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The Ultimate Bench Press Program!!!
If you wanna get strong and push past your plateu then this program is definitely for you. It’s easy to follow and will add atleast 20lbs to your bench. Probably more if you are an experienced lifter. :lift:
You can do this program 2x a week, although it is not reconmeded for 3x a week.
Step 1: Determine your 1 rep max (1RM) :scratch: . i.e. how much you can bench for 1 rep (you can also do this program for incline bench too).
Setp 2: Plug your 1RM into the progression table. (i.e, if your 1RM is 280 lbs indicates that in Bench-Press Workout #1, you’ll be using 220 lbs, 235 lbs, and 245 lbs in your work sets)
Step 3: Record your numbers and watch your bench go up. :wg:
^^^1/2 rep -> Negative Rep^^^
***During the third set of Workouts #5, 7, 9, and 11, you’ll be required to do a Failure Test to evaluate your progress. Using good form, do as many reps as you can.
on Failure Test if you get:
0-1 reps -> go down 5lbs on your 1RM (ie your 1RM is 280, you get 1 rep on failure, go down to 275)The new 1RM will be used to calculate subsequent workouts, until, of course, you get to the next Failure Test when you’ll check your progress again.
2-4 reps -> continue using the same 1RM you’ve been using to calculate the poundages you use for subsequent workouts, until, of course, you get to the next Failure Test when you’ll check your progress again
5+ reps -> go up 5lbs on your 1RM (ie your 1RM is 280, you get 5, 6,7 . . . reps, go up to a 1RM of 285)***
Ive used this program 3 times (2 on flat bench, 1 on incline bench) and its worked everytime.
Goodluck to all.
j4k
Thanks to MuscleMedia® and Steve Phillips
