Flashpoint Benching
Published: Wed, 05/17/17
Q. I work as hard as any of the other guys in the gym but I feel so inferior, especially when one of them asks, “So how much can you bench?” I embarrassingly mumble “My max is 205 pounds.” I weigh 225 pounds, and I swear I can hear people chuckling throughout the gym. I am getting sick and tired of justifying my weakness in the bench press and being the laughing stock of the gym.
I know that you sell a bench press program or two on your website but I don’t have the money so I am wondering if you could come up with something that will increase my best bench in 8 weeks or less! Thanks man. JT
A. Well don’t feel like you are alone as I can relate to you with regard to a having a weak bench press.
You're in luck because I have researched every bench press routine known to mankind. So I know what works and what is monkey crap when it comes to bench press routines. Here is a 6 week bench press routine, which will give you the most amount of gain factor in the least amount of training time. I call it ‘Flashpoint Bench Pressing’.
This training technique uses a fixed poundage percentage of a maximum un-fatigued single-effort. The percentages of maximum and corresponding poundage increases only once every seven days, over the next six weeks. Here is an outline of the six progression training levels that many bodybuilders in both the amateur and pro ranks will use in their quest for upping bench press power.
Monday and Friday or...Tuesday and Saturday
Level One (Week #1)
After a couple of light specific warm-up sets perform 5 sets of ten reps with 65% of current un-fatigued one rep max.
Level Two (Week #2)
5 sets x 8 reps with 72% of your one rep max
Level Three (Week #3)
5 sets x 6 reps with 79% of your one rep max
Level Four (Week #4)
5 sets x 4 reps with 86% of your one rep max
Level Five (Week #5)
4 sets x 3 reps with 93% of your one rep max
Level Six (Week #6)
1 set x 2 reps with 100% of your one rep max
Always be sure to do a couple of light specific warm-up sets at each level of training. This should do it and I strongly suggest that when you get some extra dough really think about ordering the Critical Bench Program 2.0 from my web site.
Keep training hard,
Mike Westerdal
CriticalBench.com