5 Pound a Week Bench Gain
Published: Sat, 11/04/17
It involves only using just the Flat barbell bench press and that’s it.
The concept behind the 5 Pound a Week Bench Press Gain was developed by a former world power lifting champion named Walter Thomas as a means to upgrade his power for setting world records. The idea behind this system is to utilize the concept of periodization where the program is divided into training cycles and workouts.
To begin the program, start by training with a poundage that is 80% of your current one-rep maximum single effort for six primary work sets of four consecutive reps. (Example: 80% of 300 pounds = 240 pounds)
The first training cycle is what Mr. Thomas terms the experimental version, and lasts ten weeks in duration. With regards to the training frequency, his advice is to work out on three alternate days per week (Monday, Wednesday, Friday). A very important key to this program is to add five pounds of weight every two weeks to the primary work sets (six sets of four reps).
Using the example above, a bodybuilder will train weeks one and two with 240 pounds, weeks three and four with 245 pounds, weeks five and six with 250 pounds, weeks seven and eight with 255 pounds, and weeks nine and ten with 260 pounds. At the completion of the ten-week cycle, rest for three-and-a-half days, and then test for a new one-rep max single. This particular ten-week cycle is a one-time deal.
From here on each experimental version cycle is followed for only five weeks, while the rest period will go up to one week. Continue with the experimental version for as long as gains are forthcoming. If over training becomes noticeable, change over to the modified version, which is basically the same thing except for the training frequency, which is reduced from three to two days per week (Monday, Friday).
A bodybuilder who is training within the structure of a total-body workout which includes the primary phase (where each muscle group gets only one major workout a week) should modify his interval intensity training system once again to accommodate only one training session per week.
This program can be used for a major or minor muscle group, but it is especially effective for the chest and particularly when applied to the bench press. Not only will the strength and power equation be upgraded tremendously using this system, but more Herculean size, diamond definition and rugged muscularity in the pecs and delts will become startlingly evident. When using this system on the bench press it is very important to do a four-second full pause at the chest on the fourth rep of each of the primary work sets.
Specific warm-up sets are mandatory so start with about 30% of the poundage you will be using for the six primary work sets of four reps each, going to within 90% of your starting weight (240 lbs.) in 15% increments.
This will give you about five warm up sets. Perform perhaps up to five reps with the 30% weight, four reps with 45%, three reps with 60%, two reps with 75%, and one-rep with 90%. Space the warm up sets about 4 minutes apart.
If you want to see sensational bench press results, follow the program as outlined.
Stay Strong,
Coach Chris
CriticalBench.com