Pump Up Your Bench With Me (Instructional Plan to add 30 lbs minimum onto your bench, no matter where you are at!) by tee-em

health · @tee-em · Dec 7 '16 (edited)

$20.58

Pump Up Your Bench With Me (Instructional Plan to add 30 lbs minimum onto your bench, no matter where you are at!)

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<p>Hello, Fellow Steemers! How many of you have always wanted to bench press and get that pumped out chest, but never knew where to start? Well, here is the plan for you. Within a month, you will add at least 30 lbs onto your bench and feel a great deal more confidence as you walk with a chest you have never had before!</p>
<p><img src="https://s-media-cache-ak0.pinimg.com/236x/09/34/b1/0934b1722de3eea4c2c67c07f77d0bd4.jpg" width="236" height="366"/></p>
<p>I have personally used this program 3 separate occasions and have gained 50 lbs the first time, 35 lbs the second and 45 lbs onto my bench earlier this year! I have never been able to be a member of the "300 club" until this program, using a system of "muscle confusion" to make your muscles grow. &nbsp;<strong>Muscle confusion</strong> is the principle of constantly changing your workout repitition and strength cycles to <strong>confuse</strong> your muscles to increase the stimulation and resulting adaptation. While this is said by some to be a myth, I cannot deny the results I have gotten!</p>
<p>Week 1- Getting your muscles warmed up and ready</p>
<p>Begin week one with a 4 day in a row light bench workout. This will get the initial pain out of the way and allow for your body to prepare for the 3 weeks ahead.&nbsp;</p>
<p>Week 1 (for beginners or long rested lifters)</p>
<p>Sunday- Test day- Find out where you are. Find out a weight that you can bench with a comfortable with doing more than one of. After stretching and doing 10 to 15 pushups, you can now test. Use <a href="https://www.muscleandstrength.com/tools/bench-press-calculator">this site</a> to find out where you are at (</p>
<p>Monday- 4 sets of 20 pushups with a 4 minute rest in between (if you can't do 20, do knee pushups, just getting the chest ready is all that is important right now)</p>
<p>Tuesday- Stretch- you are only stretching right now- this is a rest and stretch day to allow your muscle tears to elongate and prepare for the next phase (3 week cycle)</p>
<p>Wednesday- 4 sets of 3 reps of 50% of your max (your bench press max is calculated before you started during Sunday's "Test" day) with a 4 minute rest in between. Use your phone app for your 4 minutes. The resting period is as important as anything in this program going forward)</p>
<p>Thursday- 5 sets of 20 pushups with a 3 1/2 minute rest in between</p>
<p>Friday-Sunday - Do NOTHING with your bench (you can do a light cardio/legs, back workout, but make sure to do NO chest, and no upper body at all on Sunday)</p>
<p>Now you are ready to start the weeks of hell! Note: for days with 10,8,6,4 and 2's, you will start low and increase your reps 10% weight with each set. With Days with 15 reps and 1 minute rest (you'll wanna start very low weight), you drop ten pounds off after each set. 3 rep days, it's the same amount of weight, which you can complete 3 reps for 5 sets (about 70% of your max).</p>
<p><img src="https://scontent-ord1-1.xx.fbcdn.net/v/t34.0-12/15403024_10208393316207080_43420226_n.png?oh=1966ea7c3bd4b448602ea4b0e3d1a8ff&amp;oe=58494E7D" width="400" height="424"/></p>
<p><img src="https://scontent-ord1-1.xx.fbcdn.net/v/t34.0-12/15328212_10208393316847096_814323319_n.png?oh=3a6c3cc923ff8a5ca9530c6fd935e517&amp;oe=5849CB74" width="424" height="195"/></p>
<p>After each workout, including week one, within an hour of your workout, drink a protein shake or protein rich foods. For inexperienced workout folks, 2 hours is your protein synthesis window, which is the time after a workout where protein is absorbed at a higher rate than any other time.</p>
<p>Well, folks, that's all there is to it!</p>
<p>Let me know how you do and I guarantee you will thank me if you stick with it.</p>
</html>

👍 val-a, hendrikdegrote, clayop, kushed, donkeypong, steemsports, neptun, roelandp, anwenbaumeister, steemship, curie, brains, sqube, qubes, inertia, proctologic, steempowertwins, gamer00, sponge-bob, richardcrill, penambang, technology, jaewoocho, tee-em, sykochica, gomeravibz, shadowspub, jparty, domavila, seth-krings, bitcoinparadise, randyclemens, catto000, arisa, auction, jfesrom, tarindel, hcf27, siniceku, michaelryan, areynolds, voteinterestpool, chronosamoht, bigsambucca, mondeja, proctologic2, marialin, therajmahal, applecrisp, cryptofunk, steemsquad, toddemaher1, hemp, codydeeds, crimson, proctologic3, kosmatimuc, helicopter, oshima, steemitawards, dhrms, reisman, marbleman, nicholas1223, and 48 others

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@drewsteadmanart · Dec 7 '16

your hair is aaaaaaaamazing

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@tee-em · Dec 7 '16

Not me, I'm bald. But thanks. lol

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@tee-em · Dec 7 '16

I'm starting my 4th go of it. I hadn't lifted since June and had recently got back in the gym in the past month. I tested at 260 Sunday and already finished number one week of the 3 week process. Will be 300 max by the new year!

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@toddemaher1 · Dec 7 '16

Go for it!

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@tee-em · Dec 10 '16

Tested at 275 today just now as I completed week 1

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