Bench Press Specialization

How much do you bench?

Regardless of what the actual answer is to that dreaded question, deep down it’s never really enough, is it? But what a lot of people fail to acknowledge is that an overreliance on bench pressing in attempt to increase their bench can, and likely will, result in adhesions in the trained muscles, or a shortening of the subscapularis muscles, both of which can decrease their contractile ability while also limit the available range of motion at the shoulder joint, thus increasing the risk of injury. Because of the negative effects that high volumes of flat angle pressing can have, it is ideal to limit the amount of presses performed on a flat angle to roughly one-fifth of all pressing that is done, and the other 80% of presses being made up of incline, decline, and overhead presses, to promote long term shoulder health.

Who Cares?

People generally don’t take well to their sacred cows being butchered, so without further ado, here’s a bunch of bench press specialization programs aimed at providing a more satisfactory, but truthful, answer to the dreaded question of, ‘how much do you bench?’.

A Primer On Specialization Cycles

To allow for ample recovery, the volume for all other bodyparts should be reduced by roughly 50% (anywhere between 40% and 60% should suffice) during the highly concentrated cycles. For the high concentration of work to be truly beneficial, the phase should last at least 3 weeks, but no more than 12 – between 6 and 8 being ideal. Because of the high concentration of work placed upon the involved musculature, a week of deloading at the completion of the cycle is suggested to allow for the body to go through a stage of supercompensation to allow for the gains to solidify.

Bench Press Specialization #1 (1 workout, performed 3 days each week) - Beginner

This is more of a full body routine with added emphasis placed on the bench press by prioritizing it early in the workout. The increased frequency promotes quicker neuromuscular adaptation, which is how it’s possible to make large jumps in strength in short periods of time.

A1 Bench Press

Week 1 – 3 sets, 8-10 reps, 1 ½ min rest (suggested intensity – 67.5 – 72.5%)

Week 2 – 4 sets, 6-8 reps, 1 ½ min rest (suggested intensity – 72.5 – 77.5%)

Week 3 – 4 sets, 5-7 reps, 2 min rest (suggested intensity – 77.5 – 82.5%)

A2 Chin Up

Week 1 – 3 sets, 8-10 reps, 1 ½ min rest

Week 2 – 4 sets, 6-8 reps, 1 ½ min rest

Week 3 – 4 sets, 5-7 reps, 2 min rest

B Squat

Week 1 – 3 sets, 10-12 reps, 3 min rest

Week 2 – 3 sets, 8-10 reps, 3 min rest

Week 3 – 4 sets, 6-8 reps, 3 min rest

C1 Row Variation (Barbell, Dumbell, Seated Cable)

Week 1 – 3 sets, 8-10 reps, 1 ½ min rest

Week 2 – 3 sets, 6-8 reps, 1 ½ min rest

Week 3 – 4 sets, 5-7 reps, 2 min rest

C2 High Incline Press Variation (Barbell, Dumbell)

Week 1 – 3 sets, 8-10 reps, 1 ½ min rest

Week 2 – 3 sets, 6-8 reps, 1 ½ min rest

Week 3 – 4 sets, 5-7 reps, 2 min rest

D1 Arm Curl Variation (Barbell, Dumbell, Preacher)

Week 1 – 3 sets, 10-12 reps, 1 ¼ min rest

Week 2 – 3 sets, 8-10 reps, 1 ¼ min rest

Week 3 – 4 sets, 6-8 reps, 1 ½ min rest

D2 Arm Extension Variation (Lying, Decline, Incline + Barbell, Dumbell)

Week 1 – 3 sets, 10-12 reps, 1 ¼ min rest

Week 2 – 3 sets, 8-10 reps, 1 ¼ min rest

Week 3 – 4 sets, 6-8 reps, 1 ½ min rest

Bench Press Specialization #2 (2 workouts, performed twice a week each) – Intermediate

This is routine is a little more intensive, and concentrated, and places greater emphasis on the involved musculature in regards to the bench press at the expense of removing direct arm work, and lower body work. Because of the increased demand placed upon the body as a whole, the workload is divided over the course of two days to allow for ample recovery between sessions.

In terms of loading, a wavelike loading pattern is followed for the upper body work on day 1. The purpose of the wave is to take advantage of the potentiating effect each rep has on the nervous system, while limiting the fatigue effect each rep has on the muscular/metabolic system to instantaneously enhance performance. At the completion of a wave, simply start over with a marginally greater load.

Day 1

A1 Bench Press

Week 1 – 6 sets, 6,4,2,6,4,2 reps, 1 ½ min rest (suggested intensity – 77.5 – 85%)

Week 2 – 6 sets, 6,4,2,6,4,2 reps, 1 ½ min rest (suggested intensity – 80 – 87.5%)

Week 3 – 5 sets, 5,3,5,3,5 reps, 2 min rest (suggested intensity – 85 – 90%)

A2 Neutral Grip Chin Up

Week 1 – 6 sets, 6,4,2,6,4,2 reps, 1 ½ min rest

Week 2 – 6 sets, 6,4,2,6,4,2 reps, 1 ½ min rest

Week 3 – 5 sets, 5,3,5,3,5 reps, 2 min rest

B1 Incline Press

Week 1 – 6 sets, 8,6,4,8,6,4 reps, 1 ½ min rest

Week 2 – 6 sets, 8,6,4,8,6,4 reps, 1 ½ min rest

Week 3 – 6 sets, 7,5,3,7,5,3 reps, 2 min rest

B2 One Arm Dumbell Row

Week 1 – 6 sets, 8,6,4,8,6,4 reps, 1 ½ min rest

Week 2 – 6 sets, 8,6,4,8,6,4 reps, 1 ½ min rest

Week 3 – 6 sets, 7,5,3,7,5,3 reps, 2 min rest

Day 2

A Romanian Deadlift

Week 1 – 3 sets, 10-12 reps, 3 min rest

Week 2 – 4 sets, 9-11 reps, 3 min rest

Week 3 – 4 sets, 8-10 reps, 3 min rest

B1 Step Up Variation (Forward, Lateral/Side)

Week 1 – 3 sets, 12-15 reps, 1 ½ min rest

Week 2 – 4 sets, 10-12 reps, 1 ½ min rest

Week 3 – 4 sets, 9-11 reps, 1 ½ min rest

B2 Leg Curl Variation (Lying, Seated, Single-Leg)

Week 1 – 3 sets, 8-10 reps, 1 min rest

Week 2 – 4 sets, 6-8 reps, 1 min rest

Week 3 – 4 sets, 4-6 reps, 1 min rest

C1 Calf Raise Variation (Seated, Standing, Single-Leg)

Week 1 – 3 sets, 15-20 reps, 1 ½ min rest

Week 2 – 4 sets, 12-15 reps, 1 ½ min rest

Week 3 – 4 sets, 10-12 reps, 1 ½ min rest

C2 Ab Exercise Variation

Week 1 – 3 sets, 12-15 reps, ¾ min rest

Week 2 – 4 sets, 10-12 reps, ¾ min rest

Week 3 – 4 sets, 8-10 reps, ¾ min rest

Bench Press Specialization #3 (2 workouts, performed twice a week each) – Advanced

This is routine is similar to the last in that the overall workload is divided over the course of two days to allow for ample recovery between sessions.

In terms of loading, a pendulum like loading pattern is followed for the upper body work on day 1. The pendulum is similar to the wave in that it is designed to take advantage of the potentiating effect each rep has on the nervous system, while limiting the fatigue effect each rep has on the muscular/metabolic system to instantaneously enhance performance, except efforts are repeated once reaching the peak before tapering back down.

A pause at the bottom of the bench press is also introduced to limit the contribution from the stretch-shortening cycle/stretch reflex, leaving only the involved musculature to perform the work, as well as increase the total time under tension of each set/rep.

Day 1

A1 Bench Press

Week 1 – 6 sets, 5,3,2,2,3,5 reps, 2 min rest *pause at the bottom for one second (suggested intensity – 82.5 – 90%)

Week 2 – 6 sets, 4,3,3,3,3,4 reps, 2 min rest *pause at the bottom for two seconds (suggested intensity – 85 – 92.5%)

Week 3 – 6 sets, 3,2,1,1,2,3 reps, 2 min rest *pause at the bottom for three seconds (suggested intensity – 87.5 – 95%)

A2 Pull Up

Week 1 – 6 sets, 5,3,2,2,3,5 reps, 2 min rest *pause at the top for one second

Week 2 – 6 sets, 4,3,3,3,3,4 reps, 2 min rest *pause at the top for two seconds

Week 3 – 6 sets, 3,2,1,1,2,3 reps, 2 min rest *pause at the top for three seconds

B Overhead Press Variation (Seated, Standing, Behind Neck)

Week 1 – 5 sets, 8,6,4,6,4 reps, 1 ½ min rest

Week 2 – 5 sets, 8,6,4,6,4 reps, 1 ½ min rest

Week 3 – 5 sets, 7,5,3,5,3 reps, 2 min rest

C1 Preacher Curl

Week 1 – 3 sets, 8-10 reps, 1 ½ min rest

Week 2 – 4 sets, 6-8 reps, 1 ½ min rest

Week 3 – 4 sets, 5-7 reps, 2 min rest

C2 Dips

Week 1 – 3 sets, 8-10 reps, 1 ½ min rest

Week 2 – 4 sets, 6-8 reps, 1 ½ min rest

Week 3 – 4 sets, 5-7 reps, 2 min rest

Day 2

A1 Platform Deadlift

Week 1 – 3 sets, 8-10 reps, 2 min rest

Week 2 – 4 sets, 6-8 reps, 2 min rest

Week 3 – 4 sets, 5-7 reps, 2 min rest

A2 Leg Curl Variation (Lying, Seated, Single-Leg)

Week 1 – 3 sets, 8-10 reps, 1 min rest

Week 2 – 4 sets, 6-8 reps, 1 min rest

Week 3 – 4 sets, 5-7 reps, 1 min rest

B1 Lower Abs Exercise Variation

Week 1 – 3 sets, 12-15 reps, 1 min rest

Week 2 – 4 sets, 10-12 reps, 1 min rest

Week 3 – 4 sets, 8-10 reps, 1 min rest

B2 Upper Abs Exercise Variation

Week 1 – 3 sets, 12-15 reps, 1 min rest

Week 2 – 4 sets, 10-12 reps, 1 min rest

Week 3 – 4 sets, 8-10 reps, 1 min rest

Bench Press Concentrated Loading Cycle (3-4 workouts)

Specialization vs Concentrated Loading

The difference between a specialization cycle and a concentrated loading cycle is that a concentrated loading cycle is much more thorough in the way the main lift is trained. Generally with a specialization cycle, the main lift is trained frequently as a whole, whereas with a concentrated loading cycle the main lift is dissected, and different components of the main lift are trained separately using a wider array of techniques/methods and intensities.

The bench press, being an upper body lift, is a fast learner because of the fine motor control needed for everyday upper body movements. Therefore, it best responds to varied and infrequent stimuli, because this challenges the nervous system the most, forcing it to adapt. This is in contrast to the squat for example, which is a slow learner that benefits more from loads of repetitions, since everyday lower body movements do not require the same fine motor control. The more motor control that is needed during everyday life, the better the nervous system is at adapting.

To fully understand how a concentrated loading cycle works, it’s important to understand the neural aspects of force production.

The Neural Aspects Of Force Production

A motor unit can be defined as a motor neuron (which is located in the front of the spinal cord), and all the fibers that it innervates – if recruited, every fiber innervated by that neuron simultaneously produces force, but a sophisticated series of events takes place before it is recruited in the first place.

Long story short, signals originate, and travel from the motor cortex down a (corticospinal) pathway to where they connect (termed ‘synapse’) to a neuron on the front of the spinal cord (AKA, ventral horn), which then relays the message to the muscle fibers to contract (via the axons that extend out from the neuron which divide and connect to individual fibers).

The more excited the neuron is to receive this message, which it becomes over time, the greater response it will have on force production. Over time, the neurons are become more excitable, and ANY signal results in a larger response.

But, because of the synaptic organization of the nervous system, not all signals make it to the neuron due to some form of inhibition (termed ‘presynaptic inhibition’), and even the ones that do are susceptible to recurrent inhibition because of the governing effect ‘Renshaw cells’ have on force production.

The same neuron that sends the signal for a muscle to contract also sends a signal to a spinal interneuron called a Renshaw cell. The Renshaw cell connects to the same neuron that excited it in the first place, and inhibits it if the motor signal results in more force than is perceived to be needed for a particular task. If the neuron excites the Renshaw cell, the Renshaw cell inhibits the neuron.

Renshaw cells allow for rapid changes in neural signaling to occur, as they can decrease the signal quantity much quicker than a normal feedback loop consisting of the brain having to process the situation before sending out a new signal, for those wondering why the hell we have them in the first place.

Other Important Aspects

·        Motor unit recruitment – motor units are recruited based on the size of the neuron’s cell body, from smallest to largest, meaning motor units with a greater threshold are not recruited unless the task demands higher amounts of force, which also means the motor units with a lower threshold are already active and firing at capacity.

·        Rate coding – once recruited, a motor unit fires at an increasingly faster rate until reaching its capacity, at which point additional motor units are recruited if further increases in force production are needed.

·        Synchronization – when two motor units fire almost instantaneously there is a rapid increase in force production as the second firing takes advantage of the contraction from the first firing.

·        Doublets – when the same motor unit fires faster than usual, there is a rapid increase in force production as the second firing takes advantage of the contraction, and increased amounts of available calcium, from the first firing. There is generally a greater duration between a doublet firing and the next firing, although the amount of force produced is maintained after the normal discharge pattern has resumed. There is correlation between doublets firing and explosive/ballistic contractions.

·        Decreased antagonist activity – while some antagonist activity is beneficial for providing joint stability, too much ultimately limits agonist force production.

Motor Learning

All of this demonstrates that increasing strength is more about motor learning than muscle growth/size, as it is the neural aspects of force production (motor unit activation, intramuscular coordination, intermuscular coordination, reduced inhibition) which limit how much weight can be lifted. Therefore, to maximize strength, emphasis must be placed on motor learning, which is done by frequently practicing the lift in which improvement is sought.

For practice to have maximum carryover, it must be specific in relation to the desired outcome, and in the case of aiming to increase a one rep max, loads within 10% of max, if performing full range reps, or within 20% of max, if performing partials or eccentrics (as a form of overload), are preferred, as the motor pattern of loads below 90%, or above 120% are too different from that of a one rep max.

The problem however, is that it’s not possible to perform many reps in the 90-120% zone in a single workout because of how taxing they are on both the nervous system, and metabolic system. Attempting to do so would only reduce the quality of the reps, and also impair recovery, thus limiting the frequency in which the lift can be trained. Therefore, it’s necessary to spread out the workload to manage fatigue, which allows for a high frequency of high quality work to be performed.

The Power Of Intention

With very few exceptions, all available motor units are recruited at intensities of 85% of max, or above, which is why the majority of strength gains for an advanced lifter will come from using loads above this threshold (beginners can make progress doing pretty much anything). What this also means is that loads equivalent to 85% of max or greater, will not result in greater levels of recruitment, as there’s nothing left to be voluntarily recruited. When recruitment reaches capacity, increased force production is largely the result of increasing the firing rates of all the recruited motor units. Therefore, maximal force production is largely the result of intent.

The intent to lift with as much force as possible, regardless of whether the weight moves slowly, or even remains static (isometric contraction), is what maximizes intramuscular tension, increased rate of force development, increased doublet firing, and decreased recruitment threshold – the sooner a motor unit is recruited, the more time it has to increase its firing rate and contribute to force production. The longer it takes to recruit the motor unit, the less time it has to increase its firing rate and contribute to maximal force production.

The Big 3’s

The 3 factors that contribute to force production are:

·        The contraction of the muscle

·        The stretch reflex

·        The elastic component of the muscle, tendon, fascia, etc.

And the 3 methods best suited for developing them are:

·        Overload – with supramaximal weights (100-120% of max)

·        Lift heavy – with near maximal weights (above 85% of max, preferably over 90%)

·        Lift fast – with submaximal weights (45-55% of max, preferably with bands or chains)

Overload – To Desensitize Inhibition – 100-120%

The Golgi Tendon Organ is another one of the body’s protective mechanisms which prevents full strength potential from being realized. Generally these mechanisms are very conservative in most people, limiting them to only being able to use roughly 30-40% of their potential strength. The good news is they can be desensitized to allow for a greater percentage of strength potential to be used, by overloading the musculature with weights that exceed current full range concentric lifting capacity. The most practical applications for providing sufficient overload are with eccentrics, isometrics, and/or partials. Overloading prior to strength work can enhance the training effect because of the effect it has on increasing the descending drive to the working muscles.

Eccentric Strength = Concentric Strength Capacity

One of the major benefits of overloading the muscles eccentrically is that eccentric strength is the best gauge for measuring potential strength increases, as the amount of weight that can be handled eccentrically demonstrates the limit of realistic potential concentric strength gain. If a weight is too heavy to be safely lowered, then it can’t be expected to be lifted concentrically anytime in the near future. Therefore, increasing eccentric strength heightens the ceiling for concentric strength.

Methods:

·        Eccentrics – Load the bar to at least 100%, no more than 120%, of concentric maximum and lower under control for 3-5 seconds. Have a partner assist with lifting it back up, or perform one single eccentric in a power rack, then reduce the load to roughly 80-85% while it is resting on the pins and perform as many reps as possible. If you have a partner, perform as many eccentrics as possible while keeping the load under control, aiming for 3 to 6 total reps, performed 4 times through, with 3-4 minutes of rest in between.

·        Top Range Partials – A power rack is needed, with the pins set so that the elbow is bent to roughly 110-130 degrees in the lowest position possible without letting the bar touch the pins at the bottom – stop short and reverse the motion by pressing back up, aiming for 4 sets of 3 reps with 100-110% of concentric maximum, with 2-3 minutes of rest between sets.

Heavy – To Maximize Recruitment – 90-100%

Very heavy (maximal or near-maximal) lifts are used to showcase the skill that is ‘strength’ by integrating the strength gained in other variations of the lift, or other muscles involved in the lift, so there is maximal carryover to the main lift. Just because the muscles involved in the main lift become stronger, or technique is flawless with lower intensities, does not mean that those gains will contribute to the end result unless the gains made are integrated into the main lift, and this is done by lifting really heavy weight. Since it is not possible to perform many reps with near maximal weights, the rest-pause (AKA cluster) method, is preferred so focus can be placed on quality of movement, without reaching technical failure, as it’s repetitive near max efforts that best teach the nervous system to allow for quick jumps in strength to be experienced.

Methods:

·        Extended Activation Cluster – Load the bar to 90% of concentric maximum and perform as many singles (sets of one rep) as possible while taking no more than 30 seconds of rest between attempts, racking the bar after each rep, and aiming for 8-10 total reps. When the barbell can no longer be lifted, the exercise is over. Add weight next time if more than 10 reps can be performed.

·        Volume Cluster – Load the bar to 90% of concentric maximum and aim to perform 5 singles at a time while taking no more than 10-12 seconds of rest between each of the 5 reps, racking the bar after each rep, aiming for 5 total sets, with 3-4 minutes of rest between attempts. Add weight the next time if 5 sets of 5 reps can be performed.

·        Intensity Cluster – Load the bar with 95% of concentric maximum with small enough plates so that the weight is arranged to allow for roughly 5% to be taken off after each of 4 total reps. An example for a 315 lbs. max looking like this:

1.    95% (300lbs) = 2 x 45lbs; 2 x 10lbs, 3 x 5lbs, 1 x 2.5lbs per side

2.    90% (285lbs) = 2 x 45lbs; 2 x 10lbs, 2 x 5lbs per side

3.    85% (265lbs) = 2 x 45lbs; 1 x 10lbs, 2 x 5lbs per side

4.    80% (255lbs) = 2 x 45lbs; 1 x 10lbs, 1 x 5lbs per side

Rack the bar after each rep, resting as little as possible, aiming for no more than 10-12 seconds, and perform 3 total sets, with 3-4 minutes of rest between attempts.

Light – To Increase Rate Of Force Development, And Decrease Recruitment Threshold 45-55%

Power = Force X Distance / Time – the ideal load for developing power would then be one in which the ‘force’ component is maximized, and the ‘time’ component is minimized. If the load is too heavy, it will take longer to lift. If the load is too light, more time will be spent decelerating the load – not a good habit to teach the nervous system if increasing strength is the goal.

Generally the load best suited to maximize power output (maximum force/minimum time) is around 50% of max, and can be enhanced by performing a rapid lengthening action (fast eccentric) with no rest in the bottom position to activate and utilize the stretch reflex, and elastic energy.

Resistance bands, or lifting chains, can also be added to limit the deceleration phase, so the concept of acceleration is learned by the nervous system. In this case, load the bar to 40-50%, and add 5% more with bands, or chains.

Power is important because the more force that is applied at the start of the lifting portion, especially when lifting heavy loads, the greater degree of acceleration that can be imparted on the resistance to generate momentum. This momentum can then counterbalance the potential deceleration caused by a ‘sticking point’.

Sticking Point

As it relates to the bench press, there are 2 primary theories that attempt to explain the cause of deceleration.

·        Muscle activity of the prime movers remains constant – This suggests that the force contribution from the stored elastic energy, and the stretch reflex, which dissipates shortly after the initiation of the concentric rep, creates a deficit in net force production.

·        Muscle activity of the prime movers does not remain constant – This suggests that there is a neural delay that takes place, creating a deficit in net force production as the nervous system attempts to effectively distribute the load amongst the prime movers as their relative joint angles change, and leverage increases/decreases.

Regardless of the actual cause, a preventative measure, consisting of performing reps in a manner that eliminates contribution from the stretch reflex and stored elastic energy, and performing reps in a manner that enhances contribution from the stretch reflex and stored elastic energy, should be taken.

·        Paused lifting – reduces/eliminates contribution from the stretch reflex and elastic energy, forcing the muscles to do all of the work

·        Explosive lifting – rapid lengthening actions (fast eccentrics), with no rest in the bottom position, activate the stretch reflex, and allow for a lot of elastic energy to be stored, and result in the greatest power output

Since all 3 factors (muscle contractile strength, the stretch reflex, and the elastic components of muscle/connective tissue/etc) contribute to maximum performance, they all should be trained and developed.

Methods:

·        Dead-stop lifting – A power rack is needed, with the pins set as low as possible without the bar being able to touch the chest – each rep begins from a dead stop by allowing the bar to rest on the pins, aiming for 6-8 sets of 3-4 reps with 80 to 85% of concentric maximum (although this is highly individualistic, and some may be able to use 90%, while others may have to use 70% - the goal is for 3 reps to be challenging), with 2-3 minutes of rest between sets. Add weight the next time if 8 sets of 4 can be performed.

·        Iso-dynamic contrast – Load the bar with 45-50% of concentric maximum, with the option of adding lifting chains to teach the concept of acceleration, lower the bar to the chest, and hold it there for 3 seconds to allow the pressing muscles to fully relax and the elastic energy/stretch reflex to dissipate, before forcefully pressing the bar up as hard as possible, aiming for 6-8 sets of 3-4, with 1 ½ minutes of rest between sets.

·        Explosive lifting – Same as above, only instead of pausing at the bottom, reverse the motion as emphatically as possible.

Training Split:

Day 1: Overload

Day 2: Off

Day 3: Light

Day 4: Off

Day 5: Heavy

Day 6: Off

Day 7: Repeat

*The heavy work, and the overload work can be used interchangeably ex. Day 1: Heavy, Day 5: Overload

**Maintenance work can be performed on an off day, or on any of the training days, either at the end of the session, or during, as part of an agonist/antagonist superset.

Maintenance Work

Legs:

Back Squat – 5 x 4-6, 1 ½ - 2 min rest

Leg Curl – 5 x 4-6, 1 ½ - 2 min rest

Back:

Lat/Reverse-Grip/Neutral-Grip Pulldown or Weighted Pull-/Chin-ups – 5 x 4-6, 1 ½ - 2 min rest

Seated Cable Row to the Neck or Face Pull – 3 x 8-12, 1 – 1 ½ min rest

Biceps:

Barbell or Dumbell Curl – 5 x 4-6, 1 ½ - 2 min rest

Chest:

Decline Close-Grip Bench Press – 5 x 4-6, 1 ½ - 2 min rest

Shoulders:

Dumbbell Shoulder Press – 5 x 4-6, 1 ½ - 2 min rest

Triceps:

Lying Triceps Extension – 5 x 4-6, 1 ½ - 2 min rest

*Chest/Shoulders/Triceps work is optional, but not necessary, and should be performed after either the heavy day, or the overload day. If performed after day 1 (whichever that day may be – heavy or overload), day 2 should be pushed back a day to allow for the musculature to recover.

The Program

While there are several ways in which a concentrated loading cycle can be mapped out, this is simply one example.

Day 1

Workout 1

A)   Eccentric Bench Press

B)   Partial Bench Press

C)   Explosive Bench Press

D)   Legs Maintenance

*C + D can be performed separately as a second daily workout

Day 2

A)   Intensity Cluster Bench Press

B)   Iso-Dynamic Bench Press

Day 3

Workout 1

A)   Activation Cluster Bench Press

B)   Back Maintenance (1 exercise)

Workout 2

A)   Volume Cluster Bench Press

B)   Dead-Stop Bench Press

C)   Back (1 exercise) + Biceps Maintenance

*Because the neural activation of the first daily workout stays in effect for several hours, splitting up the workload can facilitate improved performance during the second workout, given enough rest and nutrients, to replenish energy stores from the first workout, are provided.

If you have any questions about how increasing bench press numbers, or specialization and concentrated loading cycles, feel free to contact me at ben@paramounttraining.ca. I'm available for online consulting and personalized program design, as well as one on one training if you are located in the Greater Toronto Area (GTA).