![sportpharma gain max 6 lbs sportpharma gain max 6 lbs](http://ecx.images-amazon.com/images/I/51%2BaRXpke6L.jpg)
SEE ALSO: Bench Press Variations for More Mass THE PERFECT BENCH PRESSĪ Six-Point Plan for Form That Breaks Records Perform all the sets of single reps and then do the back-off sets of 3–5 reps. NOTE: 5×1, for example, means five sets of 1 rep. SEE ALSO: Avoid the 10 Worst Bench Press Mistakes BENCH PROGRESSION
![sportpharma gain max 6 lbs sportpharma gain max 6 lbs](https://s.kaskus.id/r480x480/images/fjb/2016/07/19/jual_suplemen_fitness_7087144_1468933314.jpg)
#Sportpharma gain max 6 lbs professional#
Steve Pulcinella is a former professional strongman and the owner of Iron Sport Gym in Glenolden, PA. The more muscle you work, the bigger you’ll get overall and a bigger, stronger body-from head to toe-will lead to a more beastly bench press. And while your goal may be to just get your bench press going again, our program works the whole body. That rep scheme may be for building mass, but to add plates you need to practice lifting heavy for 1 rep only-this is how you prepare your body for the stress of a max lift.
![sportpharma gain max 6 lbs sportpharma gain max 6 lbs](https://i.pinimg.com/236x/80/19/af/8019af3b1a8c34284563f3b734fd9179--mass-gainer-chocolate-brownies.jpg)
Doing the typical pyramid sets of 12, 10, 8, and 6 reps, as many do, isn’t going to unstick it. HOW IT WORKSįor most guys, the bench press stalls somewhere between 225 and 315 pounds. You’ll have to estimate the best loads based on how you’re feeling, but try to follow the model here as closely as you can. For the back-off sets of 5, 4, and 3 reps, start with 80% of your goal max and progress similarly. For the sets of 1, start at around 90% of the max you want to hit and gradually increase it by 1–3% weekly in accordance with the table. If your max lies somewhere in between, below, or beyond these numbers, follow the table but use approximate percentages of your goal max to guide you.
#Sportpharma gain max 6 lbs how to#
See the table below for instructions on how to progress your bench press each week depending on your goal-225 pounds or 315 pounds. SEE ALSO: 8 Tips for a Better, Stronger Bench Press DIRECTIONSĬomplete Days I and II on back-to-back days, rest a day,then do III and IV in the same fashion.Įxercises marked “A” and “B” are supersets: Complete one set for A, then immediately do a set for B before resting. In six weeks, we can help you hit higher benchmarks (forgive the pun) and put up more weight than you’ve ever been able to before, so that the next time someone asks you how much you bench, you won’t have to lie-unless you want to spare their feelings. No matter how many creative, new, and so-called “functional” exercises come out, nothing seems to supplant the bench as the lift guys want to be the best at. Judging a man by his bench press is the worst cliché in fitness.