Ahh, the question never gets old. When you start putting on some serious muscle mass, it's the question that will never escape you. Have a conversation in any gym with any meathead or so-called meathead, for that matter, and you're sure to get asked, "So how much can you bench press?" Me, personally, I usually respond with my squat, snatch, clean & jerk, and deadlift numbers before I disclose my bench press max. Not to boast or be a pompous d-bag or anything like that, it's just that I want people to know that I emphasize the importance of those other exercises over the bench press. One day, when I'm a dirty old man (approx. 6 months from now) I would much rather have stronger legs and lower back than strong pectorals. Think "functionality". But for the sake of satisfying the masses, this blog entry is dedicated to the brother who one day wants to reveal his one-rep bench press max with a sense of pride.
My baby girl chillin' between sets. We breed baby gorillas in our household!
Before we get to the training program, you must first understand a few things about strength training (training to get stronger...for the GED readers out there). In order to max out on heavy weights, you must TRAIN with heavy weights. Period. No one ever acheived a huge bench press max by doing light pec-deck flyes and pushups alone. Getting stronger is all about a neurological adaptation to your muscles handling heavy loads. Also understand that strength training is not about gaining muscle mass. Strength training routines consist of training in the 1 to 6 repetition range, while using 75 to 100% of your one-rep max (1rm) for exercises. A couple of things happen with this type of training: 1. Minimal micro-trauma occurs to the muscle fibers in order to stimulate hypertrophy (muscular growth); 2. The body secretes minimal levels of testosterone for hypertrophic activities to occur. In other words, you can get strong without getting big. Using myself as an example, I'm only 6'0", 190lbs, but I carry a 355lbs bench press and a 440lbs Olympic back squat. I choose to train for strength, and not for size. Get the point? We'll chat it up about how to train for muscular gain on a later date...
Over the years, I've used many different training programs in order to increase bench press totals for both myself, as well as clients. But this 5-week program is my absolute favorite. I've been using the blueprints of this program for a few years now, and have experienced nothing but success with it. The training principles of this routine come straight from that of Westside Barbell fame (Westside Barbell Club is an elite powerlifting club based out of Columbus, OH that is at the forefront of innovative powerlifting training techniques.). This particular program calls for training the bench press twice per week utilizing a maximum effort day (ME, heavy day) and a dynamic effort day (DE, light/speed day). The ME day is exactly that: training with maximum or near maximum poundages. The DE day is the complete opposite. It's about training with lighter weights for the sake of increasing bar speed (power/force production). The bottom line is that you have to be explosive in order to move a bunch of weight off of your chest. The basic blueprint of the bench press program goes as follows:
Monday (Max Effort - Bench Press):
Set 1 - 5 reps @ 50%1rm
Set 2 - 5 reps @ 60%1rm
Set 3 - 3 reps @ 70%1rm
Set 4 - 2 reps @ 80%1rm
Set 5 - 1 rep @ 90%1rm
*90 seconds to 5 minutes rest between sets
Thursday (Dynamic Effort - Speed Bench Press)
8 sets of 3 reps @ 50%1rm
*30-45 seconds of rest between sets
Increase ALL of the percentages by 2.5% for every set each week, so that by week 5 your first set on ME day will be at 60% and your last set will be at 100%. Your 8 sets of 3 on DE day will also be at 60%. At the end of week 5, reconfigure your percentages to accommodate a new 1rm and start the program over from scratch.
Train your upper back on the same days that you bench press. A great method is to alternate between chest and back exercises to maximize strength development. It's also important to note that rest and recovery is essential when using a program like this, as joint wear & can and will occur if you don't listen to your body. Use the routine for ten weeks followed by a week or two of active rest.
Follow this blueprint to a "T", and I guarantee you'll have a new bench press max every five weeks!
Now... What are going to do?
CAS
