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How to Increase Your Bench Press Max by 100 lbs in 6 Months - Part 1

By Edited Jan 13, 2014 0 2

Phase I

When I was in high school, we had the option of choosing different programs in our gym class. We would spend 10 minutes stretching, running, and taking attendance; but then everybody would split off into their groups of programs that they chose. Some of those options included volleyball, basketball, badminton, dance, and a few others. The one my friends and I chose was weight lifting. This class taught me so many things about my body and what I could handle, but I truly believe that the methods were not up to par with how somebody should really work out. I definitely wouldn’t have known this at the time, but recently I’ve come across a great book that explains some amazing principles that would help weight lifters build more muscle in a shorter amount of time.

The 4-Hour Body

The book I’m talking about is the 4-Hour Body by Timothy Ferriss. This book just came out recently and has hit all of the bestseller charts. The book itself is written for an audience that is tired of listening and following the same routine that advertisers sell us every year. It’s all about different ways you can hack your body into doing what you want it to do. From sleeping only 2 hours per night and feeling like you’ve slept 8, to gaining 34 pounds of muscle in 28 days. There is tons of information for everybody to consume. If you haven’t read it yet, hop on over to Amazon and get yourself a copy. It’s really a great read. I’ve already lost 14 lbs in 5 weeks from following the Slow-Carb Diet Tim discusses. But in this article, I’d like to tell you what my next goal is. Now that I’m below 200 lbs, I’d like to bulk up in muscle and train my body to lift more than I’ve ever lifted before in bench press.

The Requirements

Before we can go any further, there are some serious requirements that must be followed if you’re going to add 100 lbs to your bench press in just 6 months.

1.     You need a serious tactical game plan (one that I’m going to show you)

2.     Never miss a workout (be serious)

3.     You need to be adding a serious amount of muscular bodyweight (did I mention that this is serious?)

You will be gaining weight by following this regimen; and that is critical. All of this weight should be lean muscle mass and added on by eating tons of protein. There really is no need to start counting calories. The goal is to keep your weight moving up. If you weigh less than 200 lbs, then you’ll need to gain around 1 pound per week. If you weigh more than 200 lbs, then you’ll need to gain around 2 pounds per week. Your protein must be kept at a minimum of 200+ grams each and every day.

The Workout Plan

I’m going to be showing you my plan of attack, but the percentages are correct and I’ll show you how to calculate your weights by the percentages that are shown. Remember, you’ll get much more information if you go and purchase the book. Everything I’ve told you, and plan to tell you, is not nearly as much as you need to know to do this. It’s just a start. And it’s what I plan on doing. Trust me, the book’s worth it. So this will be my tactical game plan:

PHASE I: 12 weeks (do these workouts only once per week)

Week 1

  • Power Grip – 110 lbs(70%) x 8, 1 set
  • Wide Grip – 95 lbs(60%) x 10, 2 sets
  • Narrow Grip – 90 lbs(55%) x 10, 2 sets

Week 2

  • Power Grip – 120 lbs(75%) x 8, 1 set
  • Wide Grip – 105 lbs(65%) x 10, 2 sets
  • Narrow Grip – 95 lbs(60%) x 10, 2 sets

Week 3

  • Power Grip – 130 lbs(80%) x 8, 1 set
  • Wide Grip – 110 lbs(70%) x 10, 2 sets
  • Narrow Grip – 105 lbs(65%) x 10, 2 sets

Week 4

  • Power Grip – 135 lbs(85%) x 8, 1 set
  • Wide Grip – 120 lbs(75%) x 10, 2 sets
  • Narrow Grip – 110 lbs(70%) x 10, 2 sets

Week 5

  • Power Grip – 150 lbs(93%) x 5, 1 set
  • Wide Grip – 130 lbs(83%) x 8, 2 sets
  • Narrow Grip – 115 lbs(73%) x 8, 2 sets

Week 6

  • Power Grip – 155 lbs(98%) x 5, 1 set
  • Wide Grip – 140 lbs(88%) x 8, 2 sets
  • Narrow Grip – 125 lbs(78%) x 8, 2 sets

Week 7

  • Power Grip – 165 lbs(103%) x 5, 1 set
  • Wide Grip – 150 lbs(93%) x 8, 2 sets
  • Narrow Grip – 130 lbs(83%) x 8, 2 sets

Week 8

  • Power Grip – 170 lbs(108%) x 5, 1 set
  • Wide Grip – 155 lbs(98%) x 8, 2 sets
  • Narrow Grip – 140 lbs(88%) x 8, 2 sets

Week 9

  • Power Grip – 180 lbs(113%) x 3, 1 set
  • Wide Grip – 165 lbs(103%) x 5, 2 sets
  • Narrow Grip – 150 lbs(93%) x 5, 2 sets

Week 10

  • Power Grip – 190 lbs(118%) x 3, 1 set
  • Wide Grip – 170 lbs(108%) x 5, 2 sets
  • Narrow Grip – 155 lbs(98%) x 5, 2 sets

Week 11

  • Power Grip – 195 lbs(123%) x 2, 1 set
  • Wide Grip – 180 lbs(113%) x 5, 2 sets
  • Narrow Grip – 165 lbs(103%) x 5, 2 sets

Week 12

  • Power Grip – 210 lbs(130%) x 1

Conclusion

Now, this is a tactical regimen based upon my own max of 160 lbs that I believe I can lift. I’ll have to really test it out soon, but as of now, this is my first phase of the program. It’s 12 weeks long, and I’ll be gaining some weight to be able to do this. If you desire to come up with your own schedule like this, all you have to do is multiply your max bench by the percentages shown. For example, if you max out at 200 lbs, then for week 1, all you have to do is multiply 200 by 0.7 to get your first power grip weight. If you see a percentage that is higher than 100%, then simply multiply by 1.00 where the zeros are the….you get the idea. If you want to continue reading about this method, then read the next article for Phases II and III. Good luck!

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Comments

Oct 17, 2011 8:30pm
schnarf
Adding 2lbs EVERY WEEK in bodyweight for 27weeks is not practical or necessary to put 100lbs on bench, unless your real goal is to be a fat blob. You really think gaining 54lbs or 2lbs shy of 4stone is a requirement to gain 100lbs on bench? I think it's asking to be sued to get people to gain weight like that when there's no evidence the program works.
Oct 17, 2011 8:57pm
schnarf
What about the rest of the body? You're only going to do one day of benching a week for half a year, and nothing else?? How wide is wide, narrow and power grip?
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