see how you could make adequate strength gains whilst taxing your CNS to that extent. I don’t see how recovery would be possible.

  • I was wondering why Mike kept saying the same things in another video then i realized its the same workout session but different perspectives lmao

  • Intensity is WAYYYY more important than volume….you can do 15 sets of 100 reps each for 3 exercises but if you don’t get to failure or at least close to failure 1 set to failure is better and more efficient

  • Sign up to the Elimin8 Challenge $20,000 to achieve YOUR goals! https://www.elimin8.com �� = �� Win a chance to come train with me from anywhere in the world!

  • but how do you do full body workouts with this method…you’d be in the gym of hours
    So if you go in the gym with one exercise, then you aren’t hitting your muscles twice a week then? or even 3?

  • I have so much respect for both of you brothers, ya’ll motivate me to hit the weights everyday. It would be great if i could give you a shout out on my youtube channel Hebrew Fitness 12. Also, is innosupps in the vitamin shoppe stores?

  • How do you form your chest if you’re a heavier person? I have upper pecs but my lower pecs struggling if I have to maintain 285 but gain muscle how the hell am I suppose to get my chest right and not saggy just or at least form:/? It’s like I have to drop weight just to gain it back that seems so hard and confusing I’m lost man! Help!!:( gaining weight is one of the hardest things in my opinion..

  • 6:20 Does training for power and 3 rep set schemes also include deload periods for this strength block? Also, Dave Tate advocates deload sessions to maintain training intensity and to reduce the number of sets. This makes sense for CNS recovery, but looks too reminiscent of a peaking philosophy and prepping for a meet. Is he off base or are there different deload schemes for differing programs/goals? tnx bruh!

  • The Jason Blaha drinking game:
    -“creatin” 2 shots
    -“AAAAaaalot” 1 shot
    -repeats punchline 1 shot
    -“heres the thing” 1 shot
    -“of course it/isnt, of course it is” 1 shot
    -brittany chimes in 1 shot
    -stares at the camera to emphasize a point 1 shot

    Have fun and stay safe everyone

  • high reps sets are gr8 for those who have no time or really dnt enjoy working out for more than an hr. i love that hr of just 1 move.

  • It’s been interesting watching you do this experiment. Glad it’s working for you. But why do assume it works better than splitting the same volume into several workouts a week for each movement per current conventional wisdom in exercise programming? For example, most trainers would probably assume that 5 sets of triples twice a week combined with either RPE or soft AMRAPs on the last sets for autoregulation (since you couldn’t use total number of sets) would give you better results because of higher frequency while the total volume would remain the same. Say, deadlift and press on one day and squat and bench on the second day, then repeat except with maybe an easier deadlift variation since deadlifting with as much volume as you bench and overhead press seems to also go against the grain, plus if you train 4 days a week you’ll end up with 2 consecutive lifting days so most people would try to make those slightly easier.

  • That’s the dumbest point of the video….what’s the point of havin nice pecs if you don’t have strength….Fuck strength if you have an amazing looking chest

  • Lmao at the dislikes on every single video. Subscribe to someone to come in and dislike every video. Fun life man can anyone tell me how to do that? I want to do that with my life!

  • Repent and be baptised for the kindom of God is at hand and worship God of the bible before it is to late read revilation or watch amazing facts end time prophecy amen please repent and be baptised for the kindom of God is at hand