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Power without compromise: your next-level bench plan



In gyms around the world, it's the same: if it's Monday, it's breast day.

Yes, guys of all shapes, sizes and training levels give their pectoral muscles the decisive edge. And it's not hard to figure out why. Breast training is fun. You get the immediate satisfaction of pushing a heavy weight and a dense, powerful pump. It is a model muscle and the most important exercise, bench press, is the best known exercise in the world. What is not to love?

The thing is, many of us tend to struggle with the bank. Sometimes 1RM strength may fall off for months or even years without significant progress. If that sounds familiar, we have an incredible solution ̵

1; an eight-week program developed by Elite Powerlifter and NutraBio brand ambassador Nick Ramey, contributing up to 7.5 percent to your 1RM.

Best of all, it's almost unremarkable – you just do the listed training on Monday (or the day of the week you normally do on the chest) and continue to follow the rest of your weekly exercise plan, whatever that may be like.

"I made this plan as easy as possible" The 27-year-old native Arkansas American, who sat at 445 at a meeting in January 2019 and broke a world record of all times with 825 squats at 197 pounds, fits that into normal splitting. "" It's designed to directly improve your strength in bench press, but also includes extra moves to improve the strength, power, and mechanics of your entire upper body. Follow it closely and make sure you get a good diet. You should increase your current 1RM. "At the end of the eight weeks by about 2.5-7.5 percent."

How much Ya Bench?

Before you start training in week 1, you need to determine your 1RM on the bench – your real maximum.

"You definitely do not want to inflate that," warns Ramey, "because it will allow you to miss elevators in this program that are calculated based on your 1RM, making progress difficult for you." 19659002] To determine your maximum, you have two options:

  Before you start the week 1 training, you must find your 1RM on the bench - your real maximum.

. 1 Take a 1RM Test

The most important thing you need is a spotter – someone who can read your notes and is prepared to pull the weight up the moment you falter. After 2-3 very light, simple sets that stimulate blood flow into your pectoral muscles, chest muscles, and triceps, you can quickly but surely form a pyramid that you believe matches your 1RM weight. For example, suppose you think you can train 225 for a repeat based on your previous workouts. Your pyramid might look like this:

  • 135 pounds for 5 reps
  • 175 pounds for 3 reps
  • 205 pounds for 1 retake
  • 225 pounds for 1 retake

If you can exercise 225 cleanly and without pressure Get extra support from your spotter, add 5 to 10 pounds and try another repetition.

. 2 Use the Bodybuilding.com calculator.

If you are nervous about trying a 1RM test (which is understandable), you can do a 10-repeat test instead. You still want a spotter! After a short but effective warm-up – you do not want to over-work – perform a set with a weight that will not allow you to do more than 10 repetitions. If you can get more than that, add 5-10 pounds and try again, and if you can not get 10, drop 5-10 pounds and try again.

Note: If you make 3 sets at the end and you have not figured out 10RM yet, you probably want to set the test aside for another day where you can meet him fresh. It's worth having a good record of your workouts worth a minimum of a few weeks to help you determine your ideal starting point. Otherwise, you will have to run too many sets of tests to consume power and energy unnecessarily.

When you reach your 10-repeat maximum, enter this weight in our 1-repeat maximum calculator to determine your 1RM.

Start Smart

During the first week and every workout on the bench during the entire program, you need to warm up before jumping into the work sets. You can personalize your warm-up program by just stretching and making light sets that incorporate pecs, deltas, back and triceps, or you can try Ramey's approach and adjust the weights to your own strengths.

Nick Ramey's 8 Week Training Warm Up Program for the Bank

1

Hanging pike

Hang on the chin-up bar to stretch the lats.

1 sentence until failure.


2


3

Barbell Bench Press – Medium Handle

1 set of 15 reps with only the olympic pole
1 set of 15 reps with 135 pounds
1 set of 8 reps with 225 pounds
1 set of 4 reps with 275 pounds
1 set of 2-3 reps with 315 pounds

5 sets, 15, 15, 8, 4, 3 reps


"Then I do single reps until my maximum weight is reached," says Ramey. "The key here is to warm up with light weight, and high volume before you get to work is detrimental."

Nick Ramey's 8 Week Bank Schedule

1

Barbell Bench Press – Medium Grip

@ 82.5% 1 rpm

4 sets, 3 repetitions


2

Barbell bench presses with a tight grip

@ 70% 1 rpm

4 sets, 6 repetitions


3


4

Seated wire harnesses

Note: As Hard as Possible

3 sets, 8 repetitions


5

Lat Pulldown with a wide grip

Note: For medium weight

3 sets, 12-15 repetitions


6

Raise seated, bent tailgate

3 sets, 12 repetitions


1

Barbell bench press – middle handle

@ 87% 1RM. Do as many repetitions as possible in the last set and try at least 3-5 reps.

4 sets, 1 repetitions


2

Barbell bench press with a tight grip

@ 75% 1RM. Do as many repetitions as possible in the last sentence.

3 sets, 5 repetitions


3


4


5


6

Reverse grip triceps pushdown

3 sets, 12 repetitions


1

Barbell bench press – middle handle

@ 90% 1rpm, try to fail at least 4

1 set


2

Barbell Bench Press – Medium Grip

@ 83% 1 rpm

4 sets, 4 repetitions


3


4

Seated pre-bent rear delta elevation

3 sets, 12-15 reps


Week 8

Use your training this week to test your new 1RM. With the result of the test you performed before the program, adjust your target 1 rpm or 10 rpm 2.5 to 7.5 percent higher.

After the eight weeks have expired and you set a new personal best of 1rpm, you have a few options.

"You can try the program again and try to increase your maximum even further," says Ramey. "Or you can switch to another compound exercise and do a similar program, or you can just go back to your regular exercise program and save this program for occasional use as you take your strength to the next level." [19659002] You may never lift 490 pounds – Ramey's personal best at a body weight of 215 – but you can still greatly improve your total number of raw benches, regardless of your starting point. And you do not have to give up your Monday day of fun!


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