Be lazy and ruthless!
Published: Fri, 01/11/13
If you're anything like me you can get overwhelmed by the
massive amounts of fitness advice.
Honestly it can be very distracting.
That's why I love when the new year rolls around. It allows
me to focus on the important things and cut out the fluff.
It's all about simplifying. I give you permission to be lazy
and ruthless in doing this.
The Bench for Reps program that we've been talking about all
week is MUCH much more than just a bench workout.
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Sure it has a specific goal of increasing the number of times you
can bench press your bodyweight in 8-weeks but the training
schedule provides the following benefits as well.
Hold up, before telling you about the other benefits remember
this program only has you training 4-days per week for less
an hour per training session.
You don't need anything else. Warm up is included, bodybuilding
is included, lower body is included, max effort benching is included
and there's a metabolic conditioning day so you stay lean.
Day 1: Bench Press Reps Day
Benefit: Increased Musculature:
Again, when you focus on
improving on this test you have one
ultimate goal that is fueled by improving both maximal strength
and muscular endurance.
The bodies response to you focusing on these two aspects of
fitness makes for an extremely anabolic atmosphere in your body.
Increased Testosterone from heavy lifting in conjunction with deep
muscle fiber stimulation from muscular endurance focused work
will yield VERY fast lean muscle growth.
ultimate goal that is fueled by improving both maximal strength
and muscular endurance.
The bodies response to you focusing on these two aspects of
fitness makes for an extremely anabolic atmosphere in your body.
Increased Testosterone from heavy lifting in conjunction with deep
muscle fiber stimulation from muscular endurance focused work
will yield VERY fast lean muscle growth.
Day 2: Lower Body Day
Benefit: Not Having Chicken Legs & Hormones
You gotta train your legs just to stay balanced. When I was in
high school I remember a guy asking me what those two strings
were doing hanging off my shirt. When I looked down he laughed
and said, "Oh those are your legs." That problem is fixed now, but
don't be that guy.
Plus with big exercises like the squat and deadlift you'll release more
muscle building hormones like GH and Test which is the key to growth.
Day 3: Max Effort Bench Day
Benefit: Increased 1 Rep Max
It's not just the form that
will increase your 1 Rep Max, but
when you focus on trying to improve
your Rep Test performance,
you will have to focus on increasing your
Maximal Strength as well
as your endurance.
When using a program like
this, the periodization will address your
max without you even
prioritizing it as a goal. Nice little perk!
Day 4: Metabolic Conditioning
Benefit: Decreased Body Fat Levels:
When we are working on
muscular endurance and maximal strength
like I discussed above, you won't only help promote the secretion of
muscle building hormones, but fat burning hormones as well. So you'll
develop not just tremendous strength, size and stamina, but you will
build a body that will look as good as it performs!
like I discussed above, you won't only help promote the secretion of
muscle building hormones, but fat burning hormones as well. So you'll
develop not just tremendous strength, size and stamina, but you will
build a body that will look as good as it performs!
$30 OFF Last Chance << Bench for Reps Sale Ends Tonight
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In Summary Here's What You Get With Bench for Reps
-You will train four times per week.
-Each session should take less than 1-hour of your valuable time.
-You'll work all your muscles and train your entire body. There's
even a metabolic conditioning session each week to keep you
lean and conditioned.
-The entire program is only 8-Weeks long.
-The program works for the 225-Rep Test and for the Bodyweight
Bench for Reps Challenge.
-Your purchase includes a PDF Manual Workout Guide + Printable
Workout Sheets.
-You'll also get access to 8 Tutorial Videos that guide you step-by-
step through the entire program
$30 OFF Last Chance << Bench for Reps Sale Ends Tonight
Thanks for reading and keep training hard,
Mike Westerdal
CriticalBench.com
P.S. You can still get Bodyweight Badass as a FREE Bonus when
you order before the end of the day.
Includes:
Bodyweight Training Manual
Implementation Action Plan
Bodyweight Exercise Vault
MAN CAVE Dynamic Warm Up
Total Body Training Routines
Upper Body Training Routines
Lower Body Training Routines