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Dear Readers,
This sound yet simple approach will add
serious pounds to your best bench in as little as 21 days-as much as 40
pounds and in some cases even more. And best of all, you'll put on some
serious muscle in the process. I was skeptical at first but my old
partner and I decided to give it a try and we were quite pleased with
the results. So now I am going to pass the information on to you because
we all know how obsessed everyone is with the bench press.
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"This is a very intense and heavy way to train chest
that's definitely not for the meek or mild" |
Step 1:
Scrap your current chest routine. This is a must! In order for this plan
to work you must follow it exactly as it is presented. So commit
yourself to approximately 5 chest workouts following this method. You
know it's time for change anyways or else you wouldn't be reading this.
After you see the results, you'll make it your only chest routine.
Step 2:
Train chest on a day by itself or only with triceps. that's it. Do not
train with shoulders or any other body part. This is important!
Step 3:
No forced reps in this routine! You train to positive failure only.
Forced reps will prove detrimental in this situation.
Step 4:
The Plan - We will be concentrating on straight bar bench presses on a
flat bench. After all, we are trying to up our maximum weight on the
bench press, right? Right! Not to mention, the fact that straight bar
flat bench is the most effective chest exercise there is and the most
effective compound movement for building size and strength for the upper
body. We will also hit the upper and lower chest, rounding out a
complete chest routine that will have the weights soaring and your pecs
exploding with growth.
Related Article:
How Much Ya Bench?
The warm up.
This is one area where everybody screws up.
Warm up sets are just that - warm ups. Nothing more. don't make them
into anything more than that! Most people do this and don't even realize
it. Warm up sets are used only for warming the muscle up to prevent any
possible injuries. Some lifters need more warm up sets than others. Most
people need very little - less than they realize. I get by just fine
with no more than three warm up sets - usually only two. My philosophy
is: If every set, every rep you do isn't building muscle, then it's a
waste of time.
As an example, I will use a max bench of
365 for 4 or 5 reps. The goal here is to add 40 pounds to this weight in
as little as 3 weeks. So if everything is right, that will be 405 for 4
or 5 reps.
The first warm up.
As usual, warm up with 135 pounds. Do about
15 reps. Nice and smooth, warming up the muscle.
The second warm up.
After resting for about two minutes, jump
to 225. Do 4 good smooth reps. Again, warming up the muscles.
The third warm up.
After resting another two minutes or so,
jump to 315 and do one good smooth rep. Warm up is done. You're not
ready to start building muscle and strength.
Warming up this way allows for maximum
muscle preparation without fatiguing the muscle group and thus zapping
strength. You don't want that to happen!
The first set.
Slap on 365 pounds and do 4 to 6 explosive
reps. By explosive I mean after a moderate downward speed to the chest
you want a forceful acceleration up and off the chest. Let the weight
touch and sink down into your chest right at the base of your sternum.
Explode upward with power. As you press the weight upward, you should do
so at an angle-about 80 degrees. Very much like a powerlifter would
bench. Do not bounce the weight! When you find the comfort range on how
much or fat you let the weight sink into your chest and just how to
explode upward and back then you will be able to perform this technique
very effectively. Just perfecting this technique alone will allow you to
bench more weight. Quite a bit more actually.
When you lock out each rep, pause for only
a very short amount of time. Do not attempt to rest at lock out. It
won't work. The longer you hold the weight, the quicker you'll become
fatigued. Again, fatigue does not build muscle. Fatigue hampers muscle
growth and is detrimental to this program.
You must understand the 4-6 rep philosophy.
Four to six reps means that you use a weight that will allow you to get
at least four reps but no more than six. If you can't do four reps with
the weight then you need to lighten up. If you are doing six or more,
you need to go heavier. This is important to the success of this
routine. And as you'll learn, this rep scheme is important for
efficient, fast muscle development no matter what body part you are
working.
Rest between sets. How much?
This is important. You want to rest enough
to recover as much as possible before doing your next set. None of this
one minute crap. More like three to five minutes. You're not circuit
training. Fatigue is not intensity. Fatigue is fatigue. Short rest
periods promote quick fatigue. Fatigue limits overload and fatigue
limits growth. you're trying to add muscle and strength-not endurance.
You need to recuperate between sets to be able to handle the amount of
weight your muscles need to grow. The chest muscles are large and
require more rest than something like biceps or shoulders.
After adequate rest, you're ready for your
second set.
The second and third set.
Easy, just do exactly like you did for the
first set. Same weight and same reps provided the amount used in the
first set kept you in the 4-6 rep range. If not, you need to adjust
accordingly. After the second set, rest the same way as well.
Next?
Okay, flat bench is done. Three heavy sets
and you're finished with flat bench. Now you will rest about 3-5 minutes
and head over to the incline bench. You want to set it at about 30
degrees. Remember, you're working chest not shoulders. Most inclines are
done way too steep. Don't make this mistake. I believe 30 degrees puts
your body at a perfect angle for hitting upper chest.
I never needed a warm up at this point.
However, if you do or think you do, war up with a light weight for about
5 or 6 reps. when you are ready, put on some serious weight. Again,
heavy enough to where you can only perform four to six reps. You do this
set very similar to the flat bench. Descend with moderate speed, touch
your chest right below your collar bone, and explode upwards.
Only one set here.
Dips.
This is the last movement of the routine.
Nothing like weighted dips to really make you strong. Jump on the dip
bar and do five real deep strict reps with no weight. Dip! You're
working your chest here, not your triceps or shoulders. So make sure you
dip in a smooth arch-down and back-concentrating the movement on the
chest. Rest adequately and then strap on some weight. Again, heavy
enough to come to positive failure between the four to six rep range. Go
deep and explode upward. One solid set here and you're done.
That's it! Five total heavy sets for your
chest and you're finished. You're probably thinking how such little
volume can produce such results. Well, if performed correctly and with
the right intensity, you will understand how such a feat can be
possible.
After a workout like this, you'll feel
different than usual. You'll feel a deep dull ache. This is normal. You
won't feel that burn most of you are used to. You know that burn you get
from high reps that you do nothing burn burn-burn up muscle. The
soreness sets in about 24 hours afterwards.
On this program, you should train chest
every five days or so. On this program, you'll do about four full chest
routines and your max bench will be noticeably higher, about 40 pounds
higher.
This is a very intense and heavy way to train chest that's
definitely not for the meek or mild. But as you'll see in a
few short weeks, it produces results. Watch as your bench goes up each
workout. It's a strong and wonderful feeling knowing that you strength
increases with each progressive workout.
Thanks for
reading,
Phano Paul Som
Natural
Bodybuilding at its Finest - Lift for Life.com
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