TRAINING ARTICLES

Big Bench

The BIG BENCH program will be divided into two training sessions per week with one session focused on lifting near-maximal weights and one focused on maximum acceleration of lighter weights. It is based on the Conjugate Periodization model of training, popularized by Westside Barbell in Columbus, Ohio.

On the Dynamic Effort training day, the lifter will perform a high number of sets of low repetitions, with the focus on maximal acceleration of the weight. Dynamic Effort work is based on three-week blocks, waving the weights used and number of sets/reps, before restarting the cycle. Every two to three blocks, the weight used may be increased by 5 to 10 pounds Bar speed, however, is the best indicator of whether the weight should increase. Despite the focus on speed, the bar must remain under control at all times. Accessory and rehabilitation work will be done after the main movement.

Seventy-two hours later, on the Max Effort training day, the lifter will choose from the list of Max Effort exercises provided and work up to a 1- to 3-rep max for the day. Alternating the Max Effort exercise every week allows the lifter to continually train above 90 percent of the 1RM without fear of overtraining. Training in this high intensity, low rep range is the key to maximal strength. Accessory lifts will be performed afterward to promote hypertrophy, ensure proper muscle balance, and strengthen weak muscles that may be hindering the lifter’s performance.

Anyone unfamiliar with powerlifting will notice there is little work done directly for the muscles of the chest. When bench-pressing for maximal strength, the pecs play a very small role in the execution of the lift. Powerlifting lore is filled with stories of lifters who saw their benches increase dramatically after severe pec tears or other similar injuries. The muscles that play the most importance in bench-pressing for maximal strength are the triceps, delts and lats (in a stabilizing role). Therefore, the primary focus must be on strengthening these muscles. Some additional pec-specific hypertrophy work has been added to this program to assist with strength in the bottom of the motion, and in understanding that many individuals using this program are also training for their physiques rather than pure performance.

Accessory lifts should be done heavy but shy of failure, with adequate recovery time between sets to perform maximally. Occasional training to failure on the accessory movements is acceptable. However, training to failure on a regular basis will have detrimental effects on one’s maximal strength. It’s important to continue training the lower body during the course of this program, even if it’s simply for maintenance during the cycle. Do not skip or slack off on the assistance work. Because fewer movements are performed than in a traditional bodybuilding split, each should be given the fullest of your efforts.

For your warm-up, spend a few minutes on the stationary bike to increase blood flow to the muscles and increase synovial fluid in the joints. Start your warm-ups light for the first movement of the day, slowly increasing the weight. For an average person, 3 to 5 warm-up sets should be done before beginning the work sets of a main movement, and 1 or 2 before the first work set of each compound accessory movement.

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Day 1

Dynamic Effort

  • Week 1: 10 × 3 @ 50% of 1RM Bench Press
  • Week 2: 10 × 3 @ 55% of 1RM Bench Press
  • Week 3: 8 × 3 @ 60% of 1RM Bench Press

Rest 60–90 seconds between sets

Supplemental Lift

Close-grip bench press| 5 sets | 8 Reps | 2–3 min. between sets

Accessory Lifts

  • Barbell rows | 5 sets | 6–10 reps
  • Side laterals | 3 sets | 10–12 reps
  • Plate raises | 3 sets | 10–12 reps
  • Triceps pressdowns | 5 sets | 10–12 reps
  • Biceps curls | 5 sets | 10–12 reps

Rehab/Prehab

Rotator cuff work (Internal/External Rotations, Y’s I’s & T’s, etc) | as needed

Day 2

Maximal Effort

Select a movement from the following list**

  • Flat bench press
  • Dead pause bench press
  • Incline bench press
  • Board press
  • Floor press

Perform sets of three, until you must drop down to singles. Continue on to a 1RM.

** Advanced lifters may use a larger variety of movements and/or accommodating resistance such as bands or chains.

Supplemental Lift

Dumbbell bench press | 3 sets | Max reps OR 5 sets | 12–15 reps 2–3 min. between sets

Accessory Lifts

  • Military press | 3 sets | 10–12 reps
  • Dumbbell rows | 5 sets | 6–10 reps
  • Rear delt flies | 3 sets | 12–15 reps
  • Dips | 50–100 total reps | As few sets as possible

Rehab/Prehab

Rotator cuff work (Internal/External Rotations, Y’s I’s & T’s, etc) | as needed

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