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 | |  | | E-book Category: Health, Sports
E-book Title: Critical Bench
Author: Mike Westerdal
Book Description: How to train smart so that you avoid over training. Your muscles need time to rest and recover. They grow between workouts not during workouts. Over training is the #1 mistake made by lifters of all levels and we'll make sure it doesn't happen to you.
Why stretching and warming up is so important if you want to bench big weight. Lifting heavy weights can take its toll on the body, but with our warm-up routine you'll keep your rotator cuffs healthy and avoid the aches & pains that many suffer from.
The secret to training for strength is low reps. That's right 5's, 4's, and even singles. In my experience muscle is directly related to strength gains. As you get stronger your muscle will get bigger.
How to mix things up and add variation to your training. When you do the same workout over and over your body gets used to it and stops responding. Your program adds variables to keep your body guessing.
Why you shouldn't pre-exhaust your muscles when trying to increase your bench press. Pre-exhausting your muscles can be a great training method but it's not applicable when you are trying to up your max. For example, you cannot train triceps before chest. If you do, your bench will go nowhere fast since the bench involves the use of the tri's. If they're already tired how are they going to help you bench press?
How successful clients get in the right mindset for a big day at the gym. The bench press is a very mental lift. Why is that you can bench 300 but not 315? Does it have to do with the three plates on each side of the bar? Or maybe you can do 295 but not 300, because 300 sounds heavier. We'll teach you how to be mentally tough and how you can visualize your success with an Iron Mind.
Why technique is so important. I'm confident if you adjust your form, whether it be your grip, the angle of your press, or the placement of your elbows you'll see a significant difference without changing anything else.
Exactly how long you should be resting between sets when you are training for power and strength.
Why you can't believe supplement ads. Did you know that almost every major bodybuilding magazine is owned by a supplement manufacturer? This makes it almost impossible to find reliable information about what really works and what gives you the most bang for your buck. Supplements are good for two things, insurance and covenience. If you don't get enough food they act as insurance, and if you live a hectic lifestyle they can be convenient. Supplements aren't necessary to succeed on this program, but if you want some cutting edge suggestions we have proven recommendations for you based on real life experience as well as scientific research.
Why your lifestyle habits will affect your training. We're not going to put you on a strict diet, but if you think poor nutrition, partying, and sleep deprivation won't affect your performance in the gym your greatly mistaken.
Why it's so critical to have an exact goal and to track your progress.
How a lifting buddy can assist you perform classic training methods like forced reps, Ѕ reps, negatives, & speed work.
Learn how to use proper "assistance exercises" to propel your bench press strength through the roof.
Why spending more than an hour in the gym per day is counter-productive.
And much, much more!
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