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Super Bench Press: Six Months Strength and Volume Program

By William on October 30, 2020April 10, 2021

Six-month strength training programs to increase the bench press and build muscle.

We have already published several training cycles for increasing the bench press.

 

Why do you want to do more bench presses?

The bench press is without a doubt the most popular and popular exercise in bodybuilding. Not a day goes by without being asked, ” How long have you been doing the bench press?»

The bench press is very popular because it is an exercise that gives the upper body in proportion to the work we do (with the exception of people who are morphologically prepared for this exercise, who will be slimmer than “planned”, and people who are not designed for this exercise, who will be more muscular than “planned”).

We did notice that doing a maxi of about 130-140 kg with a bench press gives a very good upper body (chest, shoulders, triceps) with an arm size of about 39-40 cm: the famous “Look at the guy who was abused over the bench”. So, this is a very useful exercise for “rapid muscle gain”! Much more than all the other upper body exercises we usually do, but they can’t be neglected if you want to complete them.

Key recommendations

Since we are not talking about using programs as they are, here are our recommendations for the perfect operation of programs:

Warm up properly, following the recommendations in our article, warm up before training with weights
Attack with a set of mass. If you don’t eat, you won’t be able to go to the bench press. Take an example from a weight gain diet program to gain 1 to 3 kg during a cycle. This will greatly facilitate its success.
Between each series of cycles, allow at least 3-5 minutes for recovery. The recovery time for other exercises will be 2-3 minutes, in no case less.
There will be 3 classes per week, that is, only one with a bench press.
A well-thought-out program with coverage

The next cycle, consisting of three stages and lasting more than twelve weeks, is taken from John O’Brien’s book “Bench in Attack”, which was published since … 1991 and is proof of the relevance of the cycle.

To answer our queries, if the main goal is to gain strength in the bench press, the second goal will be to increase muscle mass. So instead of borrowing programs from John O’Brien’s brochure, we are integrating this cycle into programs offered by Rudy Coya.

The program as a whole is aimed mainly at experienced and experienced practitioners: to find out your level, see if you are strong?

Pause time between sets. Warm up. Dietetics.

Number of sessions per week:

  • 4 sessions are offered and you will bench press twice a week.

Title:

  • 4 x 8-12 = 4 sets of 8-12 reps at 75kg / lbs.
Press 1RM (= maxi): .

Feel free to underestimate your maximum because the loop is tricky.

Super Bench Press – Phase # 1 for 4 weeks

If you are unable to hit the reps shown for the first set of bench press or incline press, repeat the week again (in which case phase # 1 can last more than 4 weeks).

Phase 1 Strength Training Program

  • Monday (chest, shoulders)

10 g Super BCAA and 30 g Super Carbs

Bench Press: See Cycle
Incline Press: See Cycle
Bench Swing: 3 × 12-15

Seated rowing with low open pulley elbows: 3 × 12-15
Standing rowing, wide grip: 3 × 12-15

40 g Vegetable Super Protein

  • Tuesday (thighs, calves, abdominals)

10 g Super BCAA & 30 g Supercarbohydrates

Machine Hack Squat: 3 × 10-12
Seated Leg Curl: 4 × 10-12
Row Rows: 3 × 10-12

Sitting calves: 3 × 15-20

Crunch on high pulley: 3 × 15-20

40 g Vegetable Super Protein

  • Thursday (chest, triceps, infraspinatus)

10 g Super BCAA and 30 g Supercarbohydrates

Bench Press: See Cycle
Incline Press: See Cycle
Row: 3 × 12-15

Forehead Barbell: 4 × 12-15
Triceps Extension to Upper Pulley: 3 × 10-12

L-Fly sits on a low pulley: 3 × 15-20

40 g Vegetable Super Protein

  • Friday (back, biceps, abs)

10 g Super BCAA and 30 g Supercarbohydrates

Front Pull: 4 × 10-12
One-arm Dumbbell Row: 3 × 10-12
T-Bar Row: 4 × 10-12

Oblique Curl: 4 × 10-12
Reverse Curl: 4 × 10-12

Pool wrap: 3 × 10-15

40 g Vegetable Super Protein

Super Bench Press – Stage 2 in 4 weeks

If you are unable to hit the reps shown for the first set of bench press or incline press, repeat the week again (in which case phase 2 may last more than 4 weeks).

Stage 2 Bodybuilding Program

  • Monday (chest, biceps)

10 g Super BCAA and 30 g Supercarbohydrates

Bench press: see cycle
Incline press: see cycle
Decreased bust width: 3 × 6-8

Pulling force on the back is not convex: 4 × 8-10. Curl on low pulley increased: 3 × 8-10

40 g Vegetable Super Protein

  • Tuesday (thighs, calves, abdominals)

10 g Super BCAA and 30 g Supercarbohydrates

Front Squat: 4 × 8-10
Barbell Slit: 4 × 10-12

Long Leg Curl: 3 x 8-10
90 degree Lumbar Bench Extension: 3 x 10-12

Calves standing on one leg: 3 × 10-12

Crunch at the Swiss Ball: 3 × 10-15

40 g Vegetable Super Protein

  • Thursday (chest, triceps, infraspinatus)

10 g Super BCAA and 30 g Supercarbohydrates

Bench press: see cycle
Incline press: see cycle
Bench (hard grip): 3 × 6-8

Forehead bar (on bench deflected): 4 × 8-10
Triceps extension to pulley with elbow spread: 3 × 8-10

External constant rotation: 3 × 15-20

40 g Vegetable Super Protein

  • Friday (back, shoulders, abs)

10 g Super BCAA and 30 g Super Carbs

Highly neutral traction: 3 × 8-10
T-bar rowing: 3 × 8-10
Deadlift: 3 × 6-8

Rowing seat with low open pulley elbows: 3 × 10-12
Designed with dumbbells: 3 × 8-10

Pool reel with Abmat: 3 × 10-15

40 g Vegetable Super Protein

Super Bench Press – Stage 3 in 4 Weeks

If you are unable to hit the reps shown for the first set of bench press or incline press, repeat the week again (in this case phase # 3 may last more than 4 weeks).

Stage 3 Weight Training Program

  • Monday (chest, biceps)

10 g Super BCAA and 30 g Supercarbohydrates

Bench Press: See Cycle
Incline Press: See Cycle

Curl: 3 × 6-8
Curl: 3 × 6-8

40 g Vegetable Super Protein

  • Tuesday (thighs, calves, abdominals)

10 g Super BCAA and 30 g Supercarbohydrates

Squats: 3 × 6-8
Seated Press: 3 × 6-8

Stretched Legs Deadlift: 3 × 6-8
Standing Leg Curl: 3 × 6-8

Machine standing calves: 3 × 8-10

Machine Crisis: 3 × 8-10
Crunch: 5 ‘

40 g Vegetable Super Protein

  • Thursday (chest, triceps, infraspinatus)

10 g Super BCAA and 30 g Supercarbohydrates

Bench Press: See Cycle
Incline Press: See Cycle

Hard Bench Press Grip: 3 × 6-8
Hard grip on the tip: 3 × 6-8

L-Fly extended on low pulley: 3 × 15-20

40 g Vegetable Super Protein

  • Friday (back, shoulders, abs)

10 g Super BCAA and 30 g Super Carbs

Pulling force in front: 3 × 6-8
Yates-style rowing bar in supination: 3 × 6-8
Rowing seat with weak neutral pulley grip: 3 × 6-8

Military press: 3 × 6-8
Rowing machine with open elbows: 3 × 6-8

Pool wrap suspended from a fixed bar: 3 × 6-8

40 g Vegetable Super Protein

Conclusion

After three months, you can rest for a week and then start a new cycle with your new maxi or continue driving on number 2.

Overworked Coated Routine – Pace # 2

Super Bench Press Step # 4 for 10 weeks

We wanted to offer you another program in the same style, but this one, made only by us

The suggested cycle is based on my personal experience and quality of a trainer, that is, it works exactly! By the way, we will see that it is very close to the Ed Coan cycle, which we presented in the article “Bench Press: A Program to Transition to the Bench Press.

Title:

  • 4 x 8-12 = 4 sets of 8-12 reps at 75kg / lbs.

The cycle is mainly intended for beginners and intermediate people who have stood on their favorite exercise for a while. Don’t forget to warm up (see Warming Up Before Weight Training!)

Stage 4 Weight Training Program

Remember that each exercise is interchangeable and adapts to your body type, no exercise is required. This is just a generic program that has already proven itself in this cycle.

  • Monday (chest, back, abdominals):

10 g Super BCAA and 30 g Supercarbohydrates

Bench press: depending on the cycle
Incline press (tight grip): 3 × 8-10
Large grip pumps slammed: 3 × 6

Rowing frame: 4 × 8-10. Rowing with one hand on a low pulley: 3 × 10–12. Rowing on a high pulley in neutral position: 3 × 10-12.

Crunch on high pulley: 3 × 12-15

40 g Vegetable Super Protein

  • Wednesday (quadriceps, hamstrings, calves, abs):

10 g Super BCAA and 30 g Supercarbohydrates

Incline Hip Press: 4 × 8-12
Slot with Leg on Bench: 3 × 10-12

45 degree lumbar bench extension: 3 x 12-15. Deadlifts: 3 × 8-10.

Machine standing calves: 3 × 12-15

Abdominal workout: maximum 3 sets of times

40 g Vegetable Super Protein

  • Friday (shoulders, triceps, biceps, abs):

10 г Super BCAA – 30 г Super Carbs

Designed with dumbbells: 3 × 8-10
Rowing in an upright position, wide grip: 3 × 8-10 Rowing with
birds / dumbbells: 3 × 10-12

Dense sagging (if possible weighted): 3 × 6-8 m. Extension of the triceps to the block with the separation of the elbows: 3 × 8-10

Bending at the table: 3 × 10-12
Hammer: 3 × 10-12

Pool wrap suspended from a fixed crossbar: 3 × 12-15

40 g vegetable super protein

Super advanced lie program: query results

Feel free to share your results with us on our forums after completing our Super Bench Press program.

And if there are difficulties or questions, they will be lower.

Simple, effective!

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