In the early days of bodybuilding, trainers entered the gym on Monday morning and they trained for MASS. Lots of compound sets, lots of heavy weights, and they trained the entire body. They went to lunch and the gym afterwards, and then they took the next day off. They returned Wednesday, then Fr…

Q: I decided that I want to get to a 400-pound bench by year’s end. I’m currently at 275. What can I do? A: We would be inclined to just tell you “years of training” is the answer. But the truth is, most of us can see getting our bench up 125 pounds in about six months, gi…

After several weeks of a 3 x 10 lifting programme, we did our max-out sets to-day to test. It didn't go great, but it went better than I thought it would: Dead Lift: 335 lbs [PR] Back Squat: 275 lbs [tied PR] Bench Press: 215 lbs [PR] I've got my reverse lever down to about 45° pretty consistently…

Back Squats: 165 x 10 185 x 10 195 x 10 Bench Press: 135 x 10 155 x 10 160 x 10 [PR]

Back Squats: 145 x 10 165 x 10 185 x 10 [PR] Dumbbell Bench Press: (2) 60 x 10 (2) 65 x 10 (2) 70 x 8 Thrusters: 75 x 10 95 x 10 95 x 10 After that was human flag and planche and forward lever practise.