What if I told you that you could bench press a lot more than
you think you can?

If I were a betting man I'd wager that today's email will help
you get at least an extra twenty pounds out of your bench the
next time you try to see the most amount of weight you can
lift for one rep.

Here's how to determine your one rep max in the bench press

(or any other big compound movement)

 

First get warmed up and do a set with the empty bar to visualize

yourself having a great max out session and rehearse your technique.

 

For your first warm up set start with a weight that you know is light
enough to perform eight to ten repetitions of the exercise easily. 
Example:  135 lbs.

Rest two minutes.

Increase the weight approximately 20%-30%. Using this weight, perform
four to five reps of the exercise.  Example: 175 lbs

Rest three minutes.

Increase the weight again by about 20%-30%. Using this weight, perform
two to three reps. Example:  225 lbs

 

Rest three to four minutes.

 

Increase the weight again by about 20%. Using this weight, perform one rep.

Example:  270 lbs

Rest for four to five minutes.

 

Add 10-15%.  Using this weight perform one rep.
Example:  300 lbs

 

You might be really close to your max here.  But rest another 4-5 minutes.

 

Add 5-10% and perform one rep max attempt.  Be conservative hear because
if you get greedy and miss the lift you'll lose a lot of the energy in the process
and it's really hard to get the weight on a 2nd attempt.  Example:  315 lbs

 

You can keep repeating this last step until you are happy with the result or

until you miss a lift.  If you want to try it again after missing feel free, but it's

usually not a great idea and could hurt your confidence if you miss it twice.

 

Just go for a moderate personal record each time you max out instead of going

for a huge chunk so that you feel a sense of accomplishment over the past

few weeks/months of training.

 

Oh and only max out once every 8-10 weeks or so to test yourself after
following one of these 18 highly effective bench press routines that I put
together for you.

 

Hope this helps you out.

 

Keep training hard,

 

Mike
LeanHybridMuscle.com

 

 

 

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