I realise most people here are into bodybuilding and looking pretty, but me, I just want to lift more and more. I got a flabby looking chest, but I bench press 325 for my 1RM and im only 16.

If you just want to lift big weights but are in a bit of a slump, TRY THIS!!!!

7 sets of 4...doesnt sound to bad, but trust me! I got this idea from an OLYMPIC!! shotput/discus coach...It works wonders if your tryin to get ur max up for any lift.

Its importent that you have a spotter for this. Find you 1RM.

Week 1-85% of 1RM
Week 2-90% of 1RM
Week 3-95% of 1RM
Week 4-85% of 1RM

Note: Those are only suggestion, to do this correctly as desccribed below, you may have to add or drop weights

Set 1-On this set, you should be able to lift all 4 reps without too much problems and without any help

Set 2-This set should be a litle harder, you shouldnt need a spotter, but you should struggle a bit on the last rep

Set 3-This set, you should struggle with your 3rd rep and have a spotter just barely help you on your last rep

Set 4-On this set, you should lift the first 2 reps on your own, and need a litle bit of help on the last 2

Set 5-You should lift the 1s rep by youself, struggle with the 2nd rep and need help on the last 2 reps

Set 6-You should be struggling with the 1st rep and need help with the next 3 reps

Set 7-Finally, your going to need help with all reps on this set

If you want to feel some pain the next day, and see AMAZING gains in your lifting, then use this technqiue, its especially good if you have hit a platue

I should add, that by using this 4 week program, my max bench went from 195-245 IN 4 WEEKS!!!!! THAT HUGE!!