This is not a make-believe Men’s Health claim. I actually did increase someone’s plateauing 1 rep maximum by 10 kilos on his bench press. It was a 3 months process (which you can easily condense into 9 weeks) but now we have built a strong foundation upon which we can beef up his chest which would not have been possible without adopting such a perfect structure. This method is perfect for someone who finds it difficult to build up his chest. If it doesn’t happen easily just with a few chest workouts then you need a plan Like this no doubt.
There is no fancy name for this method because it’s my method and I am a nobody 😦 as i already mentioned it is for people who have
2. Lack the genetics needed to get that chiselled physique.
Quite simply you go through a 9-week phase training chest twice a week. All your exercises are press variations. Dumbbell, barbell, smith machine, incline, decline whatever. Each micro cycle is 3 weeks long.
every exercise is 5 sets of 5 (Yes I know this has already been documented so let me finish)
Every exercise is 4 sets of eight
Every exercise is 3 sets of 12
Once you complete your 9-week cycle you will find not only that you are stronger on your 1 rep maximum but you have also built up the chest in the process. Try it for yourself because you may as well. What else were you planning a thirty minute time-wasting abdominal workout?
The last point of caution concerns form. Check the ‘big four’ post for more info on this but form on the bench press is extremely overlooked compared to what we are accustomed to with squats and deadlifts.
Hope you enjoy trying this out folks.