Fol­low our ex­pert three-step guide to add se­ri­ous mus­cle size to your chest – and trans­form how you look with your shirt off

Men's Fitness - - Trainer | Bench Press Masterclass -

1 START STRONG by es­tab­lish­ing your one-rep max (1RM)

Why Your 1RM is the max­i­mum weight you can suc­cess­fully bench press for one rep. It’s as­so­ci­ated with strength train­ing, but you need to know yours to start build­ing mus­cle. How Af­ter a good warm-up do three reps of about 50% of what you think your max­i­mum lift is. Add 10-20kg to the bar and re­peat un­til you get to about 85% of your max­i­mum. Then add 5kg at a time and do one rep un­til you fail.

2 GET THE GAINS by lift­ing 70% of your 1RM

Why Your last suc­cess­ful lift is your 1RM and once you know this num­ber, you can work out what weight you need to be lift­ing in your work­outs to max­imise growth. How Re­search shows the best way to stim­u­late mus­cle mass growth is to lift between 70-80% of your 1RM for sets of around eight to 12 reps. Start at 70% and grad­u­ally in­crease the weight as your sets be­come eas­ier over time.

3 SHAKE IT UP by in­creas­ing your train­ing vol­ume

What Vol­ume is the amount of work you make your mus­cles do. One of the best ways to shock your chest into growth is to ramp up vol­ume by do­ing more sets and reps. How When you fol­low a high-vol­ume ap­proach of more sets and reps, like the ten sets of ten reps in Charles Poliquin’s GVT pro­to­col, you need to re­duce the weight to about 60% of your 1RM. Keep form strict and watch your chest grow!

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