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How to Add Up To 40
Pounds To Your Max
Bench Press In
Just 6 Weeks!
By Shawn Phillips
Type I are generally used for endurance events that require a low
output of muscular energy over a long period of time. Type II are the
more explosive type, only their explosiveness is limited to short
periods of time. It's this latter group that is most responsible for
muscle size, and it's also the most prone to muscle growth. An
increase in the number of Type I fibers is possible, but stimulating the
growth of Type II fibers is more likely. To accomplish this, we need to
subject the Type II fibers to high-intensity, short-duration training.
Discipline is the final key to ensuring the success of this program. One
trick I've found useful is to tell people what my goal is-that way, if I
don't accomplish it, I look like a poor fool. Another good trick is to do
the program with someone else. We're competitive creatures by
nature, and talking trash at someone because my bench press went
up more than his or hers is admittedly an enjoyable pastime of mine.
The Split
For instance, this program is low rep, low volume, and high intensity,
and it is based on a two-day split. In other words, you will work your
whole body in the course of two workouts over two days, whether
those days are consecutive or separated by a day off. This program
also requires that you adopt a "push-pull" method. Working all the
muscles involved in "pushing" on one day, namely chest, shoulders,
and triceps, and working all the muscles involved in "pulling," like
biceps and back, on another, allows the two groups of muscles more
time to recuperate. (I recommend working legs on the "pull" day
simply because the "push" workout, involving three muscle groups
instead of two, takes longer.)
Day #1 Day #2
chest legs
shoulders back
triceps biceps
abs calves
You may find that one particular option fits either your schedule or
recuperative powers best. Only you will be able to tell which suits your
needs most efficiently.
Since your aim here is to increase your bench, you must limit shoulder
and triceps work. For shoulders, I recommend working them after
chest with a barbell press and/or side raises. For triceps, Iying triceps
extensions or pushdowns will suffice. Make an effort to keep the work
level for those body parts down to one, maybe two exercises for three
or four sets. It's better to keep those particular body parts a liffle
undertrained rather than overtrained.
DAY#1
DAY#2
DAY#3
In order to do this, you must be well rested-that means you can't train
chest, shoulders, or triceps in the preceding 48 hours. Logic dictates
that you attempt your one-rep max (1RM) the first thing in the workout.
Safety dictates that you attempt it only after you've warmed up
properly and obtained a conscientious spotter. Here's how I
deterrnine my 1RM:
1. Warm up with a light weight for 10-12 reps. Rest and repeat.
2. Rest for two minutes.
3. Increase the weight for one you can handle comfortably for
eight reps.
4. Rest three minutes.
5. Increase the weight to one you can handle for three to four reps.
6. Rest three minutes.
7. Add weight and attempt your 1RM.
8. Increase weight gradually as needed, repeating steps six and
seven until you reach your max.
Record it here:
1RM DATE:
(See "Example")
Again, take a look at the Progression Table, finding your 1RM along
the extreme left-hand column. This time, we'll follow the column until
we get to the numbers under Workout #2. Using our example 1RM of
290, we see that the numbers for our second workout are much
heavier than those used in the first chest workout. Don't worry, I
expect you to progress quickly but not this quickly. The rep ranges for
Workout #2 are less, so you'll be able to do heavier weights. Plug
those numbers, which, in the case of our example, are 210, 235, and
260, into the boxes that correspond to Workout #2 on the
PowerBuilding Bench Press Program Workout Sheet on page 6.
The boxes for Workout #2 indicate that you'll do 2 sets of 5 with 210
pounds, 2 sets of 3 with 235, and 1 set of 1 with 260.
Don't worry. This is the Failure Test mentioned earlier. What you need
to do is take the weight you used for Set #2, which in this case was
245 pounds, and rep out with it do as many as you can, using good
form, and write this number down.
Let's say that you did 8 or more reps on your last set using 245
pounds. Look at the colurnn on the far right of the table under the
heading marked "8 Reps." Follow that column down until you find the
number that corresponds with the weight you used to max out on.
Follow the "8 Reps" column down until you see 245. Now move
across to the left until you get to the 1RM column where it says 290.
This would be your 1RM which you would plug into the Progression
Table to figure out the weights for the next workout. Although, in this
case, the 1RM is the same as when you started, this number can
change. This is why we only write in our weights for one workout at a
time.
Let's say, however, that you only did three or fewer reps on your
Failure Test. Find the column at the top that's marked "3 Reps."
Follow it down until you find your Failure Test weight. Match that
number up with the 1RM number on the far left column. This number
is slightly less than the 1RM number you used previously on the
Progression Table to chart your poundages. Use this new number to
figure out your weights until the next Failure Test Workout.
If you got between 4 and 7 reps on the Failure Test, you don't need to
make any changes-you're right on track.
1.Use the Set #2 5-Rep weight for the Failure Test on Set #3 of
oddnumbered workouts.
2. If you get between 4 and 7 reps on the Failure Test, no
changes are needed.
3. If you reach failure at 3 reps or less OR after 8 or more reps,
follow steps 4, 5, and 6.
4. Find the weight used for the test in the appropriate column of
Failure Test Chart (3 Reps or 8 Reps).
5. Move left to 1RM column and record the new 1RM.
6. Go to the Progression Table and circle the new 1RM-this will
be used to calculate the weights for your next workout.
As you can see, there are two different bench press workouts. One
type, performed on odd days, typically employs one set of six reps,
two sets of five reps, followed by one to complete failure. This is the
higher volume workout and can be followed by one other chest
exercise, like moderately heavy flyes for three sets of eight.
I know all of this is complicated, but hey, who said building the body of
your dreams was easy? One more time, let me list the most important
features of this program:
Negatives:
If possible, use a power rack, too. Grip the bar as you would normally
for the bench, then have your partner help you unrack the weight.
Unlock your elbows, and then, as the weight starts to lower, resist it
as much as possible all the way down. Then, press the weight back
up with help from your spotter and rack the weight.
Going To Failure:
I've mentioned "going to failure" several times in this article, but I don't
think the method can be overemphasized or overexplained. Although
complete muscular failure seems self-explanatory, there's more to it
than just stopping when the weight becomes too heavy. Complete
failure only comes when you've tapped into your hidden reserve of will
and strength-it comes only after you've done a rep or two past what
your muscles tell you they can do. It might take slowing the pace
down a little during the set (while always keeping good form), or it
might take calling on that previously untapped will and determination,
but going to failure is a great way to fatigue the muscle and stimulate
new growth.
Going to failure, legitimate failure, is also the gauge that will let you
know how you're progressing and when to make adjustments to this
program.
Conclusion