So you want a big bench? Who doesn't? You have probably had a dream or two
of
benching 700 pounds to beat Anthony Clark and win a benching title. Well I
hate to
burst you bubble but it ain't going to happen. Even if Clark was a
geriatric he would
probably destroy most mortals. As I said it won't happen, at least it won't
happen
unless you begin to train correctly.
Think about it. How can powerlifters bench 700+ lbs while bodybuilders on
the same
'stuff' can only at best bench 500lbs even though they appear much more
muscular. It
is all in the training. Reaching a PB in any lift requires intelligent
training, diet and
rest. For some people benching 500 might be a goal and for others 200 might
be
more realistic. Which ever category you fall into these tips will help you
achieve your
goals and reach your potential.
1. Train Heavy
No-Brainier huh. Define heavy? Last chest session I bet you did 6-8 reps
and felt like
your chest would cave in. TOO LIGHT!!! You cannot afford to do more than 5
reps
if strength is your goal. Don't worry you won't lose muscle by dropping
back the reps,
in fact you probably will gain a bit. You need to do 5's, triples, doubles
and singles to
get stronger.
2. Add more sets
Instead of doing 3-4 sets of 8-12 reps, do 8-12 sets of 3-4 reps. This is
not
overtraining, it's training for strength.
3. Train with a partner
If you can't lift the bar after your fourth rep of 350lbs you are in a spot
of bother.
4. Train explosively
Louie Simmons, the man who has trained more big benchers than anybody and
the
owner of the Westside barbell club, recommends this. Get a weight 60% of
your
1RM and do 8-12 sets with 2-3 reps. Move the weight VERY fast in both the
positive
and negative direction without losing control. This will train the neural
system to
explode with power, exactly what you need when you have a loaded bar across
you
chest. Do this as a separate session to your normal chest work NOT at the
same time.
5. For your chest train the rest
Your chest is not the only piece to the big bench puzzle. The Lats, triceps
and delts
all play major roles. Train the body parts hard also. If your lockout is
poor then it is
probably your triceps but it you have trouble just off you chest your lats
need work.
Do assistance work like lockouts, rows and dips.
6. Never Max out week to week
You should only Max out every 8 weeks or so. You can Max out on assistance
work,
in fact it is encouraged week to week, but don't Max on your bench.
Got a sticking point off the chest or at lockout? Try this. Set a bench in
a power rack.
Position the pins at the area of problem e.g.. 2 inches off the chest, two
inches short
of lockout or in the middle. Get a bar, with no weight and press it just
like a bench
press up against the pins. Breathe in and HOLD YOUR BREATH. Press the bar
against the pins for a count of 12 seconds before you stop. After a few
weeks you can
gradually bring that back to 8 seconds. If you want you can even do
isometrics for
each of the areas: top, middle and bottom.
8. Take Creatine Monohydrate
Form personal experience I know this adds HEAPS to you bench press Max and
regular sets. It is a must and the bodybuilding.com store has some of the
best prices I
have seen.
9. Eat Lots
High protein high calorie just like mass gaining.
10. Rest
Don't train too much. You also must have at least 72 hours between your
heavy
bench and speed bench days.
There you have it. 10 steps to a bigger bench (or curl or squat or
whatever). Apply
these principles and you will get stronger. Another plus is when you resume
training
normally you will be stronger therefore you can lift more weight and gain
more
muscle. Give it a go, and who knows you may never be Anthony Clark but that
doesn't mean there aren't billions of others to beat.
Train hard and smart,
Callum
n_10_ct@hotmail.com
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