7/27/2019 How to Bench 400 Pounds in 12 Months

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HOW TO BENCH 400 POUNDS IN 12 MONTHS

Below is a suggested cycle routine to bench press over 400 pounds in 12 months - without theuse of drugs. A prerequisite to using this routine is a bench press of at least 285 pounds for 3repetitions or over 300 pounds for a single RM.

Month Weight - Reps

1 285 - 3, 245 - 5, 205 - 8, 165 - 10

2 285 - 5, 245 - 7, 205 - 10

3 305 - 3, 265 - 5, 225 - 8, 185 - 10

4 305 - 5, 265 - 7, 225 - 10

5 325 - 3, 285 - 5, 245 - 8, 205 - 10

6 325 - 5, 285 - 7, 245 - 10

7 345 - 3, 305 - 5, 265 - 8, 225 - 10

8 345 - 5, 305 - 7, 265 - 10

9 365 - 3, 325 - 5, 285 - 8, 245 - 10

10 365 - 5, 325 - 7, 285 - 10

11 385 - 3, 345 - 5, 305 - 8, 265 - 10

12 405 = 1 rep max

Do not increase the amount of weight lifted each time you begin bench press. The followingroutine above suggests using the same amount of weight for two successive sessions untilreaching 5 repetitions (a two rep increase in bench every 3 weeks). Only when you can benchpress your first set for 5 repetitions increase the weight for the next training session. This"planned and systematized" routine invariably shows an increase of only 20 pounds in benchpress every two months but note the "warm-down" (last set) strength increase!