Kevin Salas.com

This blog is about dating tips though, self-improvement is vital. It’s ideal to want to grow all the time to be attractive to women.

So lifting some weights can’t hurt. Unless you get real sore. Make sure to stretch and have some protein. If you don’t stretch you can injure yourself. So, stretch before and after your work-outs to get rid of injury and soreness.

With this you will add 20 more pounds onto the maximum amount of weight you bench-press every 4 weeks. A bit deceptive considering the title though I’m only going to tell you what works. You will bench 225 if you’re maximum bench-press is now 205. By maximum bench I mean how much you can lift up just once. Just one time. All the way down and up without any help from a spotter.

What you can do is this. If every 4 weeks you could add 20 pounds to your maximum and if you’re now benching 135 pounds, in 4 months you will bench 195-225 pounds.

135 is one of those big 45 pound weights on each side of the bench press. 225 is 2 big 45 weights on each side of the bench press and it feels totally badass to lift that much. Plus you will have a bigger chest, bigger triceps and push people around if you were so inclined to do. Even better you can actually bench-press your girlfriend. Which is cool.

Tips from experience.

I have been lifting weights since I was 13 years old. I played football in high school and I probably lifted more weights than I spend time on the field. I haven’t lifted weights in 3 years, though my body hasn’t seem to have gotten out of shape all that bad. So, since I’m back in the gym, though I’d share with you a quick way to get big a lot quicker than without a plan.

So this is your regiment. Just benching. The other auxiliary lifts can just be a regular 3 sets of 10 repetitions. Meaning that you will lift the weight 10 times in 3 different instances. Take breaks between sets. It really doesn’t matter how long you wait. Since lifting weights isn’t an aerobic exercise. You can take your time, since lifting weights actually burns fat and build muscles for at least 2 days after you’re done. So, essentially you need recovery time. You will notice that when you get stronger, recovery time get shorter. I typically do one set to one song which is about 2 minutes, then when the song is done I start again.

Typically I don’t work out for more than an hour. Especially if you’re just starting you want motivation to go back and you don’t want to burn yourself out. Also, it’s said that after an hour of working out you actually begin to lose muscle. So it’s best to get some rest and save aerobic exercises like running for another day.

Let’s get to it.

This is a 4 week process. By the start of your second cycle through the 4 week process you will have at the least added an extra 10 pounds to your maximum bench press. An important tip to remember. If you aren’t struggle on your last rep than you are not doing it right. You want to be struggling really hard to get your last rep up. Then you should still try and do it anyways. That’s the rep that gets you stronger.

Week 1 – 3 x 3

3 sets of 3. You will start off by doing 3 sets of 3 repetitions. That means since it’s a lot less reps than you will be doing normally, you can put on a bit more weight. This is testing to see how much weight you can put on by doing as little reps as possible. Though, trust me you will be sore, since it will be a lot of weight. Now, let’s say you can normally bench 135 10 times in a row. So, then for 3 x 3 you want to add a bit more weight. I suggest trying to add 15-20 pounds to what you normally lift 10 times. So that will be benching 155 pounds. That’s a 45 plate on each side plus 10 pound weights on each side. Do that for 3 sets of three.

Week 2 – 5 x 5

5 sets of 5. This is my opinion the hardest week. Because it’s a whole lot sets and a steady amount of reps. Of course you are going to want to use less weight. I would suggest going back to your standard of 135 pounds. It’s important to actually write all this down, so by the end of the process you can see how in the second cycle you have added weight. After the second cycle you will see a huge difference in your body. Though, for now I highly suggest you put it down on paper.

Week 3 – 10, 8, 6

This week you will do 3 sets of bench. This first set is for 10 reps, the second set is of 8 and the last set is of 6. That means you would start off with 135 pounds for the next set and add at least 5 pounds for the second 2 sets. Notice how this is all getting you closer to overall benching more weight. Notice how through your second cycle you will add more weight to each of these sets.

Week 4 – 5, 4, 3, 2, 1

This is it, your maximum week. This is the week when you see how much you can really lift. What is your true maximum? Start off with decent amount of weight for the first set of 5. Then add on more weight until you get to your last set and rep. Typically when first starting keep them same weight for 3, 2 and 1. If you can bench 135 10 times you should try to slap on 185 pounds and see if you could get it up at least once without help. 185 pounds is a 45 plate on each side plus a 25 plate on each side.

Now, that you have figured out your maximum bench, you will start all over next week. Lifting 3 x 3. Then by the time you get to the fourth week your maximum will have increased. It’s actually quite amazing. So start this week off with at least 185 for your 3 x 3. Take off some weight if you can’t get the weight up. It’s more important to finish all your sets and reps rather than quitting because you put on to much. Hope this helps and have a badass summer, thanks to me.

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