So you want to be able to bench press more. Maybe even get up to 300lbs! I don’t care if you are almost there at 275lbs or can barely do 135lbs, you are going to need the right program. The right technique, weekly workout program, sets and most important diet. This article will give you structure for your program.

Here is the one important rule to increase your bench and gain muscle max you need to lift heavy! You need to push your body every week. This why I highly recommend especially for safety reasons to always have a spotter. The other important rule to remember is recovery, you need the right diet to recover and protein is key. Make sure you are getting enough protein in your diet especially on lifting days for recovery and growth. Most trainers recommend at least a gram of protein for each pound you weigh. Make sure you are getting all 22 of the Amino Acids in your diet. This is when a protein shake that has at least 25grams of protein in a scoop along with all the Amino Acids. You are going to need a good protein shake mix along with a good multi-vitamin. Remember you need to eat big to be big and to lift big!

Now let’s start on the right program for lifting. First thing is to find out how much you can currently bench. If you know you can bench 135lbs (or even if only the bar) do that first and figure out how many times you can bench. Use an online max rep estimator calculator based on the amount of reps you did for that weight. Now test yourself and see if you can bench it, if you can see if you can do more. If you can’t do less and see what your real one rep max is. Remember to use a spotter. Once you know your one rep max this is key to setting your program up.

You want to start off in your first week with a warm up set with a weight you can do 12 to 15 reps of. If you can do 135lbs around that amount just start off with 135lbs. Even if you can do a lot more reps don’t bother, save your energy for heavier sets, remember this is just a warm up set to get your blood pumping and so you don’t pull any muscles. Now that your warm up set is done you are going to do four more sets. For your first set do 30 percent of your 1 rep max 10 to 15 times. Make sure it is more than your warm up set. You then want to do two sets of 40 percent of your 1 rep max about 8 reps. Now you want to do your 60 percent of your 1 rep max for about 6 reps. For your final set you want to semi-max out it should be about 80 to 90 percent of your 1 rep max for 3 to 4 reps. You do not need to max out every week but once a month as a test of strength you can.

Now for the first couple of months you want to increase the weight by 5 to 10lbs from the amount you had the week before on those sets. Some people recommend benching only once a week. Others will say three times a week or even every other day. I say as a good rule of thumb is twice a week and if your body recovers quickly you can do three times a week but no more than that. After you have had that routine for a couple of months you want to switch your routine up for more muscle growth.

Focus on heavier weights and less reps for your sets. Remember you have to lift heavy to increase your bench and to gain serious muscle mass. Still do your warm up set but instead do about three to four sets ranging from 60 to 80 percent of your 1 rep max. Start off with the 60 percent about 10 reps then go all the way up to 80 percent for 3 to 4 reps. If you are finding yourself doing way more reps than listed you need to increase the amount! You need to lift heavier for your next set or next week, add 20lbs on if you have to. Even if you add to much weight for your next set and you don’t meet the number of reps it is fine you are aiming for failure by challenging your muscles they will grow and eventually you will get to that amount.

In addition to bench pressing you should do other chest workouts on chest days (the same day you bench). This includes incline bench press with dumbbells and pectoral flies. You also need to train your triceps another main muscle you use in your bench. Your triceps could be holding you back as it is a small muscle than your chest and the chest is obviously stronger. Triceps extensions and other various triceps workouts can help with this. You can do it on your chest days or other alternate days.

With the right workout and a good protein intake your one rep max will increase! If you are starting off at 135lbs follow this program and are consistent about workouts and proper nutrition chances are in a year you will be at or near 300lbs!

I am a Suffolk University graduate with a degree in Marketing. I currently work in the field of Real Estates sales and maintain a daily blog on the side.  View profile

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