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Chronic Diarrhea · 10-15-2002, 05:06 PM

If you want to find the weights that you need to workout with just max out on a standard olympic weight bench. Take 70% of your max and make that weight the weight you will use for your 6 rep set. For instance, my last max was 250 lbs, so I just multiplied that my .70 which gave me 175. Then just use that pyramid chart increasing the weight by whatever I increased it by. However if you are much stronger or much weaker than I am, then the weight change from set to set will vary. Although it did help to find my pyramid chart because they are plastered all over my football team's weight room. biggrin:

IMO, the pyramid workout works is the best, not just for bench press, but for squats, hang cleans, and power cleans as well. Of course results will vary for every person, so it might not work as well for you as it does for me. For example I increased my bench max 10 lbs from my last max before, while some other guys only increased 5 lbs, or did not increase at all. Another factor that alters how much you increase is how hard you work. If you blow off one set, or just don't try to get that last rep, then you will hurt yourself in the long run.

For most people though, the pyramid works great. It increases your chest size AND makes your chest hard as a rock. You will definitely look bigger, or as my black teammates say, "You get swoll, nigga!" biggrin: biggrin:

	(#6)
Chronic Diarrhea is Offline 1st Lieutenant Posts: 4,318 Join Date: Jun 2002	10-15-2002, 05:06 PM If you want to find the weights that you need to workout with just max out on a standard olympic weight bench. Take 70% of your max and make that weight the weight you will use for your 6 rep set. For instance, my last max was 250 lbs, so I just multiplied that my .70 which gave me 175. Then just use that pyramid chart increasing the weight by whatever I increased it by. However if you are much stronger or much weaker than I am, then the weight change from set to set will vary. Although it did help to find my pyramid chart because they are plastered all over my football team's weight room. biggrin: IMO, the pyramid workout works is the best, not just for bench press, but for squats, hang cleans, and power cleans as well. Of course results will vary for every person, so it might not work as well for you as it does for me. For example I increased my bench max 10 lbs from my last max before, while some other guys only increased 5 lbs, or did not increase at all. Another factor that alters how much you increase is how hard you work. If you blow off one set, or just don't try to get that last rep, then you will hurt yourself in the long run. For most people though, the pyramid works great. It increases your chest size AND makes your chest hard as a rock. You will definitely look bigger, or as my black teammates say, "You get swoll, nigga!" biggrin: biggrin: