There’s usually a debate on whether if certain muscle groups should be trained on a daily basis. There’s not really a “black” or “white” on this issue, but rather a “gray’ area. A little while ago, one of my buddies was telling me about an article that he read. It was about a Russian strength training method on how to increase the bench press.
Remember the blog entry that I typed about doing squats everyday?? If you you want a refresher, Just Click Through Here. The link will open a new tab for your convenience.
This method is different. Not just because it’s bench pressing instead of squats, but because the reps and weight are different as well. This Russian bench pressing method will involve you doing bench press 5 days a week, but it’s HEAVY weight.
Now you might be thinking, “Whoa Jerome! You’re crazy!” Just hear me out haha 😛 Sure, you’ll be bench pressing everyday. Sure, it’s heavy weight. BUT, you’re only doing 3 reps BEFORE you start your normal scheduled workout. The idea is to be fresh every time you bench. The idea is to get stronger on your bench as each week goes by.
So, when you start benching, warm up first (of course), then do weight that you feel confident doing for 3 reps. Make sure to keep your numbers written down for future reference. The idea is to go up in weight EVERY week! How do yo do this? This can be achieved by increasing weight in VERY small increments each week. DON’T try to go up 10 lbs every week! You’ll fail real fast if you do that. Instead, just go up 2 1/2 lbs on each side every week.
Putting this method into practice for around 8 weeks is very beneficial for increasing bench press strength. As a precaution, try not to go past 10 weeks doing this method. I don’t want you to injure your joints…we kinda need those.
I started this method with a comfortable weight. I began at bench pressing 315 lbs for 3 reps. At the end of 10 weeks, I was able to bench press 385 lbs for 3 reps! That’s 70 lbs in just 10 weeks! I gotta be honest though…my elbows were getting really sore, which is why I suggest doing this for only 8 weeks.
This is proof that you can increase your bench NATURALLY!! It just takes time, effort, and persistence!
Try this Russian strength method to build your bench press, and let me know how it works out for you 🙂
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