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Bench Press Routines ~ Supplements

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About our Routines - Information

Sometimes walking a mile before working out helps you perform better.

Gain Muscle Mass...Strength...5 LB Increase
If you want to increase your muscle mass you should not train more than four times a week. You need to work as heavy as possible with the majority of your sets in the five to eight rep range and not spend your time on high rep or isolation sets. When successful at a workout weight you increase the weight next workout by five pounds. Rep Range

All bench sets and assistance work is designed to work together to increase your bench press. If you add additional work or delete part of the program you will not have the same success.

If you continually have extreme fatigue, soreness and cannot recover, delete the middle week workout or go back to or stay on routine one.

There are a lot of sets and assistance work which may be more than some can handle and recover from in a timely manner. If you cannot recover, eliminate the middle week workout, do only the Tri-Supersets and Pushdowns for assistance work. Get in shape! Your muscles quickly become accustomed to steady training and grow enough to do the work demanded of them. You must jolt these muscles out of their regular routine which is why our workouts change weekly/monthly and rotate.

What some of our lifter take before a workout
Vitol Egg Protein 2-3 table spoons in a shake with juice and eat some fruit.
Mix protein in soy milk with bananas and a cup of ice.
Take 5g or one teaspoon of creatine in shake before workout.
Take Arginine before workout.
Take Universal Natural Sterol Complex ~ 2 tablets 30 minutes before workout.
Take 5g of glutamine after workout.
Take a Multi Mineral Vitamin daily.

Our lifters grow and become strong because lower reps and max weights force the muscle to expand. We combine the bodybuilder higher rep work with powerlifting routines for best results. If you follow the routine EXACTLY as outlined and really work hard you will become strong.

Some lazy individuals say there is not enough time for rest in our routines and that we are over training. We have a combination lifter born in 1946 that does 225 pounds for a set of 41 touch and go reps after doing his routine. If you cannot do the work, get in better shape. You may want to do the Modified Heavy Hands routine after your bench, squat or deadlifting routine.

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Chris Lift's Disclaimer
Statements contained herein have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat and cure or prevent disease. Always consult with your professional health care provider before changing any medication. Do not do any of our routines without having been declared physically fit to exercise by your medical professional.