Hybrid Bench Press Advice

Thanks for the stream. I based most of the hybrid training off of ur original one nd was wondering if this was a good hybrid training: Mon-Powerlifting + cardio resistence + flexibility training, Tues-conditioning (the type thatll kill u lol) + resistance cardio + flexibility training, Wed- resistance cardio + flexibility training, Thurs- day off, Fri- Strength training + flexibility training, Sat-Powerlifting + Resistance Cardio + Flexibility training, Sun- day off. Hopefully u have suggestions nd if not then im good. Take care dudes; nd again thanks for the hard work, appreciate it.

[Reply]

leanhybr Reply:
November 6th, 2009 at 8:25 am

I like that split a lot….similar to something I’ve tried. I think you’re understanding the concept! Thanks for joining us on the broadcast. That was my first time doing something like that and it was fun. MIKE

[Reply]

I haven’t incorporated your specific method yet, but I am doing my own type of hybred routines by using both Sean Nalewanyj’s 3X12 week cycled routines along with Jeff Anderson’s Optimal Anabolics principles. I have found this very effective, because I hit “two birds with one stone” per workout. I use the 4:1 tempo which kicks your butt on every exercise and places stress on both the slow and fast twitch muscle fibers along with 1 minute or not rest periods. This combination has allowed me to gain muscle size, strength and lose fat. I also change exercises every couple of workouts to keep it fresh and change the entire routine cycle every 12 weeks or when I feel stale.

I naturally like to lift heavy, but I know you need to mix things up, so this really fits in perfectly. Every once in a awhile I’ll do a heavy set to see where I am, then go back to what I am doing. Once I feel I have made good gains, I will then go on a heavy cycle again, but crank up the HIT cardio sessions.

I feel the 4:1 tempo is giving me what I want, so until that changes, I’ll stick to this; however, I am looking at your strategies as well and will take notes!

[Reply]

Elliott Reply:
November 11th, 2009 at 4:08 am

sean,

this is an awesome plan bro!

keep up the great work and I hope to be of support to you.

[Reply]

hey i competed against that james brooks guy last winter. dont ever go fishing with him!!!!!

[Reply]

Elliott Reply:
November 11th, 2009 at 4:09 am

haha!

did you compete against him in fishing? lol

[Reply]

hey i competed against that james brooks guy last winter. Dont ever go fishing with him!!!

[Reply]

i can beat that

the best Hybrid workout ever!!!!

Monday
heavy BACK SQUAT 3-5 sets 3-6 reps
heavy FRONT SQUAT 3-5 sets 3-6 reps
heavy LEG CURLS 3-5 sets 8-10 reps
light super set PULL-UPS AND EXPLOSIVE PUSH-UPS 3 sets 15-20 reps
light super set CHIN-UPS AND HINDU PUSH-UPS 3 sets 15-20 reps
light super set ABS AND DIPS 3 sets 15-20 reps

Wednesday
heavy BENCH PRESS 3-5 sets 3-6 reps
heavy MILITARY PRESS 3-5 sets 3-6 reps
heavy CLOSE GRIP BENCH PRESS 3-5 sets 6-8 reps
heavy SKULL CRUSHERS 3-5 sets 6-8 reps
light super set PULL-UPS AND LUNGES 3 sets 15-20 reps
light super set CHIN-UPS AND BOX JUMPS 3 sets 15-20 reps
light super set ABS AND JUMP SQUAT 3 sets 15-20 reps

Friday
heavy DEADLIFT 3-5 sets 3-6 reps
heavy BARBELL ROWS 3-5 sets 6-8 reps
heavy PULL DOWNS 3-5 sets 6-8 reps
heavy CURLS 3-5 sets 6-8 reps
light super set LUNGES AND EXPLOSIVE PUSH UPS 3 sets 15-20 reps
light super set BOX JUMPS AND HINDU PUSH UPS 3 sets 15-20 reps
light super set ABS AND DIPS 3 sets 15-20 reps

ok Elliott tell me what you think

[Reply]