Everybody in the gym has different aim, idol, technique and goal. This article is exclusive for the ones chasing heavier lifts and more specifically heavier bench press. There are many training programs and routines which give results if you do your best to following them. We wont discuss such matters here because each one of them can be successful if applied correctly. Have you ever seen a pro doing a lift ? We are not talking only about those
monster packed up with stretch shirts lifting triple their weight. We are talking about every man lifting extra ordinary weights with ease. What can we see when we inspect such a lift ?
When do we feel full, pumped up and recharged except after a long nap and rest? Let me tell you. You feel full of energy when you have eaten the easiest source of energy. The easiest macronturient to convert in muscle glycogen a.k.a fuel. These macro nutrients folks are the carbohydrates. When we are hungry or doing keto diet our muscles look flat, we dont have the power we experience while eating easy to digest carbs like potatoes, rice or event starches after workout. So forget about high protein diet and you abs definition for only one day – The day before bench press. Fuel your muscle cells with glycogen easy to convert in energy eating more carbohydrates and less protein and fats. Doing this you will be mightier and stronger. Getting extra pump will be only a side effect. Dont get us wrong by recommending such diet. We do recommend this only the day before competitions or breaking
The Warm up
You cant lift heavy before rushing some blood into the muscle tissue. Don’t forget that whatever your routine in progressing the weights up is you have to start your training with first set using the bar only.
Some professional weight lifters say that the harder you grasp the bar the lighter it seems to you. Squish the metal bar between your palm and fingers as hard as you can and do your lift like a pro.
Equipping your wrist bands is not a bad at all. They will make your wrist steadier and harder to bend. Bending your wrist while doing maximum rep can fail your balance or injure you. Its a nice piece of gear to have in you gym backpack as a preventive measure. It will be easier for you to focus on the lift itself and not trying to keep your wrists safe.
As the lift is about to begin the breathing becomes steady. Seconds before lifting the bar the athlete makes few deep breaths. He needs that oxygen for the maximum contraction and power of the muscles. At last he holds his last deep breath. At this moment he looks as badass as Leonidas I holding his spear against Xerxes’ whole army. He is more focused on the task then ever and executes the lift.
You need some help about this one. But its should be a “must do” on you list to success. Laying on you shoulders will help you shorten the distance between your chest and the bar. It will help you do the execution cleaner and easier also. You legs should be standing on the ground without any movements.
Creatine is the most favorable supplement among the strongmans. Its one of the most tested supplements and we cant argue about its effects in increasing the ATP and energy. Supplementing each day with approximately grams is more than enough in the long run. Such dose will be enough for the creatine to accumulate in the body.
Don’t forget that above all, you need adaptation. And this will come with time. Your muscles will become more used to the heavy lifts and the endurance will be high. Follow these simple advices and try applying them in you next workout.