King Joes Barbell Club

Everyone hits a wall in their success on Bench press at some stage. How would you like to increase your 1 rep max by at least 10% in 10 weeks? Not to mention some great improvement in chest development at the same time.

I know some of you are probably thinking that that isn't very much, but if you have hit a plateau you would be quite interested in this program because some of you have probably been stuck on the same weight for the last 6 months with no improvement. Although there are many programs out there on how to increase your bench, I have found this to be very effective.

This program was introduced to me by one of my friend's older brothers, who is a power lifter. He didn't spend much time explaining it to us so we probably made some modifications so it made sense to us. The program is a two day a week program which is easy to follow.

• Step 1 Create a logbook that has spaces for 2 sessions per week for 10 weeks. This is so you always remember what your last lift was. So you know what to increase the next session. After the 10 weeks is up and you have reached your goal it makes you feel really good when you look back on how you have busted through that plateau.
• Step 2 Before you begin this program you must find your 1 rep max.
• Step 3 Now that you have found you 1 rep max you need to find out your target weight (10% increase). Once you have completed this you are ready to begin the program.

This is a sample program of some body whose 1 rep max is 250lbs. So targeted max will be 275lbs

IMPORTANT: You can never miss a session and make sure all your calculations are correct. Obviously you will need to do some rounding when stacking up the bar so just round your figure as close as possible.