The best way to get stronger is to train with weights. However, there are some other ways to increase strength besides weight training. One of them is dieting and losing fat. Another one is increasing your aerobic fitness level through exercise such as running or swimming. There are many things which will help you improve your bench press, but it’s not all about just lifting heavy weights every day!
It’s time to take advantage of the fact that you have access to a wide range of foods. You don’t need to go out and buy expensive protein powders, bars, shakes, or supplements when you can make them yourself at home! Here are some simple steps that will help you become the bro with the biggest bench:
1) Eat More Fruits & Vegetables – Eating fruits and vegetables daily will give your body nutrients needed for strong muscles.
These nutrients include vitamins, minerals, fiber, potassium and phytonutrients (like antioxidants).
2) Drink Water – Drinking water regularly helps you lose excess fluids and maintain healthy hydration levels.
3) Get Enough Sleep – Getting enough sleep is very important because it allows your brain to function properly so that you can perform better in the gym.
If you don’t get enough sleep, then your performance may suffer.
4) Eat Healthy Protein – Eating lean meats such as fish, chicken, turkey and lean red meats like beef will provide your body with the protein it needs to build muscle.
Don’t eat too much meat or else you’ll end up getting fat.
5) Eat Fiber – Adding fiber to your diet will help fill you up and keep you full for longer periods of time.
Plus, it is very good for your digestive health. Eat oatmeal, fruits, and vegetables to get more fiber in your diet.
6) Eat Complex Carbs – Eating complex carbs like brown rice, oatmeal, barley, quinoa, and whole wheat bread will provide your body with energy to lift weights and perform well in the gym.
Don’t eat too much or you’ll end up getting fat.
As always, check with your doctor before starting any new diet or exercise program.
Good luck and I hope you’ll gain strength and get bigger bench!
These tips should help you increase your bench press. In order to increase your bench press, you need to eat a lot. You need to eat a good breakfast, lunch, and dinner.
Most important, you should eat a big snack about 2 or 3 hours before you go to the gym. The snack should have carbohydrates and protein. This is because carbohydrates are easier to digest than protein, so you will have plenty of energy when you are lifting. Foods like Gatorade, fruit, and some sports drinks work well, but if you want something more solid, a powerbar works very well.
Once you get to the gym, you need to do a certain amount of warm up sets. The general rule of thumb is 1 warm up set for every working set that you will do. So, if you are planning on doing 5 working sets, then you need to do 6 warm up sets.
After you finish your last working set, then you need to do at least 2 more sets of that exercise. Basically, you need to do enough sets that will get your muscles warmed up.
Once you are done with your warm up sets, it is time to pick up the weight that you will actually be using. You should only increase the weight every other week at most. If you increase the weight too frequently, then your muscles will not have had enough time to strengthen and you can get hurt.
Now, you are ready to do your working sets. The best way to approach this is to do 1 set that is about half of your max, 1 set that is close to your max, and then 1 set that is maximim. So, if your max is 200, then you would do a set of about 100 pounds, then a set of 130, and then a set of 200.
You need to approach each set this way for the routine to be effective. If you want, you can do more than 3 sets, but no more than 3 is recommended.
Lastly, you need to rest and stretch. After you are done with a set, it is important to rest and let your muscles get prepared for the next set. If you fail to rest, then you can get hurt or at least fail to get stronger.
Also, after each working set you need to stretch the muscle that you were working on. By stretching, you prevent injury and enable your muscles to get stronger. Stretching is vital in this routine because the more you strengthen your muscles, the more they will lengthen. So, by not stretching you are decreasing muscular endurance and getting yourself hurt in the future.
With these tips in mind, you should be able to increase your bench press significantly. Once you do increase it, come back and post about it on the Gainz Board! Other people on the board will be able to give you advice about how to continue your routine, and gain even more strength and mass.
Sources & references used in this article:
Differential somatic cell count—A novel method for routine mastitis screening in the frame of Dairy Herd Improvement testing programs by M Damm, C Holm, M Blaabjerg, MN Bro… – Journal of dairy science, 2017 – Elsevier
Official records by G Assembly – A/C, 1948 – wesleyan.org
Tracking visitors in public parks–experiences with GPS in Denmark by H Harder, P Bro, N Tradisauskas… – … in Urbanism Series, 2008 – journals.open.tudelft.nl