5 SECRETS TO BUILDING A BIGGER BENCH

The barbell bench press remains the king of exercises, and the bigger your bench, the greater your bragging rights within the gym. Bodybuilders and people with physique-oriented goals know that a bigger bench equates to a larger, rounder, fuller chest as well as bigger shoulder and triceps muscles. Improving your bench press has the added benefit of building your mental muscle, as it requires a significant amount of fortitude to lift a wright capable of crushing you into the ground.

 

 

 

1. Accelerate

 

Compensatory acceleration training, or CAT, is lifting sub-maximal weight with maximal force, which teaches the nervous system how to recruit more muscle every time you lift. The speed creates the illusion that the weight is lighter than it really is, thus enabling your body to handle greater amounts of weight.

 

2. Add Dead Benches to your routine

 

A dead bench is done in a power rack with the weight resting on the pins set just above your chest. The weight starts at chest level—not in the arms-extended position—and is pressed up as explosively as possible. Because of this, you'll develop tremendous starting strength at the bottom of each rep. 

 

3. Do more sets with Fewer reps

 

Since you're training for a one-rep max, the first rep of every set is extremely important. Even when training with loads as light as 50 percent of max, most powerlifters keep the repetitions low, opting to do more sets to achieve volume when it's needed.

 

4. Build your Arms

You can't press huge weights with spindly arms. in order to avoid injury, you have to build your triceps and deltoids. However, don't forget the biceps because they help stabilize the joints (as an antagonist muscle to the triceps), and strong forearms help you squeeze the bar tightly. This will make the weight feel lighter in your hands.

 

5 Meditate

 

Few people realise that bodybuilders actually need to meditate. Your central nervous system isn't adept in differentiating between a real experience and an imagined one. Set some time aside every day to visualize blasting through maximal weights.

 

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Meditations for Relaxation

Are there times when you feel stressed, like you bear the entire weight of the world upon your shoulders?

Are there times when you wish you could just leave the stressful environment and find a more comfortable and beautiful place?

Then I believe meditation may be helpful for you.

Meditation, when applied under the guidance of a skilled practitioner, is a very effective way of releasing stress and helping your body relax while sharpening your mind. I usually recommend meditation as a way of working out your mind especially after a stress filled day.

Meditation gives you an opportunity to examine your thoughts, motivations and feelings. Make sure you breathe deeply, filling your belly with air, and gently releasing the air through your mouth. Imagine you are breathing in peace and exhaling all the stress.

I have attached a short meditation podcast for your benefit. If you are in the office, just plug your earphones into computer, phone or any other device upon which you are reading this blog, and just relax and enjoy the meditations.