Super bench press program pdf

The key points article pdf available in the journal of sports medicine and physical fitness june 2015 with 2,953 reads how we measure reads. Candito advanced bench program candito training hq. Like many other workout programs, before beginning the 531 routine, testing and learning your individual 1rm is needed, that way you can calculate the weight youll use for the squat, deadlift. For best strength results, combine this bench press cycle with a higher than normal caloric intake. These program models the exact training approach jen uses to peak for competitions. I would like to also do strength training, say the novice powerlifting program for example. Stop when the elbows are just below the bench, and press feet into the floor to press the weight straight up to return to the starting position. Before you run over to the nearest bench, read these tips. In my previous bench press workout, i wrote a few paragraphs praising the bench press and tried to find some sort of common theme among bench pressers.

The coupon code you entered is expired or invalid, but the course is still available. How to gain 30 pounds of muscle in 6 weeks by randall j. Can i expect any muscle gains, or do you think i will end up maintaining. Bench press 3sets x 12reps close grip bench press 3. This is an adobe acrobat file created so that you can print it easily. If you are someone who has struggled to add weight to your barbell back squat, this squat program for strength will allow you to add no less than 10 pounds to your squat max. I have learned a lot since the last bench video so im super excited that this one is. The writer describes eds periodized training scheme and gives a detailed example. May 01, 2017 the program involves a twoday, 3sequence a, b, c training method. Powerlifting programs specific to the bench press are a great way to make gains. Rick huegli and bill gillespie were the coaches that were so gracious as to teach me this training cycle and it proved to be wonderful at creating gains as well as providing enough bench press sets and. Mark bells bench press program, build a stronger bench. This bench press program might not be for the faint of heart or the beginner, but if youre mired deep in the bowels of a pressing purgatory, i suggest buckling down and giving it a try.

Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. The weightrainer mm2k add 50lbs to your bench press program. Free 6 week the free version of our bench press program enroll in course for free. Similar to his advanced deadlift program and advanced bench press program, this emphasizes progression on the squat and places significantly less emphasis on the bench and deadlift. After i reached 300 pounds for a max bench, i stopped using the chart. Dont mess with the bench press, its loading, or its progression scheme, but everything else can be personalized for your individual needs. Best 3 day split workout program spreadsheets 2020.

Complete 16week bench press peaking program youtube. This was a bench training program i was first exposed to by the coaches at the university of washington huskies back when they were winning national championships in football. I dont know if i succeeded, but in retrospect, i wouldnt do it again. Jim wendlers rule of taking your max and subtracting 20 lbs. This was something i filmed about a month ago or so where i discussed the execution of my stronger in 30 days bench program. After warm up sets, do the heavy single for the day followed by the working sets for that day. For example, in workout 1, youll notice that you first do a chestback superset and then a superset of back and shoulders. The following tables provide the skeleton of your training program. Most advanced athletes make great progress of my super bench program which includes 1020 reps in that training range. Introducing the henriques bench chart all about powerlifting. Bench press dead lift one arm row chin up isolation row ab. That sort of repetition helps train train the bodys nervous system.

Bench press 315 pounds with this training plan stack. Even if you dont compete in the sport of powerlifting, you can learn a thing or two about how to improve your bench press from competitors training routines. The first few pages of the program discusses the genetic factors governing the ability to bench press. We bench press because, next to the squat, its the most fundamental weight training movement there is. This is geared toward lifters that have plateaued on their squat or are looking to. This bench press program was created by brad gillingham and has a heavy bench day per week and a light bench day per week. One of the oldest and most famous of all old school bulking routines by far is the super squats program, which centers around high rep squats. Its fast, furious, full of heavy iron and short rest periods, and it will smoke your chest. That said, youll have to let go of some of the training dogma youve come to live by. To access your ebooks or pdf files youll want to make sure you have the latest version of adobe reader installed on your computer. Follow it, and maybe one day youll be strong enough.

However if you employ training strategies such as cluster reps, negative, board press, and partials then it is not so high. The 30minute dumbbell workout to build your chest muscle. Here, he shares his advice on building a strong bench press. Don saladino, the personal trainer behind ryan reynolds, hugh jackman, david harbour and others demonstrates a 4week workout program to transform your body. Its also a great newsletter in general greg is a super smart lifter. Jens programs also comes with extremely detailed notes on how to select your training loads, advice on how to setup and execute your bench press technique, and instructional videos on each exercise. Super 30 consists of six exercises all done with different repetition schemes. This means as soon as the weight gets heavy, were going to use very low reps. A bench press program is a training routine designed to increase an athletes upper limit strength in the bench press, their work capacity with the bench press, or a similar goal. There is no hidden secret, shortcut or voodoo here. The program is 4 weeks long and is a peaking program. Hi andy, i recently started some muay tai training 34 days per week, 1 hour per session.

This for all those who have deluged my mailbox with requests for a program to add 40 lbs to your bench in 6 weeks. Training tips by dronacharya bhupender dhawan and mr india mukesh singh. The percentages are based on your one rep bench max. This particular program was designed for someone who is increasing their benching. This will help you get the bar off of your chest where most people fail. This dumbbell bench variation stabilizes your shoulders while providing the same chest benefits of the traditional barbell bench press.

This program is built primarily for an advanced lifter looking to set aside a period. Lets start off with this why do some people have a big bench and others kill themselves for an extra 5 lbs a year. The program involves a twoday, 3sequence a, b, c training method. In this 30day periodized program to help you bench press 315 pounds, youll be benching on mondays, thursdays and saturdays using weight based off a 315 1rm, multiplying your 1rm by the decimal e. It is different from other programs because you are provided with the actual weights you will be using on bench day and given a full body lifting split to follow. Released in 2016 by jonnie candito, this is a 9 week advanced squat program. This program is mainly for individuals who are looking to increase their bench press or put on muscle mass in their upper bodies. Critical bench program training logs starting bench press max 100 lbs to 500 lbs. Rick huegli and bill gillespie were the coaches that were so gracious as to teach me this training cycle and it proved to be wonderful at creating gains as well as providing enough bench press sets and reps for even the. This suggested program variation and many others can be found in the accompanying pdf that comes with the free program. Critical bench program this bench press program is a power program designed to help you increase your one rep max by an average of fifty pounds during the ten week training cycle. Focus on how fast you can press the weight off your chest. Make sure youre doing all the right things you need to be doing to build lean muscle. This intense 8 week bench press program is a specialization routine that can repeated cycle after cycle.

How have you stumbled across any big tips that have. The bench press exercise bpe is receiving increasing interest as. The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator of what has become known as the westside method of training. Click here to download garys 4 week bench press training charts in acrobat pdf file format. It is common to gain 2030 pounds of bulk in as little as 68 weeks with this full body. Pushup or incline bench press 3 sets x1012 reps no rest one arm dumbbell row no rest crunch 3 sets x2540 reps 1 minute rest triset b deltsbiceps. Secrets of strength and bench pressing with jim wendler ze jim, thanks for hooking us up with tips for the most important exercise in the world, the bench press. The role of the bench press in strength training by bill starr february 2012 bill starr on what bench pressing can do for athletes in any sporteven olympic weightlifting. Slowly lower the bar to the chest by allowing the elbows to bend out to the side. This program is novel for many reasons, and your muscles will respond well to it. For the bench press, start with a weight that is 65% of your one rep max.

This program allows you to commit just 2 hrs to the gym on a 4 day split with 30 min workouts. Cory says he took what he learned from his squat every day program, combined it with bits and pieces he pickedup from some great bench pressers and has given us yet another option for some crazy gains the squat every day 2. Don saladinos 4week superhero transformation workout program. When youre not eating more, rest, take naps or plan your next meal. Jun, 2016 if you are just doing straight reps you are right, 20 reps at 96% would be an awful lot. You get three tries to lift the most combined weight possible to beat out your. The intensity threshold of the robbins 6 week power bench press program requires only two workouts per week, usually on mondays and thursdays to avoid the overtraining syndrome. Gillingham 12 week bench program usa powerlifting maryland. Powerlifting bench press pyramid program for max strength. Secrets of strength and bench pressing with jim wendler. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Jeff nippards bench press specialization program ylygx3578dlm. April 10, 2020 thank you for your order of the critical bench program 2. I used the chart as my basic bench routine on mondays and on thursdays i would do other variations such as.

Bell also invented the sling shot, an assistive device for teaching proper bench press form check it out at. Flat dumbbell press 4 sets x 10 reps lightweight, increasing at each set. The 20 best bench press workout programs 2020 lift vault. Hot on the heels of the immensely popular kizen 6 week bench peaking program spreadsheet, silent mikke, bart kwan, and omar isuf have teamed up yet again to release the first 4 weeks of their 16 week powerbuilding program for free, including a pdf that explains the theory behind the program. The fast mass program is perfect for anyone whose looking for maximum results in minimal time. Stronger in 30 days bench press program by mark bell youtube. Pushup or incline bench press 3 sets x1012 reps no rest one arm dumbbell row no rest. Increase your bench press fifty pounds in ten weeks with this customized bench press program. This workout program from stack expert chris hitchko will have you on your way. You just have to commit to it and you will see results. This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible.

Whether you are looking for a 30 day bench press program or a 12 week cycle, youre covered. This squat program for strength will add 30 pounds to your. The material presented a way to gain an enormous amount of muscle mass in a little over a month six weeks by doing the following exercises. If youre a bench press addict and want to bench twice a week, id suggest doing some lighter, moderate volume closegrip work on the second day. When you bench press, you dont just use your chest to press the weight, but your shoulders, triceps, and back as well. Powerlifting is a strength sport that consists of three lifts. I used my log and if i was able to complete that weeks workout, i simply added 5 pounds to each workout weight. Build your bench with this 4 week bench press program, designed specifically to give you a more effective bench press and increase your bench press in just 30 days. Because the bench press is the ultimate upperbody mass and strength builder, and getting stronger at it makes you bigger and stronger, period. It is not an easy program, but, it is a worthwhile program. Increase your bench strength from 100 kg to 150 kg duration.

This chest workout is a part of my super 30 training program. Cory gregory from musclepharm recently restructured his squat everyday program and is calling it squat everyday 2. Learning how to bench press or squat is like learning to ride a bike, and just as painful if. Its an easy exercise to learn and do and takes a minimum of equipment. See, before you can focus on muscle building, those muscles must first learn to contract properly. Press the feet into the ground and the hips into the bench while lifting the bar off the rack.

Beef up your bench press 10x3 workout program muscle. Get stronger in 30 days with my 30 day program for bench. Beis in an early 1990s issue of natural bodybuilding, the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max. Theyll help you get the most out of the workout so you can see the best results. The super bench press program free download as pdf file.

While each plan is designed using the same training methodologies, they differ in length to provide you with the best option to suit your specific schedule and needs. Candito advanced bench program by jonnie candito goal and context of program this program is built primarily for an advanced lifter looking to set aside a period of time to focus on overloading the bench press with high frequency, volume, and specificity. His gym, super training gym in sacramento, ca, has been dubbed the strongest gym in the west. In 1989, ironmind enterprises published the book super squats. A bench deload should be 60% of your max for only 3 sets of 5 reps per set. If you are just doing straight reps you are right, 20 reps at 96% would be an awful lot. Bench press workout program spreadsheets lift vault. Nov 26, 2016 this was something i filmed about a month ago or so where i discussed the execution of my stronger in 30 days bench program.

I built it to help busy people get great results in the gym without sacrificing a lot of time. Lying faceup on the bench, hold dumbbells at the outside edges of your shoulders. These small breaks and the ascending style mean you get to lift a little bit heavier, too, which is what the whole super 30 program is about. Can i expect any muscle gains, or do you think i will end up maintaining my muscle given the energy expenditure. I do not recommend running this if your current max is below 185 pounds. This is not the program to overestimate your max by even 5 or 10 lbs. What we have below is the most simplistic, applicable and effective bench press weve seen and trust me weve tried a lot. This is long awaited tutorial on how to bench press for tall guys and long arms improved and new 2. Secrets of strength and bench pressing with jim wendler ze jim, thanks for hooking us up with tips for the most important.