Archive for November, 2013

The trick is to always PLAN your workout BEFORE you actually do it, that way you can prepare food so it will be ready for when you leave the Gym. I personally have a home Gym set-up which makes this small task even easier than it should be. I do Full-Body Workouts three to four times a week and interval cardio on the other days, basically, there isn’t a day when I am out of the Gym, and there is a different eating regime I use for each workout session.

A Full-Body workout is basically as it says in the title. A strength based work-out in which you do at least 4 sets of repetitions on each muscle in your body. My current Strength routine consists of Lat Pull downs, Butterfly Press, Bench Press, Hindu Squats, Quad Stretches and Abdominal Crunches in fast paced sets with slow reps. Little to no break in between each set basically, and that is what I would call a heavy workout. For a heavy workout, it is important to eat properly or you WILL feel the strain the following day.

Before the workout, make sure you have pumped yourself up with carbohydrates throughout the day so far. Things such as baked potatoes, wholemeal bread and heart healthy cereals are good examples of carbohydrates and are what I personally use before a training session. This is so as you are working out and getting your heart racing, the carbohydrates will slowly release additional energy in your body as you workout. After this excess energy is gone, you WILL feel it after your fourth set, and you may start to ache. This is when it is important to COOL DOWN with stretches, and then if you are aiming for weightless, do a light cardio exercise on either a treadmill or exercycle. This is simply because once you have used all your carbohydrate energy, your body is forced to take stored energy from fat deposits in your body, which in turn results in weight loss if this action is taken on a regular basis. This is also the best way to lose weight from fat that I have found out so far in my life.

Following your workout, it is then important to put some protein back in your body. This protein can come from anything meaty and rich! Personally, I switch between Tuna, Fish, Chicken and Sirloin, depending what you prefer. There is no way for a Vegetarian to carry out a workout as intense as this, as they will simply be wasted the following morning, unless of course you have the 70 pounds to buy a bag of protein powder, which is actually better for pure protein than any meats if you want a quick and leveled intake.

After you have had your protein intake, it is VERY important to rest that same night. An early night and an early start, you need at least eight hours of sleep per night, so you need to plan to make sure you GET that allocated sleeping time. You must then wait 24 to 36 hours before doing another intense strength workout to avoid injury. This is the most crucial part of any exercise regime, as the body ONLY builds muscle during the sleeping process, something most beginners do not understand.

5 Big Bench Tips

Learn how to increase your bench press with awesome tips that are in this article. These techniques will help you to bench safely and more effective.

1. Use Your Feet – Be sure that your feet are planted on the floor firmly and that they do not come off the ground during the bench press. They should also not be moving around. This will all create a stable foundation that will make your bench press more powerful.The entire body must be stable, and the feet play a big part.

2. Use A Thicker Bar – Using a thicker bar will help your bench pressing seem easier when you switch back to an Olympic bar. Many power lifters use this technique. If you go to a fitness center, and a real gym, you might have a hard time finding a thicker bar.

3. Keep 3 to 6 Minutes Between Heavy Sets – When you are maxing out on a lift, you are using a different energy system in the body when you are using these kinds of stressful lifts. Take the time to recover so that the next effort that you make will count.

4. Train the Helper Muscles – There are a number of other muscles that assist the bench press. Triceps and front delts are the ones that help the most. It is a good idea to make sure that these muscles are strong, because if they are not, it will affect your bench press drastically.

5. Warm up – Your shoulders are going to play a very big part in this lift. You want to be sure that you are warming this joint up really good before you go into any heavy working sets. You want to be warmed up but you do not want to fatigue the muscle and make them tired.

These will help you to build lean muscle and strength. The bench press is one of the most effective upper body exercises that you can do. These tips will help you to perform it more effectively.

To discover over 27 specific secrets for losing body fat and getting a lean flat stomach, see the unique workouts and nutrition tips at:

Here’s to wishing you a leaner, healthier, stronger body!

Bench Press – Common Mistakes

Bench Press Mistakes

The bench press is the most popular lift in the gym. Everyone is doing it and most doing it wrong. In my previous article I explained how to ‘Bench Press to Impress’ and detailed how the bench press should be performed.

This article is about the bench press mistakes a lot of people make and what to do about it! I bet you have made at least one of these mistakes in the past or are still making them now, I know I have.

Bouncing the Weight

Bouncing the weight off the chest is probably my biggest mistake and the one I see most often. As the bar touches the chest you should pause briefly before the pressing motion to avoid injury. The pause also keeps the tension in your body and allows for a more powerful press.

Going too Heavy

This is an ego mistake and can be caused by many things, a good looking girl working out nearby, your lifting partner getting through a sticking point and overtaking you or a newbie you want to impress. However, going too heavy is a big mistake and can actually put your training back. A weight that is too heavy can throw your position out and make you unstable on the bench thus risking injury and even worse a failed lift! Stick to completing your 1 rep max lift just once in a while and do not make it a regular thing.

Maxing Out Every Week

This is similar to ‘Going to Heavy’ only this time you are literally working yourself into the ground every week. This breaks and tears down the muscles which causes your bench to drop which is opposite of your goals. Max out your workouts every couple of weeks to keep up the pressure to improve without the dangers of injury and burning out. The rest of the time work hard but within limits.

Incorrect Benching Position

Gripping, lowing and pressing correctly can add huge weight to your maximum lifts so obviously the opposite is also true and an incorrect set up can dramatically damage your press. Make sure you lock you shoulders, glutes and feet in position and keep them locked. See my article ‘How to Bench to Impress’ for a more detailed explanation.

Benching too Often

Why, oh why, do I see people bench pressing every workout? This does not make you stronger, in fact, completely the opposite. Your chest does not have time to recover and thus the muscle never has time to repair, grow and strengthen. Once a week please!

Touching the Chest too High

This is closely linked to ‘Incorrect Benching Position’. When at the bottom of the lift the bar should touch around your sternum. This keeps the forearms as vertical as possible and is the strongest possible position. Higher up the chest takes away the power and can cause injury to the shoulders as the wide, flared elbows separate the joint.

Not Warming Up Properly

Probably the hardest mistake to correct. Too many warm ups and you are too fatigued for the top sets, too few and you are risking injury to cold muscles. I try to complete at least four warm up sets usually based on 20, 40, 60 and finally 80% of my working set. For example if I was going to complete 8 sets of 3 reps with 160kg my warm up might look something like:

15 reps with 30kg.

10 reps with 60kg.

8 reps with 100kg.

5 reps with 130kg.

This is nearly 30 reps to warm up the muscle but only 5 reps with any significant weight.


Any of these mistakes can stall your bench press progress and stop you reaching your goals. Drop the ego, drop the weight, get the technique right and increase your bench press now. In 2005 I could bench press what I though was a very respectable 120kg and then I met my friend Dave ‘Bulldog’ Beattie and he changed my perspective of what I thought was a good bench press. Watching him bench press close to 300kg made me realize I had to improve. He taught me the above principles and in 2009 I finished second in the WPC World Powerlifing Championship and benched 285kg just six months after injuring my pectoral muscle in a raw competition. My best ‘raw’ bench press in competition is 225kg in 2008.

Lloyd Strang

British Powerlifting Champion

For more information, bench press tips, world records, bench press workouts and much more please visit my site at

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