For those who love to lift and bask in the glory of adding weight to the bar...
Today's tip is a two-in-one, and both of these powerful tips will be like rocket fuel to your bench press strength.
The following two tips are not only the two most powerful applications I have ever personally used to increase my bench pressing strength, not doing these two things is one of the most common mistakes people will make.
1. Bench Press More to Bench Press More
How frequently you bench press is one of the most important factors dictating your strength progress. Shoot for a minimum of two times per week. I have found three times per week to be optimal most of the time.
Think of strength as a skill. If you were to learn how to juggle, would you learn the skill faster by practicing for 1-2 hours one day per week, or by practicing for 30 minutes three times per week? Practicing more frequently will yield much better results, and benching is no different.
Remember, bench more to bench more. Practice the movement more often and you will build strength much faster than if you were to practice the lift only once per week.
2. Don't Fail
One of the most common mistakes I see people making in the gym is failing big lifts (like the bench press) too often.
Taking your sets to failure is a great way to stall your strength progress.
Lift hard, lift heavy, but leave 1-2 reps in the tank. This means, if you're doing a set of 5, make sure you COULD do 6 or 7 reps.
Lifting to failure will trash your nervous system, hindering your ability to recover between sessions. It also teaches your body faulty movement patterns, and reinforces the pattern of failing the lift.
Instead, lift to success...
OK, that was cheesy, but avoiding failure teaches you to execute crisp, clean and powerful reps to completion. Combined with your ability to recover from one workout to the next, you will be slapping weight onto the bar on a regular basis.
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