These are the 2 basic upper body movements that every gym goer should be aiming to master.
1.5 x Body weight on both of these lifts is a good target for most gym goers. 1.75 x BW is a great lift while 2 x Body weight is truly elite.
Today I did 5×5 with 5 second eccentrics. The slow eccentrics increase time under tension for muscle growth and also teach you to grind the weights up when they’re heavy. I don’t often lift with slow tempo but it does have its place.
I did 5×5 sets between 95-100kg on the bench press and 15-20kg on the chin-ups.
If you’re not where you want to be in the gym think about going back to working on your fundamentals and not get distracted by the muscle magazines or functional training experts.
How are your basics?
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