Last Update On November 24, 2011
Improve Your Bench Press Using Alexey Moiseev Program
by Vladi
The following program was designed by the Russian bench press champion Alexey Moiseev who was able to add 45 pounds to his bench press in 90 days using the program. This is a huge gain on the bench press especially at his level.
Training Days: Two Times a Week;
Intensity: One day is heavy, the other one light;
Heavy day:
Note: Warm-up sets not included.
1.Barbell Bench Press - 1x3, 1x2, 1x1;
2.Board Press - 1x3, 1x2, 1x1;
3.Incline Bench Press - 1x3, 1x2, 1x1;
4.Scott or preacher bench curls - 4-6 x 8-10;
5.Triceps Exercise - 4x8;
Light Day
1. Speed Bench Press 7x3 @ 50% 1RM
Note: Focus on controlled negative phase and powerful/explosive positive;
2. Narrow Grip Bench Press 4x8-10;
3. Bent over lateral raises for healthy rear delts 3x8-10;
4. Lateral Raises for healthy side delts;
4.Scott or preacher bench curls - 4-6 x 8-10;
5.Triceps Exercise - 4x8
You are supposed to increase the load by 5-10 pounds every working set. However unless you aren't a genetic freak you should stick to adding 5 pounds each workout or even every other workout.
When the things got hard and Moiseev stalled he switched to 3x3 while trying to periodically put up heavier loads. At the same time the Russian strength coach Pavel Tsatousline believes that you can just back off a little bit and build back up again.
For example: You Stalled on 210x3, 220x2 and 225 x 1. You just back off to something like: 185x3, 190x2, 195x1 and build up again.
Disclaimer: Like always you should use your brain and modify the program if something is causing you problems. You should always try to build your routines around your needs rather than the other way around. It's the individual who counts not the program.
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