Whether you have not lifted a weight in your life, or you have been on the bench press for a while this page is sure to help you increase your 1 rep maximum bench press.

1] Perfect practice is the key results - There is a link at the base of this piece of writing to a video which will show you what your bench press should look like.

2] Don't bench press anything that you can lift more than twenty times, and if you're new to the bench press avoid really attempting your one rep max or anything you cant lift at least ten times till you build up your tendon and ligament strength, as they take more time to develop than your tangible muscles. An injury early in your training is probably the most horrible thing that would happen to you, but after roughly a month of training you ought to be well able to attempt your first 1 rep max on the bench press.

3] After you're feeling you have finished step two, you will most likely want to focus upon large weights that lead you to reach failure somewhere between 1 and 10 reps the lower the better, but it's great to switch it up from time to time or your body will get used to you workouts causing a level in progress. Add weight to the bar when you can do more than ten reps, if your goal is a formidable one rep max.

4] REST! REST! REST! Never work out two days months. Working out isn't where you build strength and muscle, its when you're resting that your body gets the opportunity to recover and build new muscle. After a good work out the body needs at least 1 full day of rest to recover.

Nevertheless to speed up your results even further I recommend you take a full day without exercising at all, and work out a completely different muscle group the day after followed by another day of rest, and follow that pattern. This will release the maximum of the indispensable muscle building hormones.

4] Diet and nutrition are extremely important for your progress and development. Look at it this way : back in the 1800's it was considered super human to be able to bench press more than 2 hundred lbs. Well these day's getting to two hundred lbs wont get any major attention. The explanation is simple:getting ample amounts of the right nutrition, and a sizeable quantity of calories has been made easier and simpler over the years. So , what must you be eating?

You need a lot of protein to increase muscle, good sources include meat, eggs, nuts, beans, and if you cant afford all that, any protein powder will do. But ensure your getting plenty of carbohydrates and healthy omega three trans acids as well as your body can not add muscle without them. Here's a link to a list of foods you ought to be eating to help increase strength :

5] You have to stay inspired while your working out. It is that easy. If you do not push your body to finish failure, it won't need to increase muscle and strength. You have to trick your body into assuming you are going to die if you cannot lift more and more weight every time you workout.

Because of this it is vital that you have got a spotter. ( so you do not essentially die when you fail ). I suggest that you take a caffeine tablet before each work out. Caffeine releases adrenaline and dopamine in your body, and I can not even begin to explain all of the benefits this will have on your results. Eventually I will be able to post an article primarily about the results of caffeine. One thing more, listening to your favourite up beat music can turbo-charge your incentive substantially also.

6] Keep your body in a state of anabolism. What does anabolism mean? Its straightforward it means building new tissues in your body, and it is the complete opposite of catabolism. Its is impossible to add muscle unless you are in an anabolic state. Put simply the more anaboilc hormones you have coursing through your veins the quicker you may create muscle and strength.

So probably considering how to increase these hormones, and there are countless ways. The legal and natural methods that are the most useful are getting masses of rest and sleep, avoiding soy products, eating foods carb-heavy and fats, and I hope it does not come to this but the are thousands of additions out there which will raise your anabolic hormones, but to each their own.