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Bench Press Workout - For men who want to discover ways to increase their bench presses, it is vital to observe an effective and proper regimen, with the specific goal of strengthening the pectorals, triceps, biceps and also the muscles of the shoulders as well as the upper back.

The best way to make this happen goal is by following a principle of "muscle confusion". In muscle confusion, you perform reps of varying amounts per set otherwise you perform more or less sets in a workout. You can also very your exercises each day or lift big names one day and then light weights on other days. The explanation for this is that you want to avoid your body from reaching a plateau with a rigid workout. As you vary the styles and weights that you perform or use respectively inside your workouts, the muscles become stronger and the training regimen overall becomes more efficient, enabling you to bench press more.

Allow us to take a look at a sample regimen which uses the principle of muscle confusion. In case you are doing it only once a week, vary your reps, sets and weights every week. For Week 1, bench a barbell using a weight of 140 pounds 12 times for 3 sets. For Week 2, bench 160 pounds 6 times for five sets. For Week 3, drop the weight down to 150 pounds, but do 10 reps for 3 sets.

Bench Press Workout - In your muscle confusion regime, you should perform a "Maxing Out" (or more formally called "Train To Failure") workout one or more times a month. The way to do that workout is by beginning with a weight that is heavier than what you are accustomed to lifting. After One to two reps, take a short rest of 30 seconds to 1½ minutes. Add Ten pounds for every successive repetition unless you reach the point when you cannot lift the load anymore. When doing a maxing out regime, make certain you have a gym buddy or a spotter who can grab the body weight when you can no longer push up.

For individuals who do bench presses twice or more a week, you can plan your regimen in different ways. Let us say you bench on Tuesdays and Thursdays, you can do maxing out training on Tuesday and do speed repetitions on Thursdays. Or speed rep on Weeks 1 and 3 and then max out on Weeks 2 and 4. Make sure that you squeeze in a day of traditional bench presses inside your schedule.

Bench Press Workout - To explain what speed repetitions are, these are exercises that are popularly known as "explosive bench presses". To do this, use a weight that is 40 to 45 percent lesser compared to the heaviest (or the maximum) weight that you are capable of lifting. The proper way to do speed reps is simply by slowly lowering the weight to simply a few inches above your chest and then pushing it upward explosively as hard and as fast as you can possibly can. Do 10 to 12 reps for 3 sets. Speed reps help stimulate fast twitch muscle fiber growth so that you are able to bench more.

No matter how great a the flat bench press regimen is, make sure you allot days of rest so your body can recover. Understand that it is during sleep and rest that new muscle growth occurs. If you grow more stronger muscle groups, you are sure to increase your bench press in no time at all.