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Squat or leg press bench press or chest press deadlift. Monday heavy bench press upper.
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Try to increase the poundages you use on the first exercise of each workout every week except during week 4.
Weight bench training program. The 53 bench press program. If you already know your 5 rep maxes you should work backwards in the program. These muscles include shoulders triceps back and even legs.
The key in increasing your bench press is to train the muscles you use to bench press. The basic program includes. It ends with completing two singles at 105 of the lifters beginning 1 rep max.
While training for strength i think it is important to do no more than 12 sets. The following program is merely one option. Take care with injured or dysfunctional joints.
Get medical advice before starting weight training if this applies to you. A bench deload should be 60 of your max for only 3 sets of 5 reps per set. But you see i know that no matter how many times i explain that this routine is totally ideal for beginners as is many people are just going to ignore me and add more to it as they please.
Every week should increase so you need to calculate backwards 10 lb lighter squat and deadlift 5 lb lighter presses for each week. The key is to start with an accurate max. Meaning if you deadlift 300 lb for 5 reps and you do six weeks of the program you should end your sixth week at 300 lb.
Lifting on the other days. Its not uncommon with this program to see a 20 50 pound increase in a lifters bench press over a 16 week training period. This is a no nonsense 6 week bench press peaking program styled after the infamous russian squat routine.
How to i ncrease your bench press in this 30 day periodized program to help you bench press 315 pounds youll be benching on mondays thursdays and saturdays using weight based off a 315 1rm. If you have never trained with three reps per set before on your main lifts this is a weight thats so heavy it limits you to only three reps spend two weeks training with five reps per set to start getting acclimated. It forms the core of any true training program.
Tuesday lower squat focus. As mentioned you can run the bench press 53 program with nearly any split or combination of assistance exercises. The sample weight training program laid out above is a pretty damn perfect beginner workout routine.
It is a 3 day bench press program that accumulates volume around 80 to 85 of a lifters 1 rep max before tapering down volume and increasing intensity. I think that anymore and you are running the risks of injury. Revolutionized by romanias olympic champion tudor bompa in simplest terms periodization is the act of increasing the weight used each session in a controlled and planned manner.
Often lifters overestimate their max or use a number they were previously capable of.
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