bench pressing routine?

[bulldawg_28]

Hey bros, I got a bench pressing competition sometime in late February and I need a workout routine. This is gonna be my fourth bench pressing competition, but for the last few I just did my usual bodybuilding workout which got me 2nd place in both. This year I need to win!! So whats a good bench routine? Thanks!

[saboudian]

For Pure Bench, I'd go with Metal Militia. For a routine encompassing the BIG 3, I'd go with WSB.

[bulldawg_28]

Whats Metal Militia?

[bulldawg_28]

anybody ?

[slobberknocker]

www.metalmilitia.net

[powerlifterjay]

I would say for a bench onoly routine metalmilitia would be the way to go. I have done westside and with good results. My old style that i did only got my bench to 600 but with lots of tear on my body. Westside was easier on me and added more lbs to my lift but i feel like i lost contac t with the heavy weights i routinly handled. Metal milita is high volume. But the constant contac t with heavy weight imo is bettter if your body can take it. But once it catches up to you then like me you go on long breaks from it!!

[john martinez]

Yes, I would have to agree with Powerlifting Jay. WSB routine will work and is easy on the body, just take time and stick to the routine. Metalmelitia routines does take a big toll on your body so selcet a routine wisely. By the way you never mentioned what you bench. Also, what your looking to bench.