"How much do you bench?" If you are a man that works out in the gym, you will hear this question a lot.
Gone are the days when the overhead press was the measure of a man's strength.
Now it's the bench press.
When you are a novice weight lifter, gains come easy.
After a couple of years increasing the weights become more difficult, Inevitably, you reach the dreaded plateau.
What do you do? You have to be smart about it.
It's is one of the most common ways a man can injure himself in the gym.
Since there is such a strong drive to have a big bench, most men push too hard, too fast.
Many times, these injuries are severe, rotator cuff tears, pectoral tears, and other major injuries.
These injuries require surgery with a long recovery time.
All your gains are gone and then some.
We don't want that to happen.
So what's the secret Otis? The secret to getting a bigger bench is reducing the CNS load.
CNS is an acronym for central nervous system.
Many workout programs have you do the bench press two to three times a week.
This is in addition to doing deadlifts and squats, which also place an enormous load on your CNS.
When the CNS is overloaded, you start to get weaker.
You must alternate your weekly workout with stable; hypertrophy focused workouts with heavy, maximum effort power lifting workouts.
Week 1: You do your bench press.
After your warm-up sets, you do heavy sets of 3, working up to your 1 rep maximum.
Week 2: No bench press.
Let your CNS rest.
Workout your chest with stable platforms such as hammer smith machines.
Use stabilization exercises such as dumbbell bench press and dumbbell flys, using the incline and flat bench.
I do the exercises in the higher rep range, anywhere from 8 to 12 reps.
Week 3: Go back to bench press working up to your 1 rep maximum.
I would never preach something I have not done on my own.
Using my new program, I increased my bench considerably.
I suffered a labrum tear on my left shoulder and a dislocation on my right shoulder due to boxing and BJJ training.
As you can imagine, my bench press was impeded by a large margin.
I was only able to bench press 225lbs for 1 rep.
By using my new program, I can now bench press 265lbs for 3 reps.
Not only that, I'm getting stronger.
All this with two bad shoulders.
Otis Lee Author of Gain Muscle NOW! The Book of Muscle http://gainmusclebody.
com
Gone are the days when the overhead press was the measure of a man's strength.
Now it's the bench press.
When you are a novice weight lifter, gains come easy.
After a couple of years increasing the weights become more difficult, Inevitably, you reach the dreaded plateau.
What do you do? You have to be smart about it.
It's is one of the most common ways a man can injure himself in the gym.
Since there is such a strong drive to have a big bench, most men push too hard, too fast.
Many times, these injuries are severe, rotator cuff tears, pectoral tears, and other major injuries.
These injuries require surgery with a long recovery time.
All your gains are gone and then some.
We don't want that to happen.
So what's the secret Otis? The secret to getting a bigger bench is reducing the CNS load.
CNS is an acronym for central nervous system.
Many workout programs have you do the bench press two to three times a week.
This is in addition to doing deadlifts and squats, which also place an enormous load on your CNS.
When the CNS is overloaded, you start to get weaker.
You must alternate your weekly workout with stable; hypertrophy focused workouts with heavy, maximum effort power lifting workouts.
Week 1: You do your bench press.
After your warm-up sets, you do heavy sets of 3, working up to your 1 rep maximum.
Week 2: No bench press.
Let your CNS rest.
Workout your chest with stable platforms such as hammer smith machines.
Use stabilization exercises such as dumbbell bench press and dumbbell flys, using the incline and flat bench.
I do the exercises in the higher rep range, anywhere from 8 to 12 reps.
Week 3: Go back to bench press working up to your 1 rep maximum.
I would never preach something I have not done on my own.
Using my new program, I increased my bench considerably.
I suffered a labrum tear on my left shoulder and a dislocation on my right shoulder due to boxing and BJJ training.
As you can imagine, my bench press was impeded by a large margin.
I was only able to bench press 225lbs for 1 rep.
By using my new program, I can now bench press 265lbs for 3 reps.
Not only that, I'm getting stronger.
All this with two bad shoulders.
Otis Lee Author of Gain Muscle NOW! The Book of Muscle http://gainmusclebody.
com
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