Increase Your Bench Press In Two Weeks
The Bench Press. You do it because you want to brag to your friends about how strong you are. You do it because you’re a sportsperson looking to increase your base strength before you start a Plyometrics based programme for power. You do it because a search on Google brings about an article telling you that pressing 1.5 x your bodyweight is an accepted bench mark for relative strength. Whatever the reason, the bottom line is that YOU DO IT. When you’re enjoying your night out with friends, that drunk guy who’s a friend of a friend wants to know how much you Bench. When you’re talking amongst your friends about your workouts, it’s the Bench Press that everyone’s interested in.
Most people use the popular body part split routine, whereby you focus on one or two muscles per workout. If you didn’t pick it up from your monthly Bodybuilding magazine or a website, then you picked it up from the general gym users at your local gym. Look around the gym and you’ll see that guy who’s looked the same for around three years move from one exercise to another that works the same muscle. Eventually your conversations start with, “What are you training today?” The reply usually comes in the form of “Chest” or “Back” or “Shoulders” and probably once a month in “Legs.” Split routines are fine and I’m not trying to say don’t do them – all the greats used them – Arnie, Ronnie Coleman, Jay Cutler and hundreds others in the Bodybuilding world.
Most people’s Chest routine has four or five exercises, usually starting with the Bench Press, then working through a couple of variations (incline/decline) and finishing with an isolation exercise such as a dumbbell or cable fly to burn out the parts of he muscle the other exercises miss. You get progressively weaker through this workout; you’re strongest on your first exercise but as you work your way through, your performance is decreasing due to accumulative local fatigue. Remember, this is not wrong by any means, but at this stage you’re only interested in increasing your Bench Press. You can handle only so much stress under a pre-fatigued state. Every rep you do under too much fatigue is sending you closer being like that guy that’s looked the same for the last three years. Every isolation exercise you do is going to slow your progress in getting stronger, so we’re going to imagine isolation exercises don’t exist.
In my Increase Your Bench Press In Two Weeks plan, your primary focus is one compound lift per muscle per workout. We manipulate variables such as tempo, rest periods, reps, sets, agonist and antagonist muscle groups to help you make each rep count towards increasing your Bench Press.
My two-week mini-periodised plan takes you through goals from Hypertrophy (building muscle) to developing Neuromuscular pathways. Periodised programmes in full can be up to a whole year long, with four main phases which we won’t worry about in this article. The basic idea is to focus on particular objectives in phases to help reach the overall goal. Olympic athletes and other professional sportspeople all use this method and the beauty of it is you can adapt it for non-athletes. I use periodised programmes with all my clients.
The plan is only two weeks long but your Bench Press WILL increase. The plan has been created for you to see how changing your outlook on training and goal-setting can help you get more out of your workouts. You’re learning how to train wise and reap rewards of all the hours you put into your fitness. Unlike most other plans and books, mine is not universal, it’s individual. The basic idea will be the same but the plan is tailored to you, which enhances its specificity.
You can email me using the CONTACT page on my site or directly to sandipghattaora@googlemail.com with ”Increase Your Bench Press In Two Weeks” in the subject field. I’ll then send you some questions to answer and based on your answers, send you your FREE Increase Your Bench Press In Two Weeks plan. It’s as easy as that! You can also receive FREE nutrition advice to further enhance your results in two weeks. It’s available to everyone everywhere, email me now and Increase Your Bench Press In Two weeks.
Sandip
August 16th, 2010 
Author:
Sandip | 29 Comments »
August 20th, 2010 at 6:06 pm
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September 14th, 2010 at 1:32 am
Ok kind of off topic, but I love the look of your blog! Where did you get the theme for it??
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September 29th, 2010 at 4:01 pm
good points and the details are more specific than elsewhere, thanks.
- Murk
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October 8th, 2010 at 1:47 pm
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October 10th, 2010 at 11:12 am
I agree; I know a great Tai Chi teacher and have had various discussions about his methods and opinions on subjects such as Martial Arts. Seeing a class in action, you can really appreciate the kinesiology involved with this mode of training; very graceful and empowering!
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October 20th, 2010 at 2:12 pm
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And thanks!
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February 22nd, 2011 at 11:21 pm
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February 22nd, 2011 at 11:34 pm
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