Before As a powerlifter, you find your main goal is to lift as much weight as possible in the bench press, squats and deadlifts, however many power lifters don’t want to look fat after all their hard work, they want to look like they can shift the weight as well.
Many newcomers to the gym want to build a bigger chest so the best way to get strong is to get all your heavy work in first, I have put together a program that allows you to keep lifting big but also build those big muscles that ladies love.
This is a simple program that delivers excellent results:
1) Band pull apart – 3 sets of 20 reps.
2) The face pull – 3 sets of 20 reps.
3) Band dislocate – 3 sets of 20 reps.
4) Alternate hammer curl – 3 sets of 20 reps.
5) Bench press – light sets.
1) Paused bench press – work upto 2 sets of 3 heavy reps (around 90%), note: take as much rest as is needed.
2) Bench press – 4 sets of 10 reps.
1) Incline dumbbell press – 3-4 sets of 8-10 reps to fatigue. Note: Use varying levels of incline.
2) JM Press – 2-3 sets of 8-10 reps.
3) Triceps pushdown – 5 sets to failure.
Before hurrying over to the nearest bench, read these tips, they will help you get the most from your workouts and see the best results.
When you are performing a bench press you don’t just use your chest, you also use your triceps, shoulders and back as well. So make sure you warm up your entire body, spend time getting your body ready for work it is about to do, you’ll accomplish a lot more with your body prepared than if you slide under a bar cold.
Heavy Sets Tips
Increase weight slowly. When feeling good you may want to throw on a bunch of plates but it is better to start light and perform 5-10 reps for one set. From there drop to 3 reps and increase the weight with each set. How much to increase depends on your strength levels.
Don’t jump up in weight quickly but don’t spend too much time on warm-up sets either. When trying to see how strong you are for a particular number of reps you want to go into that set fresh. Rest as much as you need between sets and don’t waste energy by doing more warm-up sets than you need.
It is good to wear a belt when doing bench giving your abs something to press against and also allow you to keep your back tight.
To bench press properly, bring your elbows in slightly at the bottom and throw them back upward at the top. As the bar comes up, try to throw it toward your chin, Keep your upper back as tight as you can, your chest up, your heels smashed into the ground and your knees out.
A great way to fix any problem you may be having with a lift is to drop the weight around 20-30% from your max lift and work on getting perfect reps. Think about form and move the bar efficiently.
Accessory lifts are important as they help you look better but also because they help your primary lift. So pick exercises that will make you more efficient and better at the main strength movement.
Anyone looking to be strong and well-built has to be prepared to put in a lot of time and work. Accessory movements will help you put in the work you need. Move through the sets quickly and limit the amount of rest you take. if in a time crunch then try supersets.
A true bodybuilder would do a larger amount of sets than you, however because you need to devote a lot of your time to the main strength movements, you won’t be able to get those 18-20 sets per body part in, that is fine as you will still be able to get the results you want and build a bigger chest.
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