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How To Bench Press 300 Pounds In 12 Weeks

Below is my reverse pyramid routine I used to boost both my flat and incline bench presses during a 12-week period.

By: Randy Herring

Below is my reverse pyramid routine I used to boost both my flat and incline bench presses during a 12-week period. A prerequisite to using the suggested routine is a bench press of at least 225 pounds for 5 repetitions. My actual weight and reps are shown below.

The exercises are provided in the given order they were performed. Note the order of the first two exercises: bench press and incline bench press. Two weeks of bench presses is followed by one week of incline bench presses. This accomplished two things: An increase in both flat and incline bench presses.

In addition, my bar dips increased dramatically, although there was a marginal increase on flyes. Yet combined, all the exercises working together helped create a bench press over the 300-pound mark in ONLY 12-weeks!

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Note Everything
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It is extremely important a routine that is given a time frame to complete (e.x., 12 weeks). You must monitor any joint, tendon or ligament discomfort or unusual localized soreness, especially during heavy barbell or dumbbell pressing compound movements.

These would include: barbell bench presses, barbell incline bench presses, military presses, and dumbbell presses. If you do feel any discomfort, take a few days rest and eat more protein that what you are accustomed to, to help heal the discomforted area.

Keep your rep range consistently between 3-4 reps on all your first heaviest sets. And do not attempt single RM's with a weight at any time while embarking on your 300-pound RM (rep max) goal. Be patience until you successfully do 275-285 pounds for 3-4 reps the previous week before attempting your 300-pound 1RM! Train hard, but smart and above all believe in yourself!

RELATED ARTICLE
Predicting Your 1 Rep Max!
Enter how much weight and reps you did for your last workout. It tells you what your approximate one rep max would be!
[ Click here to learn more. ]

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The Workout
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-> Week 1:

Video Guide: Windows Media - Real Player

-> Week 2:

-> Week 3:

-> Week 4:

-> Week 5:

-> Week 6:

-> Week 7:

-> Week 8:

-> Week 9:

Video Guide: Windows Media - Real Player

-> Week 10:

-> Week 12:

RandyHerring@bodybuilders.com

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How To Bench Press 300 Pounds In 12 Weeks

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asian66

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asian66

How many times a week do you do this? At the moment I do Tuesday and Friday

Dec 5, 2011 8:29am | report
 
jpilkey

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jpilkey

I start week 9 this coming Saturday. Incredible program, thus far. The only issue I have had, are the weeks when I have to do two heavy weeks in a row.. brutal. The other issue is that I am having a difficult time doing my other lifts, deadlifts, military presses, are almost out of the question because I need a week to recover from each of the heavy lifts.

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Nov 11, 2012 7:18pm | report
 
jpilkey

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jpilkey

Heading in to week 11, was nervous about week 10 but I hit all numbers. Again, I think that my other workouts are still effected by these heavy lifts, and at 40 years old my body is taking a bit to recover. Looking back I think that weeks 6-10 are the most important weeks to this program. This program has been right on for me, I'm amazed I can do this at 40. I've read about people doing chest and triceps twice a week on this program? why? Once a week, and that is all that is required, nothing more. Twice a week is just tearing down muscle that doesn't need to be torn down.

Nov 25, 2012 6:48pm | report
sspires90

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sspires90

I started this program and flew through it until week 10 where I got stuck for 2 weeks. The third time I tried week 10 I got 275 3 times and was feeling really good so I tried 300 and got it! This program was crazy. I've never gained this much this fast. When I started the program I was only maxing 245. 55 lbs gained in 13 weeks is ridiculous. All I was taking was pure creatine and protein. I didn't think that this program hindered any of my other workouts. I was doing extra reps on every set of the program and then I would sometimes do a light chest day of just one exercise later in the week. I would definitely suggest giving this a try!

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Dec 3, 2012 4:24pm | report
 
jpilkey

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jpilkey

Just finished this program. All I have to say is "Amazing". It is like this program was designed for my body. I was able to bench 225 for 5/6 reps when I started. I put up exactly 305 in 12 weeks. Some weeks I felt like I could do more, I did not. I stuck exactly to the program. Some weeks I felt like I was getting my butt kicked, but I made it.
I am a big fan of the reverse pyramid. I wish this article had a little more on warm-up routines. I figured out what works for me. When I did my 305 lift my warmup was something like this. 10 minutes elliptical to get blood flowing, active stretching of shoulders and jumping jacks for about 1 min, planks for 1 min to warmup core, stretched my back with a cat stretch and then off to work: 135X10, 185X2, 205X2, 245X1, 305X1 and then worked my way down through my workout. 315 is right around the corner. I will be at 315 in 1 month, 305 went up strong.

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Dec 10, 2012 10:28am | report
 
elsalsero

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elsalsero

I just completed week 3. I reached 305 already. Amazingly I don't know how my weights shot up..I started this schedule on a twice a week thing. Monday and Thursday. I'm going to continue the program though because moving up to 305 from a 275 x 2 max was really rough. but this program rocks.

Feb 6, 2013 9:12am | report
 
gperkinsdc

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gperkinsdc

I am on week 10, and going strong except for some shoulder soreness. I have been doing this on a 2 times per week schedule. Is that what is intended, or is it intended to be 1 per week?

May 7, 2013 1:27pm | report
 
JohnGalt25

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JohnGalt25

Where it lists the dumbbell weight for flyes, is that total weight, or weight of each dumbbell. For example, it lists 60lbs - 4 reps. Is this 4 reps with a 30lb dumbbell in each hand, or a 60lb dumbbell in each hand. Please Help!

Jun 12, 2013 3:48pm | report
 
OutdoorsinCO

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OutdoorsinCO

So how many times a week do we do this? I can't see it being only just one time?

Aug 9, 2013 2:56pm | report
 
Mweston85

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Mweston85

Great program, just finished week 12 and hit all the numbers.

Oct 19, 2013 9:54pm | report
 
cojones539

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cojones539

how many times per week did you do the workout?

Jan 12, 2014 12:10am | report
Gryphon1018

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Gryphon1018

so like so many people have asked, how many times a week do you perform this routine?

Mar 26, 2014 6:59pm | report
 
montanaelk

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montanaelk

Any help guys I did the 12 week program go on Saturdays only and maxxed out at 295 trying to get back to my goal of 385 in 2006 so I need a new twelve week program.Thanks a bunch need it by Saturday.

May 19, 2014 10:42pm | report
 
Nizzel19

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Nizzel19

300 Bench in 12 weeks.

The plan that was laid out. Do I do that 3 to 4 times a week. For example, 1st week - Week 1: How many days a week do I perform these exercises. I'm really not clear.. Please advise. Thanks

Bench Press - 225-5, 205-4, 185-5
Incline Bench Press - 135-9, 115-8
Bar Dips - 13, 7
Dumbbell Flyes - 60-5, 45-6, 30-10

Jul 11, 2014 11:44am | report
 
Showing 1 - 14 of 14 Comments

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