In your quest to build stronger bench press strength, you will hit a sticking point at some point. It’s impossible to constantly gain bench press strength – if you could there would be no limit to how strong you can get. It’s inevitable that you will hit plenty of plateaus as you get stronger on the bench. However, there are some things you can do to explode through a plateau and gain more benching strength.
One great way to avoid workout staleness is to make changes to your routine. Of course, when you want to gain bench press strength you will want to keep doing flat and incline presses, but you can switch up the chest exercises you do after them. To make changes to the benching exercises themselves, you can follow a light, medium, heavy bench press routine.
A light medium heavy bench press routine is done by changing the amounts of weight you use and the amount of reps you do per set from workout to workout. If you do this your muscles won’t get too used to always doing the same things and you will also train both the slow and fast twitch muscles fibers of the chest.
When you do the “light” workout of a light, medium, heavy bench routine you will do sets of the bench press for high reps. Of course, you will have to use lighter weights, but this doesn’t mean it will be easy as you still want to go to failure on your sets. In fact, this will likely be the most painful workout of this routine because of the build up of lactic acid. You should shoot for 15 repetitions per set or even higher.
The “medium” workout of a light medium heavy bench press routine will have you doing sets for 8 to 12 reps. During this workout you won’t use heavy or light weights for your level – shoot for something in between.
The “heavy” workout of a light medium heavy bench press routine will have you doing low rep sets on the bench. You should use weights heavy enough to only get 3 to 6 reps per set. This is also the workout where you can try maxing out for one rep.
If you follow a 3 way split routine with a light, medium, heavy setup you should end up benching every 4 or 5 days. Once you get through a full cycle of this routine you will want to go back to the start with a light bench workout. This should give your muscles enough rest to be fully recovered by the time you are ready to bench press again. You may want to do less sets during the high rep workout as these sets can take a lot out of you. The heavy workout can have more bench sets in it. You will want to always try to get stronger on each workout of this routine as well. Once you are able to do more reps with a certain weight, you should try using more weight during your next workout.