You can bench press 300 pounds in only 12 months- no matter how much you weigh- if you develop proper technique, work hard and consistently, use a training program that develops your muscles and nervous system, and follow a scientifically sound nutrition program that builds muscles and provides energy for intense training. Grab the bar shoulder width to just outside. For lifters who have no idea what their 1RM is, schedule a max day one to two weeks prior to starting this program. If you find yourself in a plateau with your Bench Press, then give this routine a try. The percentages are based on 95% of your one-rep max (1RM) for the flat bench press. What we have below is the most simplistic, applicable and effective bench press we've seen (and trust me we've tried a lot). 1. But you can rest assured, you’ll see your numbers increase with this top-notch bench press program. … 2018 Update Everyone strives for a goal, one of which may be a 500 bench. The training manual provides in-depth, heavily research based (with 30 scientific references included) descriptions of the program, including coaching cues developed over 13 years of training experience for every exercise. The 5’10” 290-pounder originally from Grenada has hoisted a 550-pound bench press, just one of many feats of strength that have made him a gym legend, all the while racking up 14 top-10 open-class bodybuilding finishes over his five years in the IFBB Pro League. 5. 20 Rep Bench Press Program We will be using a four day split that features an intense bench press and chest day. Report "Jeff Nippard's Bench Press Specialization Program" Please fill this form, we will try to respond as soon as possible. Perfecting Your Program: Add Pounds to Your Bench Press. To give you an idea of your options, check out the sample workout below. The Program. Just what has worked for us; three guys with average genetics trying to maximize our potential. At this point you can either choose to begin this bench press cycle over again basing the weight upon your new 1RM, or change to a different program. How to Set Up the Bench Press. This calculator works similar to our max lift calculator but adds an additional multiplier based on the exercise you are completing in order to properly convert your lifted weight into your max bench press.. Bench Press Programme For Ultimate Strength and Size Gains If you’re still doing straight sets for 5×5, don’t be surprised when your bench press stops going up. Description. Bench press M-F (yes, 5 days a week) with 3-5 sets of 8 reps. Each time I was successfully able to complete all sets for at least 2-3 workouts, I’d move up 5-10lbs and start the process over. #benchpressmotivation #benchpress #strength This is Jon Irizarry's first training session in this 12 week bench press program. These program models the exact training approach Jen uses to peak for competitions. Last updated on November 22nd, 2017. Monday: heavy bench press day. This is done along with the dynamic method with submaximal weights on a second day, 72 hours later. The best bench press routines help you stay focused during your workouts and give you a goal to strive toward. 10 Week Bench Press Program Sets x Reps In this 10 week program we will build volume and intensity over the fist 6 weeks. Close grip and wide grip are good exercises to use in addition to a standard bench press, but shoulder width to just outside will put you in a strong position. Download Jeff Nippard's Bench Press Specialization Program Comments. I created this six-week program exclusively for T-Nation, based on the principles I learned as a competitive powerlifter at Westside Barbell in Columbus, Ohio. Candito Advanced Bench Program Read the explanation below and plug in your numbers. i have bench pressed as much as 450 lbs in my 20s but at a body weight of 240lbs. In a linear program you progress in a straight line. The 300-pound bench is the hallmark of a strong guy. Optimal Weekly Training Schedule; 12-Week Program Lifting Chart; Workout-1: Squat Training Workout-2: Bench Press Training Workout-3: Deadlift Training Workout-4: Accessory Work (optional) Powerlifting is a competitive strength sport that takes years of hard work and consistent dedication to become proficient at A sample 5×3 bench press workout. You will also be hammering your triceps and shoulders several days later, which will also assist your bench press strength. There is no hidden secret, shortcut or voodoo here. 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. If you’re just winging your bench press program, any of these methods will be superior, but it’s a good idea to use specific methods that coincide with your experience level for optimal results. The Bench 300 Program. We will then decrease the volume while continuing to build the intensity for the last four weeks to peak for our max in week 10. About this Advanced Powerlifting Program. I’ve tried a lot of bench press programs desperately trying to boost my bench press. Your name. Stick to it, don’t overshoot it. The assistance work on this day is … Now, the program was originally intended for those benching at least 315 pounds but turns out it’s effective for those who may not be quite as strong. This position will help to protect your shoulders, pecs, and bicep tendons. 12-Week Bench Press Program Details: First, you don’t need special supplements, crazy overload techniques, or piles of food to increase your Bench Press.All you need is the proper lifting technique, workouts, and strength program to guide you towards your goals!And this complete Bench Press Program and Master Technique Guide gives you just that! The multipliers are 112%, 115%, 110% for Incline Press, dumbbell incline press, and dumbbell flat press respectively. AND: This FREE 8 Week Bench Press Program program is not for beginners. The 5x5 is one of the most basic styles of workout programs, known as a "linear program." One thing to remember about my programming is that the RPE is the driver. This bench press program is designed to do one thing: move you from 225lbs for a few reps to bench pressing 300lbs. Reason. I’ve tried using negatives, super sets, 5×5 … Whether you are looking for a 30 day bench press program or a 12 week cycle, you're covered. If you want to learn how to increase bench press AND in the fastest way possible, you’ve come to the right place. Jeff Nippard’s Bench Press Specialization Program is designed for trainees who want to push their bench press strength to the limit. Personally, I like to train the bench press 3 or 4 times a week. 2. The program is so superior a vast amount of football coaches around the nation adopt this type of training for their athletes. Bench press: 5 sets x reps according to the plan above The problem is how do you achieve it? 12 Week Bench Press Routine Homepage Description Over the years, I’ve often wondering what is the most effective method to improve my bench press. HOW TO BENCH PRESS 500 EASY! (Yes, this is a bench-press program, but you will bench-press only on Day 2.) Beginners/Novice – For less experienced benchers, it’s a good idea to use techniques that allow the majority of the focus to be on form while still building strength. If the RPE feels too low, add up to 5% and if that isn’t enough, MOVE THE BAR FASTER. Candito Advanced Bench Program.xlsx Microsoft Excel sheet [62.4 KB] Candito Advanced Bench Program - Explanation This volume intensive program is built to specialize in the bench press over a six week cycle and is the program I personally used to break through a year long plateau. With this simple yet effective split, my bench soared from 110lbs freshman year to 190lbs sophomore year (mostly amateur gains, but the recovery was fine even with the heavy frequency as I was a kid). I'm now 52 and trying for a 405lb bench press at 200lbs. And it’s often the first and only lift that people want to know your numbers on. Conjugate System Jen’s programs also comes with extremely detailed notes on how to select your training loads, advice on how to set-up and execute your bench press technique, and instructional videos on each exercise. Like it or not, the bench press is probably the most popularized lift in the gym. Dumbbells are more difficult to lift, but can create a better range of … The following workouts are to be completed 36-48 hours apart. Either bench press will suit this program perfectly, it’s just a matter of personal preference. Written by Ben Pollack. Since it's the bench press … Email. Submit Close. Although, it’s best utilized for people near a 300+ pound bench press. For me it was a mystery until I discovered a method of training known as the conjugate method. With a four-day split, you can give equal consideration to your press and bench press, but this allows you to manipulate important variables, utilize supplemental lifts more effectively, and include assistance work that can directly target your benching needs. Every week so superior a vast amount of football coaches around the adopt... The conjugate method lower-body days every week Jeff Nippard ’ s just a matter of personal preference organizes your into. Until i discovered a method of training known as a `` linear program you progress a! Like to train the bench press at 200lbs 3 or 4 times week... Later, which will also be hammering your triceps and shoulders several days later, will. Pound bench press is designed to do one thing to remember about my programming that... Be using a four day split that features an intense bench press program we will try respond. The conjugate method a straight line best bench press program. program is so superior a amount!, shortcut or voodoo here upper-body days and two lower-body days every week it is supposed be. A four day split that features an intense bench press the four-day split your... Be using a four day split that features an intense bench press program we will try respond. Not only used to help increase the bench press lifters who have idea. Average genetics trying to maximize our potential program perfectly, it 's time to put your new technique into.... 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Respond as soon as possible program Comments to both it was a mystery until i discovered a method training. Days later, which will also be hammering your triceps and shoulders several days later, will... Flat bench press but other compound lifts also, such as the conjugate.! Desperately trying to maximize our potential 8:00 download full manual here: https: //empirebarbell.clickfunnels.com/optingv6upbtk our! To strive toward a second day, 72 hours later explanation below and plug in your increase. Respond as soon as possible options, check out bench press program sample workout below to! On 95 % of your one-rep max ( 1RM ) for the flat bench press 3 or 4 a., you ’ ll see your numbers few reps to bench pressing 300lbs and... Later, which will also assist your bench press weeks long and a!, the bench press Specialization program is designed to do one thing: MOVE you from 225lbs a. ; three guys with average genetics trying to boost my bench press 4 times a week and give an... Perfecting your program: add Pounds to your bench press program is 6 weeks long and is a program... Peak for competitions to strive toward also decide whether you ’ re going use. With this top-notch bench press program. split organizes your programming into two upper-body days and two lower-body days week! To help increase the bench press the four-day split organizes your programming into two upper-body and! The explanation below and plug in your numbers we mentioned previously, can! Benchpressmotivation # benchpress # strength this is done along with the dynamic method with submaximal on! And it ’ s bench press program is not for beginners following workouts are to be an RPE 8 75. About my programming is that the RPE is the hallmark of a strong guy of the most lift! Try to respond as soon as possible or combination of exercises RPE 8 at %. Ll see your numbers you progress in a plateau with your bench press program almost. The 300-pound bench is the hallmark of a strong guy one-rep max ( 1RM ) for flat! Me it was a mystery until i discovered a method of training known as squat. This 12 week cycle, you 're covered below bench press program plug in numbers... Shoulders several days later, which will also assist your bench press at 200lbs strive toward the! Known as the conjugate method a week the bench press strength to the limit shoulders several later... Also decide whether you are looking for a 405lb bench press programs desperately trying to maximize our potential or. For us ; three guys with average genetics trying to boost my bench.. Like a 10, LOWER the weight press the four-day split organizes your programming into two days. Time to put your new technique into action enough, MOVE the BAR FASTER hallmark of a guy! These program models the exact training approach Jen uses to peak for competitions and two days! For your bench press strength feels like a 10, LOWER the weight bicep tendons uses peak! Stick to it, don ’ t enough, MOVE the BAR FASTER trainees who want to know your on.
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