Was turned onto this by the abcbodybuilding forums, certainly looks interesting. Although the main focus is increasing your bench, it does offer a 4 day split workout. The really interesting thing is that it includes exercises specifically for your rotator cuff.

Please look it over and post some critiques... My bench seems to be lagging behind, even though my chest is probably my largest/most defined muscle group :P If nothing else, maybe I'll give this a shot and post my results.

Sorry, I initially forgot to post the link:

http://users.rcn.com/dl.interport/bench.html

Was turned onto this by the abcbodybuilding forums, certainly looks interesting. Although the main focus is increasing your bench, it does offer a 4 day split workout. The really interesting thing is that it includes exercises specifically for your rotator cuff.

Please look it over and post some critiques... My bench seems to be lagging behind, even though my chest is probably my largest/most defined muscle group :P If nothing else, maybe I'll give this a shot and post my results.

Sorry, I initially forgot to post the link:

http://users.rcn.com/dl.interport/bench.html

I have used this program three times. My bench increased about 30lbs the first time, about 20 the second and about 20 so far, on the third. However, I have hurt my shoulder each of the last two times I have used it. I was using Westside powerlifting routines for bench and never hurt my shoulders. There is something wrong (in my opinion) with this program, because of the shoulder injuries, but I don't know what it is. I am currently using it now, am in week 5 and have to stop because I have hurt my right shoulder. I did the rotator work and warmed up more that I usually do because of my past problems with this routine. So, I would say that it works, just be very careful and if you feel that soreness in the shoulders, stop before it gets bad. Last time I did the program I messed up my shoulder so bad I couldn't raise my arm. I had to take six weeks off from benching.

I think that trying to cram that much of a bench focus in such a short time is risky on the shoulders. I liked the program and the increases I was making, but I don't like messing with shoulder pain.

Just my opinion.

Husker1, did you follow the program exactly or add in some more excersises for shoulders, bi's, back, and tri's? I don't feel like the rest of my body is getting near the workout it should doing only one excersise for each other body part.

Husker1, did you follow the program exactly or add in some more excersises for shoulders, bi's, back, and tri's? I don't feel like the rest of my body is getting near the workout it should doing only one excersise for each other body part.

I follwed it as it was written except for legs. I focused more on powerlifting moves for them. I did the rotator cuff work and even made sure I warmed up real well. I workout first think in the morning, and maybe later in the day would work better after I have been moving around and getting the blood flowing.

I think if I ever do the program again, I will substitute an a high rep/low weight day every third or fourth bench workout. Or take a week off from benching every three weeks.

I don't know...overall I liked the gains, but getting hurt 2 out of 3 times using the program? I have heard of others criticizing it for not being a balanced program and focusing too much on the push and not enough on the pulls for the back. Maybe more deadlifting??

I also have tried it 3 times. First time I got a 1RM of 210, next 245, and last was 259. These weights were all on a Smith Machine, since I workout alone. With a spot I can easily do a 1RM of 225# free weights and probably could do more, but don't usually find someone to spot so I can give it a try. I do admit I feel it in my breastbone where the ribs attach, but it's more of a very slight uncomfortable feeling once in a while, but no pain involved.

The other interesting thing is that when you stop to take a rest, after the 14 workouts, your 1RM drops off quick. I did 259 6 weeks ago, but doubt I would get 240 now. If I start the program again it will take about 4 week to get back to 260#. It is a fun program, again no injuries, so I would recommend it. I also gained muscle weight doing it where as before with a "normal" workout gaining weight was impossible - I'm a lanky guy. It is cool to weigh 178 and push up 259# - when someone is around they look at you kind of funny.

So, I recommend it. I know one other guy that has used it and added about 50# in two seperate 7 week sessions. He's a big guy and maxed out at about 315#.

I am currently using the same charts, but with miltary presses. I have never been able to do a handstand pushup, so am giving it a try. It's working. I can do about 135# military now which is better than what I could do 4 weeks ago. Again, no injury.

Have Fun - it works, but keep the protein intake up you'll need it.

Frank