Haldiði að þetta virki til að auka bekkpressuna?

1.Find out your 15 rep max (the maximum weight you can do for 15 reps) before week 1.
2.Start with a weight you know you can do for 15 reps and keep adding an appropriate amount of weight depending on how you feel until you find the highest weight you would fail with on the 16th rep.
3. Be sure to rest at least 2 minutes between sets to allow your muscles to recover.
4.Start week 1. Basically you're going to do bench press 3 times a week around your normal training program (preferably Mon, Wed, Fri). Now you're only doing 2-3 warm up sets and 1 working set a day starting with your 15 rep max on Monday.
Monday might look like this if your 15 rep max is 60kg: set 1-20kg-20-reps, set 2-40kg-15reps, set 3-60kg-15 reps. That's it.
Wednesday will be exactly the same except you need to add 2.5kg to the bar (1.25kg each side)
Friday is the same again only you're adding another 2.5kg (1.25 each side)
5.Start week 2 now. Instead of doing 15 reps you'll be doing 12. For your 12 rep max: take last Fridays 15 rep max and add 2.5kg (5kg if you're feeling strong). Repeat the process again adding 2.5kg each workout.
Week 3: 10 reps
Week 4: 8 reps
Week 5: 5 reps
Week 6: 1 rep max