By Ben Tatar
One
of the biggest mistakes people make when trying to get their bench max
up is training with lots of sets and reps! Strength gains come very easy,
and so do personal records, as long as you keep the reps down and weight
up while attacking your weak points on the bench press. I remember when
I was younger; I thought I knew everything about Big Benching. Many people
including myself have discovered that doing lots of reps and sets and eating
clean will help you attain size and definition which will impress some
women, (they all have their own style) but you won't get strong. You will
only be able to dream of what it would be like to move a big weight.
I can't speak for everyone, but I didn't really like having
a barrel chest, big triceps and having a weak bench press. That's when
I decided to do some research on the Internet, which convinced me to perform
sets of 3 reps fast with a weight half that of my max. I thought my bench
would go up like magic because I was getting some speed strength (I was
wrong). How can you get strong just repping 135 or doing 135 for 8 sets
of 3 reps fast? If you do that, you won't have the tendon strength or any
power at all to move a big weight. I think that many articles on the Internet
confuse beginners because they talk about hundreds of different kinds of
training styles and methods and equipment such as chains, bands, board
presses, floor presses, power racks, force reps etc. I think they are interesting
because you have a personal record in each bench press area. They are very
good training techniques to use accordingly to target your weak points,
but people must remember that Training Hard is what gets you strong.
It's not specifically what you do but rather how much
intensity you put into it! (Form is still very important.) You can train
using any program you want but if you stay in a comfort zone, you won't
get strong no matter what program you are using. Benching big weights is
mostly in your head. The mind is way stronger than the body. Your mind
decides how hard you train and this mental factor is one of the BIGGEST
determinants of how far you can go. You can't fear a weight. You need to
crush it and have the mind ready to go to the next level, and than to the
next, and than to the next. Each time you progress you will get to a scarier
and scarier level...Some guys can rack lockout around 900 lbs, so trust
me you can you can amaze yourself. You will understand it when you keep
going heavier and realize that you're still progressing. It feels great
to see progress.
If it's easy then why do it at all? You'll never know
how far you can go until you try! So for those of you who have been training
with lots of reps and sets, you will need to lower the reps, up the weight,
up the food and get Attitude to reach the next level. To get strong, you
need lower reps for tendon strength and you will consistently get stronger.
Getting stronger is NOT simple. YOU NEED TO KEEP OVERLOADING YOUR MUSCLES,
STRENGTHENING YOUR TENDONS AND ATTACKING YOUR WEAK POINTS...The bottom
line is...Get that magic #10-12 reps and lots of sets out of your head.
Reach within yourself and find the confidence and attitude you need to
accomplish anything. Push yourself beyond the limits and work harder than
everyone else. Eat mass quantities of healthy food. When you do these things
consistently, the strength gains will come very easily. You will get super
strong, plain and simple.
Critical
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Press Program that has helped thousands of lifters conquer a personal
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