How much can you bench press?
Where bodybuilders and powerlifters or hybrids called powerbuilders gather, the conversation most often turns to a discussion of the bench press. There is one universal question that seems to pop up with regularity:
“How much can you bench press?”
With regard to this universal question, as it might apply to the “Supine (flat) Barbell Bench” there hasn’t always been an exact way to know if you are fair, good, or excellent at it in ratio to your bodyweight.
That is, until now. Bench press coach Mike Westerdal has put together a chart that rates the Supine (flat) Barbell Press for each of these categories for a maximum single effort.
These weights are computed for the natural bodybuilder and powerlifter who elect not to use bench shirts, elbow wraps, or anabolic enhancers.
Well how did you rank in the chart?
If you’d like to move up in the ranks I suggest you pick up a copy of Bench Press Explosion for a measly $7 which includes 18 killer bench routines that you can use to attain a superior bench press.
18 Killer BenchPress Routines <<< Just $7
The bottom line is if you’re not happy with your bench, don’t make excuses about it, take action and so something about it by working on your technique and implementing some of the proven routines from the new Bench Press Explosion.
If you’re off the chart, congratulations! But I hope you’re not settling or content are you? That’s when the young guns who are training hard knock you off the top of the mountain.
Make sure you check out this bench press offer quick because Mike gave me the word that the introductory $7 price is only good until Friday. If this is something you might be interested in learn more here
Some people think it is easy to get big muscles but do you know what it really takes to build big muscles fast? Do you think it’s as simple as buying a gym membership, training each body once per week, slamming back some protein shakes and trying to eat as much chicken and tuna possible? Viola, you are big enough to enter a bodybuilding contest. Can you imagine it was that easy to build big muscles? Unfortunately, your monthly gym membership, regular weight training workouts and casual eating habits, isn’t going to cut it. Here are five simple steps to building big muscles fast.
If all you do is concentrate on building your puny muscles like arms and calves, then you will end up with exactly what you focus on – puny muscles!
Keep Your Rest Periods Honest
When was the last time you were in the gym and you watched the average guy time his recovery with a stop watch? Stop watches are not just for endurance athletes but should be used by every person who is serious about building big muscles.
Generally, the closer you lift to your one rep max, the longer the rest period and the higher the number of reps, the shorter the rest period. This is a crucial variable, which is often overlooked, yet will determine whether you create the correct training response. Read the rest of this entry
How would you feel if you discovered that almost everything you were doing with building muscle was dead wrong? Imagine all the time, money and effort you have spent in the gym was contributing to building muscle – the wrong way! Everything you have read on building muscle has left you with little to show for your hard earned efforts…
There are dozens of muscle building mistakes that we all fall victim to which results in bringing you progress to a complete halt. Don’t be too hard on yourself, because like all things in life, building muscle is a learning process. That does not mean you must forfeit years of personal trail and error when we can learn the mistakes of seasoned trainers who walked before us.
Here are the first three biggest and baddest ways to building muscle the wrong way. Erase these mistakes from your thought process and you will be one step closer to earning beach body worthy status:
Building Muscle The Wrong Way #1 – Skipping Out On Your Cardio…
Before you disagree take note that I was once a long distance triathlon and running champion so my cardiovascular standards and perceptions of ‘fit’ are much higher than your local trainers or expert bodybuilding author. It drives me crazy when I hear fitness experts preaching that weight training is just as good for keeping your heart and lungs in prime condition. Who are they kidding?
Weight training, designed for bodybuilding, is almost useless for stimulating your cardiovascular system. Bodybuilding style weight training for your cardio is just about as good as spending the day playing video games. Sure, I know your leg training workouts and super sets make you feel like you sprinted up the street for 100 m but this is far cry from a optimal cardio system. Read the rest of this entry
Mass Intentions 40 Free Video
Unless you have hiding out under a stone for last couple weeks you will have heard of the imminent release of Mass Intentions 40 Workout and Nutrition plan by IFBB Pro Bodybuilder Ben Pakulski. Critics who have managed to take a sneak preview of this revolutionary new workout (see the Mass Intentions Review) have been stunned by the two strategies that Ben adopts to burst through muscle plateaus. In this Mass Intentions 40 free video Ben explains why the MI40 workout is so different to all the other muscle building workouts that you will have see. For certain he dispels the myth that you have to lift big to get big. In the mass intentions free video he reveals two unique strategies which when combined create a stimulus for rapid muscle growth in super quick time.
We shall be following up this video with further videos so you can see the principles in practise.
Before you watch the Mass Intentions 40 free video make sure you grab your own very SPECIAL FREE Mass Intentions report in which Ben reveals 5 ways to double your muscle gain in half the time.
Mass Intentions 40 Free Video
Grab Your FREE Shocking Muscle Gain Report NOW!!
Best building muscle program
No Nonsense Muscle Building
Here are some of the myriad of questions I get asked on my travels.
What is the best building muscle program for muscle gain?.
Could you teach me how to gain muscle fast?
Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation?
Could you help me get ready for my first bodybuilding or fitness model competition?
Could you help you look like someone who actually lifts weights?
Could you help me build a body that turns heads and demands respect?.
The list is endless
Every single hard gainer I consult with wants to know the best building muscle program for muscle gain and how to do it safely and effectively.
Hard gainers, please listen up! There is hope for you. I am happy to say that learning how to gain muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder. Don’t get me wrong, I’m not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.
Here is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.
1. With the best building muscle program for muscle gain never perform more than 10 reps.
If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that a 11th rep is forbidden and trespassing into ‘skinny land.’
If you really want to gain muscle fast than get your mind into heavy lifting mode. Every single set and every single exercise. Keep the weights heavy and never more than 10 reps. Approach every workout knowing that you are going to be venturing into new territory and waging war on your skinny genetics. I recommend these workouts with a workout partner so you can eliminate any safety issues, not slack off and push your limits every inch of the way.
2. Reduce Your Workout Time
Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amout of work in less time. Guess who is more muscular? The one who has a higher work capacity.
Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don’t be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.
3. With the best building muscle program for muscle gain you do Only One Exercise Per Muscle Group
Only one? Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.
Assuming this is your max weight for the desired number of reps, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience a unknown assalut (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! Therefore, your take home lesson is this: Once you have out performed your last workout, it is time to move onto the next exercise.
4. Do No More Than 3-5 Sets Per Muscle Group
I question a hard gainers workout intensity if they must do more than 3-5 sets per muscle group. Now if you are using anabolic steroids or have muscle friendly genes than you can safely dismiss this advice. Remember, learning how to gain muscle fast for the hard gainer requires following a new set of rules.
Consider the first 1-2 sets at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. It is only this last all out set that contributes to the greatest muscle growth. Anything over and above this last go till you blow set simply exhausts the muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra reps or 5-10 extra pounds than last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.
5. Increase Your Strength 5% Every Two Weeks
One of the biggest mistakes I see hard gainers make in the gym is not track there progress. They return week-after-week to simply reherse the same workouts with the absense of progress. How do you expect to gain muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. Assault it and let it get bigger. It’s a simple concept.
So your take home message is to aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you will be over twice as strong as you are now! I would actually recommend writing down your strength goals for six months from now and than work backwords. If you are currently dead lifting 135 lbs, aim to be deadlifting 270 lbs over the next few months!
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