You dedicate several hours to the gym, carefully monitor what you eat and spend hard-earned money on supplements. Most of us don’t do this for the stage. We do this for ourselves!
You may not classify yourself as a bodybuilder, you simply enjoy bodybuilding - The art of aesthetics. However, there’s nothing like hitting a new PR and benching a weight you’ve never completed prior. Some of us would do this every workout if we could, but constantly testing your 1 rep max won’t add size or strength.
Training your 1 rep max can be advantageous for strength and hypertrophy. However, training for both disciplines will involve some changes to your routine. Today we will discuss how to test your 1 rep max in a safe and effective manner while still building upon a hypertrophy based workout.
Chest Day | Maxin’ Out Bench
- 30 minutes prior to training: 1-2 scoops of Jack3d Pineapple mixed with 1 scoop of Fruit Punch Modern BCAA+™
- Intra-Workout: 2 scoops of Fruit Punch Modern BCAA+™ mixed with 20oz of water
Forget traditional stretching. Static work will be counterproductive at this stage. Instead, start with a general 5 minute warm up followed by some exercise specific mobility work - http://usplabsdirect.com/us/blog/modernmobility-bench-press.html
Dumbbell Fly Use a light weight for controlled reps with a 1-second stretch at the bottom of the movement.
Bench Press Start with a light weight approximately 30-45% of your 1RM. You may have to guess here, but it’s a weight that could easily be bench 25+ times if needed. Bench for 8 reps as fast as possible. Rest for 90 seconds and move on to your second set. Your next two sets will be 5 reps and 3 reps respectively. Use a weight that you can move in less than 10 seconds for completed reps. Rest 90 seconds between these. Your next 4 sets will be singles. Your first should be a weight that you can move 10 times, press as quick as possible. Rest 3-5 minutes. Your next single should be a weight you can press 6 times. Rest 3-5 minutes. Your 3rd single is a weight you could press 4 times. Rest 5 minutes. Your last set is your true max. To find this divide what you can press 10 times by .75. This will give you an approximate 1RM. Use a spotter here.
Dips Keep constant tension on your chest by not locking your elbows out at the top. If your dip bars angle out, use the narrower grip as the wider puts the shoulder in increased external rotation.
Low to High Cable Fly This is an excellent movement to help fill in your upper chest. The function of the upper chest is flexion and horizontal adduction. Raising your arms and bringing your hands together is the perfect example of the role of the clavicular head of the pec.
Push Ups If you can’t get 25 go to your knees to complete set.
Dumbbell Pull Over A classic mass-building movement from a near-forgotten era. John Davies founder of Renegade training instructs: Grab the dumbbell, creating a ‘v shape’ of your interlocking hands and grasping the inside of the weight. Position yourself such that your shoulders are on top of a very secure bench. The best approach, particularly when making use of a heavier load is to have your training partner hand you the weight with your arms outstretched over your eyes. With feet firmly planted, inhale deeply as you lower the dumbbell with a slight bend to your arms as if ‘expanding’ the rib cage. Maintain constant tension with slow eccentric and a full range of motion.
General Warmup/Mobility Work
Dumbbell Fly 2x12
Bench Press 1x8 1x5 1x3 4x1
A1) Low to High Cable Flies 2x15 A2) Push Ups 2xfailure
Dumbbell Pull Over 3x12
- Pre-workout: 1-2 scoops of Jack3d Pineapple mixed with 1 scoop Fruit Punch Modern BCAA+™
- Intra-workout: 2 scoops of Fruit Punch ModernBCAA+ mixed with 20oz of water.
- Post-workout: 1-2 scoops of Vanilla Ice Cream ModernPROTEIN
If you’re looking to increase your 1 rep max try this routine once a week for 4 weeks. Keep us updated with any new personal records! #BeUltimate
Prepared by Nik Ohanian
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