Bossi's bench routine

[jesseisrael]

Have any of you older lifters tried this routine? Do you feel the need to scale it back or are you making any progress. I was thinking about giving it a shot but the amount of work looks a bit much.

[uncleal]

Where is it?

[chancey]

I've never tried it before but Paul is an outstanding bencher and I would like to try it sometime but I HATE anything over 8 reps.

www.rawpowerlifting.com/bossimethod1.htm

[ryfralic]

I have a question about the routine;

When Paul says:

Bench Warm-ups “what ever you need to do to warm up”
Set 1 (1x3) Reps Max weight were 3 is the limit and if you get 4 move up next week.
Set 2 (8x10) Reps “When you get 11 Reps Move up (5-10lbs)
Set 3 (8x10) Reps “When you get 11 Reps Move up (5-10lbs)
Set 4 (8x10) Reps “When you get 11 Reps Move up (5-10lbs)
Set 5 (8x10) Pauses, Have your partner give you the press signal after bar is motionless.

Does he mean 8-10 reps? Normally # x # means Sets x Reps, but he's already listed the Sets, so I'm not sure exactly what he's saying. If anyone knows, I would be much appreciative.

Thanks! ;D

[chancey]

Yes 8 to 10 reps.

[uncleal]

Very interesting approach. Never saw a powerlifting routine with such high reps and so many consecutive days off before. Then again, there's no leg day.

This program might work for those of us who are also into bodybuilding.

[chancey]

This has been brought up before and I'm sure Mr. Bossi can help prescribe something in the means of full power to compliment his bench program. Probably do legs on friday.

[uncleal]

Of course.

After the end of the year, I am going to experiment with once a week, instead of DE and ME days, to see if the additional recovery will outweigh the benefits of speed work.

[chancey]

PM the Bossman and he can help you fill in the blanks.

[jesseisrael]

Gave this a shot last night and must admit that it was even harder than I could have imagined. Since droppping from 210 to 175 my strength has really fallen off. The great news is that for the first time is a while, I felt enthusiastic about a workout and fired up to hit more. Onward to bigger and better things.

[uncleal]

Glad it's got you excited. Hope it works for you.

[Iron Rhino]

I was with Paul this past weekend at the World's and we video taped Paul describing his Reverse Pyramid method. It will soon be available to download on the RAW Website.

I started using this method in late September after the Central Ill meet where I benched 270. 8-9 weeks later I have made HUGE gains in my bench. Last Saturday at World's I benched 325 and just missed 336. I attribute these gains to using Paul's method and the supplement Tribustol. Tribustol has been tested clean by Paul himself and has been known to provide 25 to 50 lbs gain on your bench in 8 - 12 weeks. Between these two things, I was able to win a World Championship Belt. If you are serious about big gains on your bench, follow Paul's method and get Tribustol!

Go to the RAW website and read more about Tribustol. It really works!

[chancey]

"25 to 50 lbs gain on your bench in 8 - 12 weeks"

I hate to be a skeptic but unless your still new to benching the only way I see someone getting those gains is with something not over the counter. You’re lucky if you can put 25 pounds on the bench in a year. However, congrats on your individual success.

[Iron Rhino]

I guess it's a little bit of both. I am still new to benching, just finishing my third year competing. However, I also think Paul's method had a lot to do with it as well.

My training partner who is not new to benching also gained 40 lbs on his bench during the same time frame. Paul reports similar gains from others who have used his method.

Give it a shot, maybe it will also help you.

BYW, I was drug tested at a recent meet in November, so I know the Tribustol is legal.

[rogerutley5]

on routine, do you bench this workout once a week, anything on other days??? thx

[3speed]

Check out the link that Chancey posted above. It explains the routine. If you want a full body routine, you can email Paul for that.

[nachtegaal45]

I've used the reverse pyramiding he's prescribed before,albeit with different assistance,back when my bench was higher I used it a few times 'til stagnating occured and switched up programs.

[GustonPower]

Back in January 2006 I finally decided to get off my butt and go back to weight lifting. The first bench was 180lbs max. Pretty pathetic.
I then found a pyramid table and used that every third week. In the 2nd week of December of 2006 I hit the 300lb bench mark. A high light in my life. I continued on and in Januray 2007 I hit the 305lb bench. I fell off of weight lifting after that only lifting here and there but never too extreme.
In May of 2007 I decided to get back into it and then I found out that I destroyed my shoulders. I could barely push 135 for a warm up without extreme pain.
All of this time I only took protein powder and weight gainer.
Great gains can be made in short time but at what price?
I'm back at it now and pushing 235 for 3 reps hoping to get back up there to being respectable.
Just my story thought I would share.

[papatom]

I am considering trying this routine. I have sent a message to Bossi to see if there are any updates or changes for a 40+ lifter, but I haven't heard anything back yet. My concern is how much volume there is. 4 sets of 8 - 10 on flat bench, 4 sets of 8-10 on incline, 4 sets 8-10 decline. That's 100 - 120 reps on 1 day, followed two days later with 4 triceps exercises of 3/4 sets of 8 - 10 reps. This is a shitload of volume.

But if Bossi says it works for the Master lifter, I'll give it a try. My shoulders will love only doing 1 set a week over 90%.

[papatom]

Also, Tribulus/Tribustol does nothing. Tribulus has been proven in clinical studies to increase testo AND estrogen in men for the first two weeks of use, and then the testo drops off while increases in estrogen remain. Dr. Bainum of IronMan has written about this a few times.

In women it does increase testo and not estrogen, but only about 5 - 8%, and it must be cycled like crazy to keep the testo gains coming.

[3speed]

Jan 9, 2009 18:22:54 GMT -5 papatom said:

Also, Tribulus/Tribustol does nothing. Tribulus has been proven in clinical studies to increase testo AND estrogen in men for the first two weeks of use, and then the testo drops off while increases in estrogen remain. Dr. Bainum of IronMan has written about this a few times.

In women it does increase testo and not estrogen, but only about 5 - 8%, and it must be cycled like crazy to keep the testo gains coming.

Not to get too far off topic but........................

Have you checked out the ingredient list for Tribustol. The creator -Ramsey Rodriguez - combined the tribulus with a complete B vitamin complex. Different B vitamins are involved in energy production, in cell repair and stress management. I spoke with Ramsey about the product and he believes the gains come from a synergistic effect of all the ingredients (the whole is greater than the sum of the parts).

I am doubtful about tribulus supplementation myself. However, I have spoken to several people who swear it works. The first thing they mentioned was that they "felt better"within a day or two of starting the product. I have no clinical proof but I suspect that would indicate a B complex deficiency in their diets. If you "feel better" and have more energy, your lifting/lifts will improve.

Ramsey gave me 2 bottles of Tribustol and asked me to run a cycle. He asked that I remain objective and keep a journal. I told him I would do it after the first of the year- '09. I am going to have blood work done before and after. I am going to follow that with a cycle of just a good B vitamin complex and compare the results. I will report.

[3speed]

Bossi put his routine together after years of personal hit and miss training. His routine works because he inadvertently stumbled into some real science when he put it together.



Guezennec et al (1986) observed no significant testosterone response after 6 series of 8 bench presses at 70% of 1RM or after the maximal number of reps with the same workload.

Hakkinen and Pakarinen (1993) found that 20 sets of squats at 1RM did not increase levels of testosterone whereas testosterone levels rose significantly when 10 sets were performed at 70% of 10RM.

Schwab et al (1993) found that testosterone levels increased after 4 sets of 6 squats at 90-95% of 6RM as well as after 9-10 reps at 60-65% of 6RM.

Furthermore, several studies done between 1998 and 2001 showed that 4 to 8 week high-intensity training periods done at weights exceeding 90% of 1RM resulted in significant decreases in testosterone and significant increases in cortisol levels.

Heavy training has it's place, but as you can see, consistent training with percentages of 6-10RM is more beneficial in the long run.


I hope all of this makes sense.

[UrsusHorribilis]

Ramsey gave me 2 bottles of Tribustol and asked me to run a cycle. He asked that I remain objective and keep a journal. I told him I would do it after the first of the year- '09. I am going to have blood work done before and after. I am going to follow that with a cycle of just a good B vitamin complex and compare the results. I will report.

Can't wait to hear your report, I'm a big believer in B's...

[papatom]

Jan 9, 2009 21:23:27 GMT -5 3speed said:

Bossi put his routine together after years of personal hit and miss training. His routine works because he inadvertently stumbled into some real science when he put it together.



Guezennec et al (1986) observed no significant testosterone response after 6 series of 8 bench presses at 70% of 1RM or after the maximal number of reps with the same workload.

Hakkinen and Pakarinen (1993) found that 20 sets of squats at 1RM did not increase levels of testosterone whereas testosterone levels rose significantly when 10 sets were performed at 70% of 10RM.

Schwab et al (1993) found that testosterone levels increased after 4 sets of 6 squats at 90-95% of 6RM as well as after 9-10 reps at 60-65% of 6RM.

Furthermore, several studies done between 1998 and 2001 showed that 4 to 8 week high-intensity training periods done at weights exceeding 90% of 1RM resulted in significant decreases in testosterone and significant increases in cortisol levels.

Heavy training has it's place, but as you can see, consistent training with percentages of 6-10RM is more beneficial in the long run.


I hope all of this makes sense.

I totally agree with everything you're saying and these studies. For squat I do 2 x 5, leaving 3 - 4 reps in the tank, followed by 2 x 15, leaving 3-4 reps in the tank. My squat has continued to go up without fail since I started this routine.

It's funny that I have just printed up two other BP routines that focus on 5 - 8 reps as their mainstay. As soon as I hear back from Paul Bossi I will make my decision and get started on my new routine. I really like this new board.

For ongoing heavy (90%+) training, I definitely start to go backwards after just 1 -2 weeks of the same exercise. About 6 months ago I did lockouts for 2 sets x 3 reps(or failure)from pins. First week, 395 x 3. Second week, 385 x 3. Third week, 345 x 3. Fourth week, 325 x 2 !
This is the question I have about Bossi's workout because he advocates doing 1 x 3 flat bench at the start of every workout. It could be that my CNS is more sensitive than most guys and I will have to cycle between different bench lifts, in the 6 - 10 rep range as you recommend.

[papatom]

And I'm willing to bet that any gain you make will be from the Vitamin B's and not the Tribulus, but at least you got it for free and you can test it for yourself.