Gaining bench press strength is something that most men who are into weight training want to succeed at. Even if you are more interested in building muscle than strength in the pecs, you’ll still need to gain strength on the bench press to force those muscles to adapt and grow in size. It’s a good thing that there are many greay ways to gain bench press strength quickly.

One very important thing you have to do to get stronger on the bench press is to perform the exercise properly. To bench press properly you need to lie on the bench with your feet placede firmly on the floor and pull your shoulder blades inward to contract the muscles of the upper back and ‘pop’ the pectoral muscles out. Doing this will decrease the distance you have to lift the weight by a small amount while still keeping good form. More importantly, it will actually focus the resistance better on the chest muscles. If you keep your back flat you will likely be using your front deltoids and triceps more than you need to while benching. You also need to keep your rear end on the bench and keep a natural arch in your lower back to perform the bench press properly. It’s also important to lower the weight in a controlled manner until it touches your chest before pushing hard to lift it. Once you start benching the right way, you’ll be on your way to increasing bench press strength without cheating.

More than just the chest gets work from the bench press. The shoulders, triceps, and even the biceps to a lesser degree all get involved in some way when you are bench pressing. While training all of these muscles with high intensity will help you at increasing bench press strength, you also need to make sure that none of them are sore and not fully recovered when you are performing the exercise. Any weakness in these muscle groups will have a negative effect on your benching strength. Set up your bodybuilding workout routine so that you aren’t training any of these muscles for at least a few days before your bench workout. Try following a push pull weight training routine so that you train the shoulders and triceps after the chest during the same workout. Train your back and biceps muscles during the next workout and legs during the last workout with a day off or two thrown in. This will ensure that the muscles that assist the most while you perform the bench press are fully recovered by the time you get to your next chest workout. You’ll be primed and ready to gain more strength on the bench press.

Obviously, if you want to succeed at gaining strength on the bench press you must actually try to lift more weight every time you perform a bench workout. Too many lifters always do the same things every single workotu and never get any strength or size gains. If you never try to go any heavier, how are you going to gain bench strength? You need to always strive to lift more weight for the same amount of reps or do more reps with the same weight when you are benching. These small increases will add up to huge gains in strength over time. If you train with high intensity and change up your routine regularly to avoid hitting a plateau, you’ll gain bench press strength and won’t have to spend as much time in the gym.

There are also many weight trainers who do numerous sets of the bench press when they train their chests. They may see some strength gains at first, then believe that they must keep doing more and more training to get a stronger bench press. However, doing too many sets and exercises is just going to burn a natural weight trainer out and lead to over-training. If you train with enough intensity when you bench press, it shouldn’t take very many sets to see strength and size gains. Do what you need to do, and get out of the gym to get huge gains in benching strength.

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Introduction

I am an advocate of home exercise with minimal or no equipment but there are people that need the environment of the gym to motivate them. There are also people that have “their machine” with which they cannot be without. My wife is one of those people. She loves the elliptical. We have one in our workout area at home. It’s her baby. She was doing about an hour of slow, steady-state exercise and wasn’t getting much results until I showed her how to turn her how to slice off 3/4 of her workout time and get real results with high intensity interval training.

Once you try it you’ll discover that this training method works extremely well on an elliptical trainer because its very easy to regulate your intensity level.
To perform high intensity interval training, you exercise at a high intensity for a period of about 30 seconds and follow it by a period of very low resistence or recovery.
If you are a novice exerciser, you will want to start with a long recovery period. As you get in better shape you will be able to reduce the duration of the recovery period while your exercise period will become even more intense.

If you like treadmills, you also have a great tool for High Intensity Interval Training workout routine because of the modes or programs available in the machine. For example, you could start your workout with intervals or hill climbing and then reduce the intensity to a walk on the treadmill or a slow stride on the elliptical. You could also raise or lower the intensity of the devices manually, without using their internal programs.
As you get used to working out on your machine, you can experiment with different techniques and intensity levels. You will be able to get more intervals into a 10-20 minute workout routine because your recovery periods will be getting shorter and shorter.

Weight Loss With High Intensity Interval Training

In addition to shorter, more efficient workouts, High Intensity Interval Training has a very distinct advantage for weight loss. Let me explain. The greatest factor in weight loss is not duration, it’s intensity. Compaired to your average workout, HIIT is far more intense over time. For example, if you walk, the intensity of exercise is rather low. You can keep up a walk for a long time but for weight loss the rate is very slow. Sprinting is extremely high intensity but the amount of time that you can endure it is very short. The rate of weight loss would be very high but the duration is so short, that there is quite a limit on how effective it is for weight loss. With interval training you have the benefit of the intensity of sprinting with the duration of walking due to the recovery phase. You can burn a very high amount of calories for a short period of time, recover, and repeat it over and over again.

So the next time you get on your beloved elliptical trainer or treadmill give High Intensity Interval Training a try. Give it a few weeks and see how it affects your weight loss and overall fitness.

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Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.

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The world of bodybuilding is full of lies and myths which can severely confuse a normal guy who likes training naturally,who does not intend to train 3 hours each day for 6 days per week and who is against steroids.

One of the most common myths is that you will make significant gains with a randomly picked programme-from a friend,from an internet magazine,from a random article.While this sometimes may be true,my experience shows that in 90 % of the cases it only causes overtraining.99 % of the programmes you see are 3 sets of this,3 sets of that ,60 sek rest in between sets.In the end you have 6 exercises with 3 sets each (this is for only 1 muscle group) – so this means 18 sets total ,which places a huge pressure on our bodies and most likely either causes overtraining or an inappropriate emphasis on your muscles.What do I mean by that? Each body is one different individual.Random programmes will cause – insignificant progress.This means that unless the programme is tailored for your needs you will most likely gain a minimal amount of muscle while tiring yourself like crazy.What I do when I look into a muscle building programme is that I have a detailed view on it , then I decide which exercises might be worth doing and which don’t need my attention.For instance – in one programme I found that there were 3 sets of chest flyes and another 3 of cable chest flyes.Well basically I don’t need the second one because it will almost do the same.Instead of doing them both in my routine I do one of them in my first workout,and then when I train the following week I experiment with the second one to see whether it’s better.The key to progress with such programmes is either experimenting with them (as I showed) or just creating one on your own.

The second biggest myth is that supplements will build you the body of a bodybuilder.Many people think that because in the magazines most of the people who advertise the supplements are extremely pumped and shredded athletes.The truth is that the advertised supplement didn’t get them the body you are seeing.It was attained through numerous years of hard training combined with extremely expensive (and obviosly effective) steroids.They are very unhealthy for our bodies as they can cause a wide range of unwanted side effects.Supplements will only help you up until 5 % of your total progress.The rest is – training,sleeping and eating.Don’t fall into this pitfall and spend your money for nothing.Actually there are only 3 or 4 supplements really worth the investment -everything else is just waste of money and also – a potential danger for your health .

The third biggest myth is that countless crunches will shape your belly and turn it into one ripped and muscular core with a six pack.This can not be farther from the truth.The only way a person will see his abs is if his body fat is below a certain percent – for men around 8-12 % and for women – around 10-14 %.Don’t believe the ads showing you the newest “razor abs” machine which will fully transform your body.Unless you reduce your fat even 2000 crunches won’t bring you the needed results.Those crunches will make your abs tougher,will enable you to use heavier weights on other exercises such as squats and deadlifts , but seeing your abs is not what those machines or those endless crunches will do for you.The bottom line is that as long as you remain fat you can not see your abs .
If you like my articles you can visit my muscle building blog – yourmusclepath.com

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