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The 8-week program for setting up your table press max



  The 8 Week Program to Build Your Bench Press Max

Edgar Artiga / M + F Magazine

Day by day We work among our iron war comrades and lift thousands of weights during our training journey. The best way to measure ourselves here is in a piece of new muscle, a hard-fought extra replay group end with nothing more than a sweaty towel and a check mark in the training journal.

That our bodies are transformed into carved shells of muscle mass is a gradual reward worth pursuing. Constant effort is a unique opportunity for a moment of pure bliss ̵

1; one that has arisen from all the hard work that she has experienced before.

Imagine the following: One day you walk to the bench press station, warm yourself up with a few phrases and then slide more weight on each side of the dumbbell than ever before, and you're lying dow n, grab the pole Lead them out of the supports with the help of your training partner and express a clean, impressive, and glorious presence without a hitch. You sit up and breathe in, taking a moment to admire your performance – your best bench press ever. Think of it as satisfying years in the making.

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Five Tips to Grow

Akim Williams – aka the unofficial title holder of the "World's Strongest Bodybuilder" – has experienced just these kinds of moments. The Grenada-born 5 & # 39; 10-inch 290-pound engine has triggered a 550-pound bench press. This is just one of many strengths that has made him a legend in the gym while facing 14 top-10 open-body bodybuilding finals. His five years in the IFBB Pro League.

Williams learned a great deal through trial and error as he developed his power while maximizing his size and shape. His lessons can guide anyone who wants his max These five tips are groundbreaking:

1. Skip the singles as you prepare for a new personal best

Though it might not seem catchy, Williams recommends no less than three reps for a new Max workout, instead of making single repetitive sets regularly. "During a singles you'll go out and explode everything," he emphasizes, "but a sentence with three reps is different – you want full control over the weight on the way up and down, so you're sure you're real Build power and not just generate an impulse.

2. Embrace the Powerlifting Trio

Williams also suggests making not only bench presses, but also squats and deadlifts, as these great moves put the entire body into stabilization efforts and give you extra experience to provide regular handling of heavy loads.

3. Exchange in Negative Behavior

Advanced athletes should try additional training techniques to ensure that they lead to complete muscle failure. "Negative reps are a solid tool to break a plateau because the muscle can carry more weight on the way down than on the way up," says Williams. "You can get used to a new weight by making two to three negatives with a training partner, or by adding two or three negatives at the end of a set after you have achieved a positive failure."

4. Stop Short Sometime

Partials are another great tool for tackling breakpoints. "You can use the safety bars in a power rack for squats or presses and work through only the upper third or mid-third of the range of motion, or just finish a set with partial failure," says Williams. "You can help strengthen the muscle at the point where you get stuck."

5. Or relieve the burden

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"If you settle for a certain buoyancy on a plateau, it's sometimes the best option, a week or two For this exercise, use many as 15 per set, "says Williams. "The blood flow you receive from the pump will help to force nutrients into the muscles, and the break with the really heavy weights will allow them to recover." [1965-9019] Your 8-week plan [19659007] Apply Williams' Doctrine to the Following Three Dots Weekly Program by Elliott Hulse, CPT For over eight weeks, when you concentrate on the shape and make your repetitions fail at every work set, you can do yours Yes, it's an aggressive target, but also achievable.Your moment of "instant gratification" awaits you.

Perform the following three workouts once a week for eight weeks Triceps by doing the first weekly workout 1. Rest between sessions for at least one day, for example, on Monday, Wednesday, and Friday n. Remember that the chart lists only sets of workloads that should handle a heavy load that will cause you to fail at the prescribed number of repetitions. Before doing this, you should do warm-up exercises as needed, between six and fifteen repetitions per set, with a light weight that pulls the blood into the muscle, but by no means nearly fails.

Try to increase the poundages used in the first workout every week (except weeks 4 and 8). Instead, use light weights and do 12 reps for each exercise. Do not take these sets to failure. Each workout lasts about 35 minutes. In the ninth week, consider examining your maximum with a repetition number or determining your new 1RM by finding your 10RM – the most weight you can do for ten pure repetitions – and multiplying that number by 1.33.

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Topics: [19659025] Advanced Workouts
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