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Muscle Media's Bench Press Routine is a workout program that promises to help users add up to 40 pounds to their maximum bench press in 6 weeks. The program involves high-intensity, short-duration training that targets Type II muscle fibres to build strength and size. It is based on the principle of increasing neural efficiency through repetitive movements, which allows for the recruitment of more muscle fibres and, in turn, greater strength gains. The routine includes negative sets, where users handle up to 20% more weight during the eccentric portion of a lift, which is then lowered slowly and resisted. The program recommends a rest period of 3 to 5 minutes between sets for maximum ATP replenishment and suggests performing bench presses 2 to 3 times per week to allow for muscle recovery.
| Characteristics | Values |
|---|---|
| Goal | To increase the maximum bench press by up to 40 pounds in 6 weeks |
| Target Muscle Groups | Pectoral, Chest, Shoulders, Triceps, Forearms, Arms |
| Number of Reps | 3-5 reps at a time with very heavy weight |
| Number of Sets | 2-3 sets with at least 1 day between bench presses |
| Rest Period | 3-5 minutes between sets for loads at or above 85% of 1RM |
| Type of Training | High-intensity, short-duration training |
| Author | Shawn Phillips |
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What You'll Learn
Muscle Media's Bench Press Routine
The routine involves determining your one-rep max (1RM) and then following a specific workout plan based on that number. The workout plan consists of multiple sets and reps, with specific poundages for each workout. For example, if your 1RM is 280 lbs, you will be using 220 lbs, 235 lbs, and 245 lbs in your work sets. The program also includes a Failure Test to gauge progress and make adjustments.
It is recommended to take at least three weeks between completing the program and starting it again, as doing it back-to-back may not be effective and could lead to a loss of strength. When training with loads at or above 85% of the 1RM, it is advised to allow for a 3-5 minute rest period between sets to ensure maximum ATP replenishment in the muscles.
The routine has received positive testimonials from users, with some reporting significant increases in their bench press and others praising its simplicity and effectiveness.
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Shawn Phillips' custom-designed training programs
Shawn Phillips is a certified personal trainer and health practitioner based in Los Angeles. He is also a fat loss expert, specialising in body sculpting, nutrition, lab testing, and exercise coaching. Shawn's training programs are holistic, meaning they address both the mind and body. He focuses on addressing the root causes that prevent clients from reaching their physique goals. Shawn's training programs are custom-designed to help clients achieve their goals, whether that be gaining size and strength, losing body fat and toning up, or gaining strength and speed for improved performance in a sport.
Shawn's approach to fitness is three-dimensional, incorporating the mind, body, and spirit. This approach has been effective in helping people lose weight and change their lives. Shawn's training programs are based on the latest research in nutrition and training. He teaches clients how to eat to lose weight, incorporating various superfoods into their diets and helping them understand their metabolic type. Shawn's nutritional program is vital to his success with clients, and he asks them to keep a food journal to bring to weekly meetings, along with their waist and weight measurements.
Shawn's training sessions include an educational foundation that sets clients up for long-term success beyond just a beach body. Clients learn strategies for eating well, managing stress, and leading the life they want. Shawn's programs are designed to help clients lose fat, gain muscle tone, improve their health, self-esteem, and enhance their general well-being. He also provides in-home training sessions in various areas of Los Angeles, with rates ranging from $175 to $250 per hour.
Shawn's holistic training approach considers a person's goals and takes into account lifestyle factors, roadblocks, and obstacles. His programs provide a comprehensive solution for achieving weight loss and improving overall health. Shawn's training addresses factors such as proper breathing, nutrition, quality sleep, ergonomics, healthy thinking, stress management, lab testing, and supplementation. By focusing on clean eating and quality sleep, clients can achieve optimal performance, muscle growth, and proper recovery. Shawn's custom-designed training programs are said to be 20 years ahead of their time.
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Determining your one-rep max (1RM)
Your one-rep max (1RM) is the maximum weight you can lift for a single repetition of a given exercise. It is a measure of strength and can be used to track progress over time, as well as provide competition and motivation in your training.
There are several ways to determine your 1RM. The most accurate way is to test it directly by loading up the bar and attempting to lift it. However, this method can be time-consuming and may disrupt your regular training schedule. It is important to approach 1RM testing with caution and ensure you are in a safe environment with proper technique to avoid injuries.
Another way to determine your 1RM is to use a formula to estimate it. There are various formulas available, such as the Brzycki formula, which can provide an idea of your max strength. These formulas use the load lifted and the number of repetitions to calculate your predicted 1RM. While these methods may not be as precise as a true 1RM test, they reduce injury risk and save time.
Additionally, you can use a calculator or a conversion chart to estimate your 1RM. These tools allow you to input your data, such as load and rep values, and provide a prediction for your 1RM.
It is recommended to train more than you test, and estimating your 1RM can be a useful way to track your progress. By determining your 1RM, you can set specific goals and create structured training programs to help you achieve them.
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Negative sets
There are three basic styles of negative training: pure negative sets, finishing negative sets, and negative supersets. Pure negative training is when your sets only consist of negatives. Finishing negative sets are when negatives are used to finish off a set, usually the last 2-3 reps. Negative supersets are just like a regular superset, but using a set of negatives.
It is important to note that negative sets can be very taxing on your CNS and muscles, so it is recommended to only incorporate them into every workout if you are training 3-4 days a week. If you are on a 4-5 day training split, it is best to use negatives every other workout.
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Benefits of bench presses
The bench press is a popular weightlifting exercise, especially in America, and is considered the "king of upper-body training". It is a compound exercise that targets the muscles of the upper body, including the chest, shoulders, triceps, and forearms. The bench press is a great way to build muscular endurance and strength throughout the body, which has many benefits for overall health.
One of the main benefits of the bench press is that it increases upper body strength. It is particularly effective at targeting the pectoralis major, or "pecs", which are the large, fan-shaped muscles on top of our ribs and over our chest. The bench press also works the triceps, anterior deltoids, and the upper chest. By strengthening these muscle groups, the bench press can improve performance in other pressing exercises and help alleviate the monotony of training.
Another benefit of the bench press is that it can be adjusted to target specific muscle groups more extensively. For example, lifting from an inclined workout bench will target the upper chest muscles, while decline bench-pressing movements will target the lower chest muscles. Additionally, using a narrow grip can help focus the exercise on the chest and triceps, while a wide grip can increase the load.
The bench press also has several health benefits beyond muscle growth and strength training. These include improved stamina and endurance, increased bone density, and reduced risk of developing type 2 diabetes and cardiovascular disease. It can also help to lower heart rate, blood pressure, and blood glucose levels, improving overall brain health and ability to do everyday activities.
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Frequently asked questions
The Muscle Media Bench Press Routine is a strength and mass-building program that can help add up to 40 -50 pounds to your bench press in 6-7 weeks. It involves short-duration, high-intensity training that targets Type II muscle fibres.
The routine involves determining your one-rep max (1RM) and then following a Progression Table with different poundages for workouts. It also incorporates negative sets, where you handle up to 20% more weight on the negative (eccentric) portion of a lift.
The routine is based on science and can lead to increased strength and size. It is also personalised, with different poundages and variations depending on your goals.
It is recommended to perform bench presses only 2 to 3 times per week, allowing for recovery time. Additionally, when determining your 1RM, refrain from training chest, shoulders, or triceps 48 hours prior to testing.
