50 pounds on bench in 7 weeks (almost)

[kingsquat]

There's always some quick and easy way out there to add 50 pounds to your bench press max. I know everyone is VERY tired of hearing about such BS, but in this case I tried it and it worked!

I've always had big legs and no chest (hence the name "Kingsquat"), so I set out to try and even out the field a bit. When I started this program, my bench was 295 X 1. To make a long story short, my bench went up to 335 in 7 weeks. That's a 40 pound gain! I was very impressed. You sort of have to just maintain on some other very key bodyparts in order to keep up with the chest part of the plan, but its only 7 weeks and well worth it. My lifting partner put like 70 pounds on his bench. The only difference is he used gear and I didn't. (Almost like a science project with a control)

Here's the link to the bench press program:
http://www.musclemedia.com/training/bench/benchintro.asp

Give it a try! You won't regret it.

 

[Imnotdutch]

The add 50 program does get alot of shit thrown at it.....not all of it deserved. I know of one competitive powerlifter who has used it successfully and has even devised deadlift versions of the program. Notably, he extends the system to twice the recommended length and using less frequent workouts. But, unfortunately alot of people cant deal with the work load. Maybe they need to back off the rest of the body as you say.

I'm sure plenty of peopel will still want to criticise your post though......!!

There's always some quick and easy way out there to add 50 pounds to your bench press max. I know everyone is VERY tired of hearing about such BS, but in this case I tried it and it worked!

I've always had big legs and no chest (hence the name "Kingsquat"), so I set out to try and even out the field a bit. When I started this program, my bench was 295 X 1. To make a long story short, my bench went up to 335 in 7 weeks. That's a 40 pound gain! I was very impressed. You sort of have to just maintain on some other very key bodyparts in order to keep up with the chest part of the plan, but its only 7 weeks and well worth it. My lifting partner put like 70 pounds on his bench. The only difference is he used gear and I didn't. (Almost like a science project with a control)

Here's the link to the bench press program:
http://www.musclemedia.com/training/bench/benchintro.asp

Give it a try! You won't regret it.

 

[The mann]

great job kingsquat!!!!!!!!!!!1 when is yur next show???

talk is cheap

 

[kingsquat]

I'm doing the Mr. and Mrs. Natural Southern States Classic again next year on April 27th. It's in Liberty, MO. I gotta start dieting again in mid-January. (sucks) I figure that I'll do one show per year until I can win one, then I'll do a couple per year.

I'm actually getting ready to start this bench program again this coming Monday. (Its been about 8 months since we did it last) We maxed out last week and I put up 315 on the flat and 280 on the incline. My goal is 365 on flat by Christmas. The crappy thing about bodybuilding is that you lose quite a lot of strength getting in contest shape!

 

[The mann]

i'm doing my first bodybuilding show next june.i do bench contest, but i have the urge to step on stage and see wat i can do.i like the best of both worlds.i compete at 181 and did 410 in jan.you'l have to give me some of your tips..............

 

[kingsquat]

Good luck! It all depends on how competitive you want to be in the contest. If you're sort of ripped up already, you may be able to get your bf% down low enough without screwing with your carbs too much.

For what its worth, a few pointers:

1. Practice your posing so you look crisp on-stage. I've seen some huge-ripped dudes lose a show because they didn't know how to pose.

2. Use music with a beat that the crowd/judges can get into, keep your routine clean and fun.

3. Even though it sucks, and you feel like a dumbass doing it, remember to smile. I get comments from judges all the time about my lack of smiling.

It's all about the judges perception of you.

 

[The mann]

dude,i will be talking with ya before i do it.i'm doing two more bench meets between now and then,so i'll go in to it with ripping in mind.i'm going to be posting my photo soon so you'll tell me. keep in touch.....PEACE

 

[Bench_It]

That bench program added 40# to mine also.

 

[CerealKiller]

I'm giving it a try, only been through the first day......did you run it just the way it was descriped?

 

[15yroldinNY]

7 weeks isnt that long, only 14 workouts? How come in the tables the most you only have to do is 20 pounds more, and not 50?

 

[kingsquat]

CerealKiller -- I moved some of the days around, but did the lifts, sets, reps EXACTLY as described in the workout. I moved Saturday to Tuesday and reversed Thursday/Friday. Did that make sense?

15yroldinNY -- You must not have read up on the program. During the workout you get 4 chances at a "failure" test. If you succeed in the failure test, you get to move up 5 pounds on you max and continue your workout from there. If you make every "failure" test, you will get a total of between a 40 and 50 lb gain on your bench by the end, depending on what your bench was to start with. The only way to get the supposed "50lb" gain on the program is if you bench 390 to start with and end up benching 440, as described in the weight matrix. I'd say most of us won't fit that scenerio...

BTW, I just started the program again yesterday. It has been 8 months since I did it last. I started at 315 this time, and realistically hope to get 350 by the end.

The crappy thing about bodybuilding is that every year when you diet, you end up losing strength. That's why my best ever is 335, but I'm only at 315 now. My goal is 365 by Christmas, but that may be unattainable for a natty...

 

[BodybuildingUniverse]

Great benching KINGSQUAT, what is your bodyweight?

 

[15yroldinNY]

Oh, I didnt know you were supposeto adjust the poundages up 5 pounds of you achieve the failure test.

 

[kingsquat]

Yo Heavywear-- I'm 6'1", 216lbs right now. I'd like to get up to 230 or so before I have to start dieting again in February.

 

[CerealKiller]

kingsquat> yep that make sence, I might have to do that a couple of times as well. Keep us posted so that we can see if you are able to put on another 40 this time.....good luck

rriis> You've got mail

 

[kingsquat]

Update: This is the second time I've done this workout. Last year, as I said before, it put 40 lbs on my bench. I just finished my 8th bench workout last night, so I'll be starting week 5 next week. I've got three weeks to go and my max is already up there! I started with the 315 workout and last night I had to do 295 for two sets of three, 315 for two sets of one, and 345 for a negative. I got all of it no help (besides the negative ), and made the 315 look easy, so I'm guessing my bench is 325 or so by now (conservatively). I'm loving it!

Anyone ever experience elbow pain when doing this workout? It is a lot to do every week, and my left elbow (which has never given me a problem before) is getting an achy feeling in it when I do my negatives. Hopefully, its just a bit tweaked from all the benchine and it will go away after the program is over.

Later!

 

[CONTRACTION]

I've done that program in the past. At that time I was able to bench 315lbs at a bodyweight of 180lbs. That was about 3 years ago...I liked it.

 

[Fa2]

Kingsquat-

I've used a similar add to your bench workout from Mike Mentzer, anyway, I experienced the elbow pain/stress you're talking about, just think it's the strain of the weight in such a short period of time IMO

 

[CerealKiller]

OK I'll bring a update as well. Before I started this program I was able to do 3*220.....5*220 is the most I've ever done before( at a higher BF%).

I'm 4 week in now and just did 5*232. This might not sound of much to you guys but I'm very happy with the result so far

 

[diablo135]

i'm doing my first bodybuilding show next june.i do bench contest, but i have the urge to step on stage and see wat i can do.i like the best of both worlds.i compete at 181 and did 410 in jan.you'l have to give me some of your tips..............

You weigh 181 and bench 400? Give us tips?

 

[diablo135]

i'm doing my first bodybuilding show next june.i do bench contest, but i have the urge to step on stage and see wat i can do.i like the best of both worlds.i compete at 181 and did 410 in jan.you'l have to give me some of your tips..............

181 and bench 400? You should be giving us tips!