How To Bench Press 400 In 12 Months!

Below is a suggested cycle routine to bench press over 400 pounds in 12 months - without the use of drugs. A prerequisite to using this routine is a bench press of at least 285 pounds for 3 repetitions or over 300 pounds for a single RM...

HOW TO BENCH 400 POUNDS IN 12 MONTHS

Below is a suggested cycle routine to bench press over 400 pounds in 12 months - without the use of drugs. A prerequisite to using this routine is a bench press of at least 285 pounds for 3 repetitions or over 300 pounds for a single RM.

Month Weight - Reps
1
285 - 3, 245 - 5, 205 - 8, 165 - 10
2
285 - 5, 245 - 7, 205 - 10
3
305 - 3, 265 - 5, 225 - 8, 185 - 10
4
305 - 5, 265 - 7, 225 - 10
5
325 - 3, 285 - 5, 245 - 8, 205 - 10
6
325 - 5, 285 - 7, 245 - 10
7
345 - 3, 305 - 5, 265 - 8, 225 - 10
8
345 - 5, 305 - 7, 265 - 10
9
365 - 3, 325 - 5, 285 - 8, 245 - 10
10
365 - 5, 325 - 7, 285 - 10
11
385 - 3, 345 - 5, 305 - 8, 265 - 10
12
405 = 1 rep max

Do not increase the amount of weight lifted each time you begin bench press. The following routine above suggests using the same amount of weight for two successive sessions until reaching 5 repetitions (a two rep increase in bench every 3 weeks). Only when you can bench press your first set for 5 repetitions increase the weight for the next training session. This "planned and systematized" routine invariably shows an increase of only 20 pounds in bench press every two months but note the "warm-down" (last set) strength increase!

Thanks,

Recommended For You

How To Deadlift: A Beginner's Guide

Many new lifters fear the deadlift, but this important lift is one of the best for building total-body strength, size, and athleticism. Banish your fear and learn how to deadlift right here!

7 Creative Hacks To Improve Classic Exercises

Not feeling rows, push-ups, or curls where you should? Feeling burpees or sprints where you shouldn't? Here's your cheat sheet for taking classic movements to the next level!

Big Bench, Bigger Chest: Mark Bell Workout

Having a great physique is awesome. But having a great physique that can also lift big weight makes you king of the world. Mark Bell shows you how to have it all!

View All Bench Press Articles



RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
N/A

Out of 10

0 Ratings

2

Comments

Showing 1 - 2 of 2 Comments

(5 characters minimum)

Skunkape172
  • rep this user
Skunkape172

Hey, the numbers seem to be off,
I agree on that if you bench 285x5, you should also be able to bench 305x3, but I think instead of dropping 40lbs one should only drop 20lbs. Cause then everything matches...

Feb 12, 2014 2:01pm | report
 
Skunkape172

So 285x5, 265x7 245x10

Feb 12, 2014 2:04pm | report
Showing 1 - 2 of 2 Comments

Featured Product