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.
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 fialure only. Froced 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.
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 thinkyou 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.