Muscle Media

How to Increase Your Bench Press by 50 pounds

Intro

A Few Pointers About the Bench Press in General

The Split

An Overview of the Workout

The Chest Workout Nuts and Bolts

Step 1
Determining Your One-Rep Max

Step 2
Plugging Your 1RM into the Progression Table

Step 3
Recording Your Numbers on the Workout Sheet

Table 1
The Workout

Step 4
The Failure Test

A Few More Words on the Nuts and Bolts

Charts and Tables

An Overview of the Workout
As you read more about this workout, you’ll realize it’s basic yet advanced. You’ll be doing basic, compound-type movements for all the other body parts. Now, this doesn’t mean you’ll be doing single reps for shoulders, biceps, back, or triceps, though. Instead, you’ll be doing sets of six to eight.

It’s very, very important that you try to keep the workload for these body parts down to the amount indicated in the tables. It’s better that these body parts are a little undertrained than overtrained. Don’t worry, though, you won’t lose any size, and chances are, these muscles will respond with new spurts of growth once you begin training them "normally" again.

Your chest workout, however, will be completely different. At times, you’ll be doing sets of one, two, or three reps. During other chest workouts in the program, you may be doing sets of four, five, or six.

Table 1—The Workout