Increase your one rep max
The aim of this work-out plan is to increase your one rep max in the bench press exercise. The programme should be done on two non-consecutive days every week, for example Monday and Thursday, or Tuesday and Friday. You will also need to change your diet to one that has more calories while maintaining a high nutritional value, especially in protein. You will also benefit from using Creatine during this programme.
Description of a Bench Press
Lying on a bench, with your feet positioned flat on the floor slightly
more than shoulder-width apart, hold the barbell with your elbows
locked out right over the middle of your chest. Lower the barbell
slowly to a point in the middle of your chest (aim for your nipples).
Once you have made contact with your chest, drive the weight back
up immediately
How To Do The Programme
your one rep max. So if you can do one rep with 100kg, your
work weight for the next four weeks (sessions one to eight)
will be 80kg.
to take a rest from the bench press exercise. This rest will
prepare you for the next four weeks (sessions nine to eighteen).
for the second session of each week. So in this example, you
will use 80kg for the first session each week and 85kg for
the second.
You now need a recovery session before attempting your new
one rep max. This is achieved by doing 6×2 with 70%
(70kg) and then giving yourself four days of complete rest
before trying your new one repetition maximum.
work and begin your work-out sessions with the bench routine.
You should still be doing your other exercises, but because
the bench press is the focus for the next nine weeks, it should
be done at the start, when you are fresh and not fatigued.
go back to your normal bench routine for at least ten weeks.
break, I would advise using this system twice a year. It’s great
for a change of pace and breaking plateaus in fitness training.
PHASE 1
WEEK 1
- 1. Bench press 80% 6×2
- 2. Bench press 80% 6×3
WEEK 2
- 3. Bench press 80% 6×2
- 4. Bench press 80% 6×4
WEEK 3
- 5. Bench press 80% 6×2
- 6. Bench press 80% 6×5
WEEK 4
- 7. Bench press 80% 6×2
- 8. Bench press 80% 6×6
WEEK 5
During this period you should do
all of your normal training, but take
one week’s rest from the bench press.
PHASE 2
WEEK 6
- 9. Bench press 80% 6×2
- 10. Bench press 85% 6×3
WEEK 7
- 11. Bench press 80% 6×2
- 12. Bench press 85% 6×4
WEEK 8
- 13. Bench press 80% 6×2
- 14. Bench press 85% 6×5
WEEK 9
- 15. Bench press 80% 6×2
- 16. Bench press 85% 6×6
WEEK 10
During this period you should do
all of your normal training, but take
one week’s rest from the bench press.