Up Your Bench Press 30lbs in 30 Days

7/28/2019 Up Your Bench Press 30lbs in 30 Days

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UP YOUR BENCH 30 LBS IN 30 DAYS!

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Written by Christopher Mason


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INTRODUCTION

I am here to tell you it can and has been done, drug-free, and

that includes experienced trainees.

With the right combination of proper training, diet, rest, and

supplementation you can do it! If youre game, read on

George Halbert multi- title and record holding living benching legend!

Your reaction upon reading the title of this guide was one of disbelief and curiosity, wasnt it? I understand.

There are a lot of people making a lot of promises out there and very few of them pan out. Your personal

gym experience also inuences your reaction to the title.

You have not experienced such fantastic progress and follow all of the advice you have gathered from

the net and in print. Undoubtedly, you have heretofore come to the conclusion that such progress is only

possible with anabolic steroids and inhuman heredity. Please read the following VERY carefully:


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The four most important factors ranked in order of importance are:

THE FOUR FACTORS

1. Proper training

2. Proper diet

3. Proper supplementation

4. Proper rest

Brad Cardoza knows that The Four Factors are critical to success in anystrength sport


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Wait a second! You have read so many times how important sleep is, right? How did it get ranked least

important?

The idea that strength training progress is nigh impossible without 8 or more hours of sleep seems to be all

pervasive in iron game culture. Sleep is important, but a lot can be done with less than optimal amounts. In

my own training, I have made excellent progress while working with signicantly less than 8 hours of sleep

per night. As both the great Paul Anderson and Doug Hepburn knew (modern superman Chad Aichs knows

it too!), so long as you have sufcient nutrients to fuel recovery, you can get what is considered to be less

than optimal amounts of sleep and still build prodigious size and strength.

REST

As long as you consume sufcient nutrients to fuel recovery you can get less than what is

considered optimal amounts of sleep and still build Brobdingnagian size and power!

With that said; in order to make the most progress in the shortest period of time you need to optimize each

of the 4 Factors. You should shoot for 8 or more hours of sleep per night. If this is not possible, naps can

be a powerful tool to augment your nightly sleep. Power naps of 20 minutes to 1 hour taken when possible

will benet your overall recovery.

Sleep is not the only form of rest that must be considered. Intense physical exercise outside of the gymshould be greatly curtailed during this 30 day program if you are to optimize your results. Skip your weekly

pickup game of basketball and save the majority of your energy for the gym and recovery.

Remember, this program only lasts 30 days. Make it a priority during that time and be sure to make

time for the rest you need to optimize your results.

Joey Smith AtLarge Nutrition athlete and bigbencher!

Mike Wolfe getting his Zs!


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Your training routine is the single most important factor in how much weight you can bench. You can do

everything else perfectly, and may have, but if you dont train properly you wont realize the kind of results

you are capable of.

The purpose of this guide is to increase your unequipped bench (without a special bench shirt) by 30 or

more pounds in 30 days. As such, the training routine must be one of specialization for the bench. You

know the saying, Jack of all trades; master of none. The gist of those words is that specialization is

king when you want to maximize results. This is no more true anywhere than with the human body. The

very nature of human physiology mandates that we specialize our training for optimal results. Strength is

extremely specifc.

TRAINING

Mike Wolfe- AtLarge Nutritions top bencher getting psyched for a big lift!

This concept is embodied in the S.A.I.D. (Specic

Adaptation to Imposed Demand) principle. This

principle states that the human body will respond

with a very specic adaptation to any physical

stressor placed on it.

Remember that specialization is king when you

want to maximize results!

Mike Wolfe pushing some big weight and being the living embodiment of the S.A.I.D. principle!


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My rst exposure to the concept of training specicity was from the writings of Ellington Darden, PhD. Dr.

Darden is one of the driving forces behind the H.I.T. (High Intensity Training) bodybuilding phenomena (he

coined the term). He is also a prolic author of the genre.

One of many things that differentiate Dr. Darden from the rest of the bodybuilding pack is his considerable

expertise in the area of motor learning. Motor learning is the concept of skill acquisition relative to physicalmovement and how those skills may or may not transfer to other movements.

It was on his old website, the name of which escapes me, that I rst read about a series of studies which

examined athletic endeavors and how skill in one specic event translated (or not) to another. The studies

found that there was little skill correlation between very similar athletic movements.

Dr. Dardens new book

For instance, the fastest runner in a straight line

was usually not the fastest when running in a circle.

Another example was hitting with a tennis racket

vs. a badminton racket. The best at hitting thetennis ball was not the best at hitting the badminton

bird. Why? Specicity of motor movements! Just

because two movements are similar does not

mean that the motor skill required to perform one

translates well to the other.

You can read more about his thoughts on the topic

in his latest book The New Bodybuilding for Old-

School Resultswhich is available through his new

website www.DrDarden.com (a cool site to visit).

SPECIFICITY AND THE BENCH

If the desired training adaptation is a big bench press you have to perform the movement with high

frequency in order to build your motor skill. As per the concept of training specicity, demonstrable

strength is highly reliant on the optimization of your nervous system relative to a specic movement.

A young Dr. Darden on the left


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Another titan of the iron game, Louie Simmons (www.Westside-Barbell.com), preaches something which

might seem to y in the face of the S.A.I.D. principle and the idea that frequent practice of a given exercise

is required to optimize results. Louie espouses the virtues of the conjugate method. This method dictatesthat the lifter frequently alternate exercises by body part on their maximum effort (M.E.) days (M.E. days are

practiced once per week and see the lifter typically work up to a 1 rep maximum lift). Louie normally has his

Westside lifters alternate their primary M.E. day exercise every 1-3 weeks.

Louie knows that training with heavy loads for 1-3 repetitions taken to, or near the limit of ones momentary

ability (otherwise known as failure) is what produces the greatest increases in 1-rep maximum (1RM)

demonstrable strength.

Heavy loads taken near to, or to failure frequently can also quickly lead to neural stagnation and

overtraining. The variety (in neural stimulus) provided for by the conjugate method allows the lifter to

effectively avoid this pitfall. It works, and Louie has a stable of the strongest men and women in the world

to prove it.

A DIFFERENT PERSPECTIVE

Louie Simmons (center) and some of his Westside Barbell crew


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Before you get totally confused, lets make it all t together. You must practice a specic movement

frequently to optimize your motor skill at performing the movement and thus your demonstrable strength.

You must also train to, or near to, your limit with very low repetitions and high loads if you are going tomaximize your 1RM in any given movement. Finally, if the frequency of low rep, high intensity sets for a

given exercise is excessive, overtraining will quickly occur (with conjugate variation being the cure).

CLARIFICATION

TRAINING POINTS:

Specifcity

Frequent training to build skill

Conjugate variety

Big bencher Joey Smith

So, how do you optimize your results over a 30 day period? How do you perform the bench press

frequently with heavy loads and not overtrain? The solution lies in using high frequency with a

conjugate style variation of load.


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The conjugate method works because even small variations in a movement incur a very different stress

on the nervous system thus taxing it in a different manner. This precludes neural stagnation (and thus

overtraining). For our 30 day purpose, the variation in neural stress provided by the conjugate method is

desirable, but we still need the practice afforded by frequent benching.

The solution lies in variation of the loads used. Load is another factor which affects or stresses the nervoussystem and is something that can be varied easily. Varying the loads used each training day for the bench

press will prevent overtraining during the program and allow for frequent benching in order to optimize

neural acclimation to the movement.

Joey Smith getting ready to roll!

Joey Smith looking THICK! He knows the value of the conjugate method!

For the 30 days of this program you will be

benching three times per week. Each session will

use a percentage of your beginning 1RM (with

the loads being graduated from week 2 on).

The balance of your training will be performed in

a more traditional fashion.


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Each of the sets listed is a working set. These are post warm-up sets which should be preceded by 2-3

progressive warm-up sets (unless the specied body part is already warmed-up, the choice is then yours).

The bench press working sets should follow the rep formula exactly as outlined. The balance of workingsets should be stopped 1-2 reps short of failure unless otherwise noted.

THE PROGRAM

Mike Wolfe getting ready to hit his triceps

KEY:3 x 65% x 3 reps = 3 working sets with 65% of your starting 1RM for 3 reps per set

1x10 = 1 working set of 10 reps

MONDAY: Bench Press - 3 x 65% x 3 reps

Skull Crushers - 2 x 10

Triceps Pushdowns 1 x 10

Squat 2 x 5

Lat Pulldown (curl grip) 2 x 10

Calf Raise 2 x 10, to failure

Machine Ab-Crunch 2 x 10, to failure


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Donnie Thompson hitting a big deadlift

WEDNESDAY: Bench Press 2 x 75% x 3 reps

Triceps Pushdown 1 x 10

Deadlift - 2 x 3 Ab-Crunch 2 x 10, to failure

FRIDAY: Bench Press 2 x 85% x 2 reps

Dumbbell Bench Press - 1 x 30 or more reps, to failure

Skull Crushers 2 x 8

Triceps Pushdowns 1 x 10

Leg Press 2 x 6

Lat Pulldown (curl grip) 2 x 10

Calf Raise 2 x 10, to failure

Ab-Crunch 2 x 10, to failure

TRAINING POINTS:

For everything other than the bench work, try to progress by performing 1 more rep,

or the same number of reps with a small increase in the resistance each session.

Again, stop 1-2 reps short of failure unless otherwise noted.


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Follow this schedule exactly for week 1. Then, for weeks 2 and on, you should increase the loads used

for benching by 5 lbs per set (per day) if youre starting 1RM is 150 lbs or less. If your starting 1RM is 155

295 lbs, use 10 lbs per set. For 300 395 lbs increase the loads by 10 lbs per set for the Monday and

Wednesday sessions, and 15 lbs for the Friday sessions. Finally, if youre starting 1RM is 400 lbs or more,

use a 15 lbs increase for the Monday and Wednesday workouts, and 20 lbs for Fridays.

TRAINING POINTS:

1RM < 150 lbs = increase loads by 5 lbs per set

1RM 155 295 lbs = increase loads by 10 lbs per set

1RM 300 395 lbs = increase loads by 10 lbs on Mon & Wed, and by 15 lbs on Fri

1RM > 400 lbs = increase loads by 15 lbs on Mon & Wed, and by 20 lbs on Fri

Westside Barbell Powerlifter - Travis Bell


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SAMPLES OF BENCH PROGRESSION

Beginning 1RM Bench Press = 200 lbs

WEEK 1:Monday 200 x 65% = 130 lbs

Wednesday 200 x 75% = 150lbs

Friday 200 x 85% = 170 lbs

WEEK 2Monday 130 + 10 = 140 lbs

Wednesday 150 + 10 = 160 lbs

Friday 170 + 10 = 180 lbs


Wednesday 160 + 10 = 170lbs

Friday 180 + 10 = 190 lbs



Friday 190 + 10 = 200 lbs


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Beginning Bench Press = 330 lbs

WEEK 1:Monday 330 x 65% = 215 lbs (round to the nearest 5 lbs)

Wednesday 330 x 75% = 250lbs

Friday 330 x 85% = 280 lbs



Friday 280 + 15 = 295 lbs

WEEK 3

Monday 225 + 10 = 235 lbsWednesday 260 + 10 = 270 lbs

Friday 295 + 15 = 310 lbs



Friday 310 + 15 = 325 lbs

Chase Sullivan-Doyle

Chuck Vogelpohl pulls big!!!


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Nearly everyone that tries the program, and you will most likely be no exception, feel that they are not

performing enough work, especially in the beginning. You will want to do additional work for your pecs,

shoulders, and everything else. The compulsion will be strong. It must be resisted! Remember, you aremost likely trying this program because you are unhappy with your current bench press progress or

1RM. This program was not put together haphazardly and has been proven in practice. As the loads are

increased weekly the intensity of effort will climb and you will see the light as your bench and other lifts

begin to soar.

A CAUTIONARY TALE

TRAINING POINTS:

Follow the program exactly as prescribed!

Donnie Thompson - monster bencher!


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I rank supplementation 3rd in importance among the 4 Most Important Factors to strength training

success. Proper training and diet are more important, but that fact does not minimize the benets that the

right supplements can provide. If you want to optimize your results, and that is what this program is allabout, you need to augment your regimen with the right supplements.

If you are active on the net and read bodybuilding or powerlifting publications you are literally bombarded

with ads and advice that recommend a myriad of supplements. The reason only 5 products are mentioned

on the following pages is because short of true anabolic tissue building drugs (even those that are sold as

supplements due to loopholes in the law) they are part of a very select list of supplements that actually

provide an ergogenic benet.

SUPPLEMENTATION

AtLarge NutritionsMaximum Mass Stackgroups 4 proven muscle building and recoveryproducts together at a discounted price to help you to optimize your results.

The everything but the kitchen sink approach to supplementation is truly a waste of your hard earned

money. Dont be fooled by ashy advertising and madeup pseudo-scientic terminology. Stick with real

science that you can actually reference at places like www.pubmed.com.

On the following pages I describe the right supplements to help you in your quest to optimize your training

results. They are proven to help you safely achieve your goals. I rmly believe AtLarge Nutrition products

to be the best products of their kind on the market. You can, of course, with the exceptions of ETS and

RESULTS which are unique to AtLarge Nutritions lineup, substitute similar products.

SUPPLEMENTATION POINTS:

The everything but the kitchen sink approach is a waste of your hard earned

money! Choose quality supplements that are proven effective.


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MAXIMUS

Perhaps the most unique weight gainer supplement available. It has a highly

effective protein blend of whey, casein, milk protein isolates, glutamine, and egg

albumin providing over 60g of protein per serving! In addition, it provides over

70g of energy-fueling, recovery-stimulating carbohydrates.

What truly sets MAXIMUS apart from its competition is its inclusion of

Microlactin at a proven dose of 2g per serving. Microlactin improves general

recovery, reduces delayed onset muscular soreness (DOMS), and can help

to reduce minor joint pain. Finally, the addition of inulin helps to promote the

superior nutrient absorption required by the growing strength trainee.

ETS

AtLarge Nutritions unique recovery promoting product. ETS proprietary blend of

Microlactin, zinc, magnesium, and vitamins C and E allows you to train harder, more

often. Optimal recovery is of prime importance in any strength training program.

No other supplement on the market will do more for recovery than ETS. In addition,

ETS can help with minor joint pain and tendonitis. Finally, it provides a direct

strength enhancing effect.

RESULTS

RESULTS consists of 4 individual ingredients: dextrose, Creapure creatine

monohydrate, -Alanine, and HMB. Each ingredient is included at a scientically

proven effective dose. RESULTS will help you to lose body fat, signicantly increase

lean muscle mass and strength, enhance your muscular endurance, and promote

blistering intensity in the gym!


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CREATINE 500

AtLarge Nutritions Creatine 500 is Creapure creatine monohydrate. It is one

of the purest monohydrate products available. Creatine monohydrate is the most

scientically studied and proven (proven to be both effective and safe) strength and

lean muscle tissue building non-hormonal supplement in the world. Its inclusion is a

must if you want to be as big and strong as possible.

OPTICEN

Using Opticen immediately after an intense session in the gym (i.e. post-

workout or PWO) will help to maximize your results. A single serving provides 40g

of its proprietary protein matrix (whey concentrate, casein, milk protein isolate,

whey isolates, glutamine peptides, and egg albumin), 35g of recovery promotingcarbohydrates, and a myriad of micro and macronutrients. These nutrients combined

with its liquid state (for accelerated absorption) will quickly place your body into

PWO anabolic overdrive!

SUPPLEMENT WRAP

Including these products in your regimen will make a signicant improvement in the results you achieve.

MAXIMUS is particularly important because it makes the high calorie intake required by the program

much easier to consume. Just 2 MAXIMUS shakes made with milk will add upwards of 2,400 qualitycalories to your daily intake.

Phil Harrington, holder of the 181 lb class squat record (905 lbs), uses Opticento fuel his post-workout recovery


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If you truly want to get the most out of this program, and are someone who normally has trouble putting

on muscular body weight, you need to consume a minimum of 25 calories per pound of body weight.

If you are a naturally heavy-set individual, or are over 40 years of age, such high caloric intake is notrecommended and you should focus on a healthy diet and the other factors in this guide.

Diet is truly one of the most important factors to your strength training success, but possibly not in the

manner you expect. Most people who have a cursory knowledge of strength training are convinced that

the stereotypical bodybuilding diet is what one must follow in order to see progress in the gym. They are

certain that boiled chicken breasts, tuna, and plain rice must be the staples of their dietary regimen. For

those seeking to gain a maximum amount of size and strength in a minimum amount of time nothing could

be further from the truth!

DIET

If you want to increase your bench press 30 lbs in 30 days you need high calorie foods to fuel your training

and provide the calories needed to not only recover, but to supercompensate from said training. Solid

foods should be the core of your diet, but consuming the requisite number of calories from solid foods

can get tiresome and prove to be nearly impossible for some. Liquid meals are easier to consume and

more readily digested. A full serving of MAXIMUS mixed in 4 cups of whole milk provides 1,200+ quality,

growth-promoting calories. As mentioned in the supplementation section, 2 of these shakes per day can

make all the difference in terms of allowing you to hit your daily caloric intake goal while on the program.

Donnie Thompson, one of the worlds strongest men, knows thattraining for strength requires eating for strength!


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Mike Wolfe shows what BIG BENCHING does for a body!

DIET POINTS:Here is a brief list of strength training super foods:

Whole milk

Cheeses

Peanut butter

Eggs

All meats

Nuts

Pasta w/sauce

Oils and butter

Strength training super foods


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For those who struggle to gain quality weight and are forever proclaiming that they eat a ton of

food and could not possibly eat more, I say, Balderdash!

The reason certain trainees feel that way is because they have not conditioned their stomachs for maxi-

mum mass. Just like you need to train your body to make it huge, you need to train your stomach by

expanding it sufciently such that you are able to consume the necessary calories to fuel growth. The onlyway to stretch your stomach is to consciously over-eat. You obviously do not want to gluttonize to the

point that you feel ill, but you must get close in order to spur the desired stomach expansion adaptation in

relatively short order. An easy way to accomplish this goal is to piggyback your meals with a MAXIMUS

shake (consume the shake immediately after your meal).

DIET POINTS:

A MAXIMUS shake made with milk provides over 1,200 high-quality, growth-pro-

moting calories in an easy-to-consume drink.

Total caloric intake is more important than the macronutrient breakdown of the foods you consume

over this 30 day period. You will nd that when consuming the calorie dense foods required by this pro-

gram, your macro breakdown is roughly equally distributed between protein, carbohydrates and fats. You

may have read or heard in the past that protein ingestion should constitute 40% or more of total caloric

intake for strength trainees. Dont confuse the resistance trained individuals increased need for quality

protein with protein as a percentage of total caloric intake. When you are consuming a high calorie diet like

the one recommended here, you will consume a lot of protein (300+ grams daily), but by virtue of the fact

that your overall caloric intake is so high, protein will only end up constituting about 33% of the total.

Donnie Thompson, the highest powerlifting total ever - 2,850 lbs!

DIET POINTS:

Remember to consume at least 25 calories per pound of body weight!


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The bottom line is that you need to eat a lot of relatively unrened, calorie-dense, high-protein foods

in order to get as big and strong as possible in 30 days.

You need not worry about excess body fat accumulation with a program such as this due to its brevity and

the fact that it is a shock to your system. The massive caloric intake combined with heavy resistance

training called for in this program will result in the addition of a large amount of lean muscle mass and amodest deposition of body fat during the 30 day period.

TRAINING POINTS:

Use this program sparingly (once or twice per year) and you can continuously reap

its benefts.

Ox Mason


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There is an old story about a former Mr. America bodybuilder training his protg that very vividly illustrates

the level of commitment required to be the biggest and strongest you can be. As the story goes, the master

and his apprentice were at the beach one day. Both were wading in the water when suddenly the formerMr. America grabbed his pupil by the head and pushed him beneath the waves. The pupil was literally

forced to struggle for his life. When he nally made it up for air, the master simply said to his liege that only

when he wants to be a great bodybuilder as much as he wanted to breathe moments before would he

nally achieve his goals.

GETTING THE JOB DONE

Joey Smith summons the determination necessary to achieve his goals

Stupid? Yes, but highly effective in making the point that the mind, the will, are the keys to extraordinary

results. The vast majority of trainees simply do not possess the single-minded determination required to

achieve the results they claim to desire. How do you engender such dogged determination in yourself?

For me, it simply boiled down to my competitive nature and making a decision and then having the will

to follow through with it irrespective of other inuences. When I decided that I wanted to become as

physically big and strong as I could (without tissue-building drugs), that goal became the sole focus of my

life virtually to the exclusion of everything else.

IN CLOSING

Ok, you now have all of the tools you need. The rest is up to you.

Give this program the kind of laser focus described above for just 30 days and you will be absolutely

AMAZED at what you will achieve!!!

Chris Mason


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J.T. Hall shows the results of determined training

QUESTIONS AND FEEDBACK

If you have any questions or feedback about this program, please post them in the WannaBeBig

Downloads Forum - http://www.wannabebigforums.com/forumdisplay.php?f=65

Up Your Bench Press 30lbs in 30 Days

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