The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman - Timothy Ferriss
bench, wide grip bench, and narrow grip bench) makes these movements feel fresh and new
when they are reinstituted in phase III, and the training effect is profound.
The paused at dumbbell bench press and the paused incline dumbbell bench press are the
phase II workhorses and are performed together in each workout, once per week. Maintain
tension for a one-second pause at the chest; do not relax and rest the weight on the chest.
PHASE II: REESTABLISH HOMEOSTASIS19
After the six-week interim phase, all initial gains have been solidi ed: the athlete's
bodyweight regulation thermostat has been reset, while pushing strength has been retained. The
body has "forgotten" at barbell benching, and when we reinstitute our classical
regular/wide/narrow at bench strategy, the training e ect is achieved. Chest, arms, and
shoulders are (once again) shocked into growth. More muscle means a bigger bench.
PHASE III: ASSAULT ON 300
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