6 Week Bench Press Program

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First let s address five of the most common problems i see then i ll get you set up on a monster bench program.

6 week bench press program. It ends with completing two singles at 105 of the lifter s beginning 1 rep max. Written by john robbins and published by dennis b. Enter 5 for lb rounding and 2 5 for kg rounding.

Beis in an early 1990 s issue of natural bodybuilding the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max. For most guys the bench press stalls somewhere between 225 and 315 pounds. 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.

Yet bench press is not just an exercise to use as a measure of strength its one of the best exercises to train your power and bar speed. A fast easy and scientifically backed way to increase force production on the bench press. Now that you know how to lift serious weight it s time to put your new technique into action.

Kg and lb can now be chosen by the user. That rep scheme may be for building mass but to add plates you need to practice lifting heavy for 1 rep only this is how you prepare your body for the stress of a max lift. This is a no nonsense 6 week bench press peaking program styled after the infamous russian squat routine it is a 3 day bench press program that accumulates volume around 80 to 85 of a lifter s 1 rep max before tapering down volume and increasing intensity.

Train like a powerlifter for a while. 6 week bench press program. February 21 2019 update.

Forget your other priorities for the next six weeks and i ll fast track you to a better bench press. Rep range of 1 3 and 5. After 11 weeks on this routine he hit 430x3 and looked like he had 5 more in him.

You re addicted to 3x10 and isolation cure.

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