The final phase of the Stage 4 routines are exactly the same as the previous phase except for the following:
1. Instead of doing the sets of the big exercises like this...
set 1, 10 reps
set 2, 8 reps
set 3, 6 reps
I do them like this...
set 1, 6 reps
set 2, 8 reps
set 3, 10 reps
Naturally, a set is using the weight I can only make it to six, eight, or ten with. So I start each exercise heavy, and work to light. Should be interesting to see how much more, if any, I can lift at the beginning of the routine as opposed to the end of it. For example, currently I'm able to do 135 six times without a spotter on my last set of bench press. Will I be able to bench 145 six times at the beginning? I'm totally gonna try it (with a spotter).
2. There are two warmup sets instead of one. Ergo, each exercise gets 5 sets. Sweet!
There are three routines that are done a total of three times. That's three weeks. Then I'm done with the Men's Health Beginner Program!
Here's a question.. What's the deal with no safeties on the bench press stands at 24 Hour Fitness? What with all the liability exposure they have at public gyms one would think that they would have bench press stations that have safety bars on them so in case the user drops the weight or can't get it back up, they can just let it down on the bars. I mean, aren't most injuries and deaths caused by bench press accidents?? I have safety bars at home on my squat rack and they give me a little extra confidence to push up that last rep without fear of dropping the bar on my ribcage or getting stuck under it with nobody else home. Maybe it's just 24 Hour Fitness that doesn't have them.
Anybody else go to a gym that has safety bars on the bench press stations?