For that past few months I’ve been pumping out more reps and doing more overall volume in my workouts. I felt like my joints needed a break from going heavy. And being over 40 years old, the rules can shift a little in regards to heavy lifting.
However, it dawned on me that my physique has been missing that dense-muscular look. And that look only comes from one thing. Training heavy.
Yesterday was chest day, so I decided to go heavy on bench press. And man, let me tell you – it felt great!
Heavy Bench Press and Natural Strength
I’ll admit that I’ve never been super strong. I simply don’t have the genetics for it. I know some guys (and girls) that have that farm-boy strength. They can take weeks off from lifting weights, go in the gym and still bench press over 400 lbs. I have a cousin that’s like that. Me? If I take any amount of time off, my strength immediately drops.
If you’re like me, then you really have to train heavy on a regular basis if you want to get stronger. Bench press has always been a challenging lift for me. But I’ve found a few methods that work well for gaining strength. I’ll cover the method I used for yesterday’s chest workout.
Heavy Bench Press: 5-3-1-1
The term heavy is relative. What’s heavy for me may not be heavy for you, or vice versa. Either way, I worked my way up to a pretty solid weight for my last set: 365 lbs.
I used a strength building method known as 5-3-1-1. These are the number of reps you perform for each set. I did a couple of warm-up sets prior to my working sets.
Here’s a breakdown of my sets and numbers (working sets only):
- 275 lbs x 5 reps
- 315 lbs x 3 reps
- 335 lbs x 1 reps
- 365 lbs x 1 rep
I’m not big on sharing numbers and by no means am I boasting here. This is just an example for you to see. I actually benched 405 for 1 rep about a year ago. I’m hoping to get back there soon.
Heavy Bench & Powerbuilding Workout
I also want to share the rest of my workout. I’m not a powerlifter nor do I intend to be. I’m more about enhancing my physique. However, I don’t want to be ripped and skinny. I want to have the strength to back up the look!
As I stated earlier, lifting heavy gives you that dense muscular look. And that’s what many of us are after. But you also have to integrate a bodybuilding style of training in your workouts. So I’m starting out heavy and doing the exercises that follow in the 8-12 rep range. This gives you the ‘best of both worlds’ (that’s a cool Van Halen song off the 5150 album for you rockers! And if that’s your thing, check out my Heavy Metal Workout album!).
Powerbuilding Chest Workout – 8/24/2016:
- Bench press
- 4 x 5, 3, 1, 1
- Incline Bench Press
- 4 x 10
- Decline Bench Press
- 4 x 10-12
- Pec Dec Flyes
- 3 x 12 (drop set on final set)
Benefits of Heavy Bench Pressing
Lastly I’d like to cover some of the benefits of heavy bench pressing. The obviously result is you’re going to get stronger. Moving up in weight requires your body to get used to lifting heavy. It kinda snowballs. If you’re just starting out, you’ll see your strength increase quite rapidly. Once you’re a seasoned weight lifter it slows down a bit, but you can still gain in smaller increments.
Another benefit of lifting heavy is muscular development. Your muscles are going to have that full look and you’ll be big from all angles. Doing heavy lifts on bench press, squats and deadlifts will make you a monster!
Lifting heavy also increases testosterone. In fact, this is the most natural way to boost your test levels. I also recommend taking some sort of testosterone boosting supplement like TestoFuel. The ingredients in TestoFuel also have many health benefits along with boosting test and helping you get stronger.
I’ve found that it’s best for me to combine heavy lifting with the bodybyuding style training. This is perfect for enhancing both strength and your physique.
Go heavy in the beginning followed by more reps. Eat enough quality foods for fuel and recovery. And pick up a natural test booster.
Train with Passion,