The Next Level of Bench Pressing
by Ryan Kennelly
Are you ready to take your bench press to the next level? Great, now that I have your attention let's begin!
As a 3 time Gold medalist, and returning Arnold Classic Champion, I have decided to release some of my most sacred secrets of the bench press in this article. Let's start by analyzing the 5 factors of success:
1. Training
2. Supplementation & Diet
3. Sleep
4. Team work
5. Discipline
Once you have all these factors in line, you’re then ready to begin.
1. TRAINING is the single most important factor to begin with simply because you have to have a plan. Without a plan there is no attack; with no attack there is no victory. A routine is the simplest form to begin with and, in my past articles and beyond, I believe you can find just about any particular type of bench press routine that suites your needs.
Preferably you will use a 10-12 week peaking program -- that way you’ll avoid serious CNS depression that can occur with overtraining. Remember that it's very important not to train over 90% of your one rep max for more than 2 weeks.
2. SUPPLEMENTATION and DIET play very important roles in recovery and strength gains during a heavy training cycle also. I highly recommend a multi-vitamin, whey protein, and a Sleep/GH releaser (like ISS Am/Pm formula) for added recovery. Keep in mind that I believe it's very important to consume a certain percentage of fats, carbs, and protein every few hours throughout the day, depending on your overall goals you desire for your physique of course. A power lifting diet would include high carbs, high fats, and high protein, whereas a bodybuilding diet would be more inclined on lower fats, carbs, etc.
3. I can't say enough about RECOVERY, and the only time your body can recover is during sleep -- preferably REM sleep. Not everyone can get the 8 hours of recommended sleep that is required by the human body depending on the person's lifestyle, family, job, etc. But simple naps throughout the day are also a great option -- not only for added recovery but also natural GH release. There are two products I highly recommend for sleep and CNS recovery: Zmass PM and ISS Am/Pm formula are the best products I have ever taken. If you don’t sleep, you will not recover; and if you don’t recover, you’ll never make gains, you’ll actually regress from overtraining and it can happen very quickly if not diagnosed.
4. TEAM WORK: Let's not forget how important our training partners are also. I would not be where I'm at today if it were not for my serious training partners. We cannot do this by ourselves -- team work is very important for success. The comradery that we share is what produces excellence! You have to align yourself with others that share the same goal as you do, not fly-by-nighters that are here one day and gone the next. They may or may not be at your strength level but they are all serious and show up to give it their all when it comes time to train. Whether you show up and lift 135 or 1035, if you give 110% in the gym day in and day out, and on the platform, you’re a champion in my book.
5. Last but not least, DISCIPLINE. You must give 110% into each of these five factors to be the best you can be. No pain, no gain! I'm going to be a tad blunt here, but you have to live the message, and put the sins of modern day life aside. That includes drugs, alcohol, partying, etc. You’re either all in or all out in my book. To me, this is not a job or a hobby, but rather a lifestyle -- I live it everyday plain and simple. It’s this very discipline that will lead you to the top of the mountain also. It has taken me 12 years to get where I'm at today and I do this because I love it... period!
In conclusion, whether you're training for a huge powerlifting meet, benchpress contest, bodybuilding show, or ultimate fighting event, you know how important your training, supplementation, sleeping, and pure old fashion discipline are for success.
You have to be all in and give 110% in everything you do to achieve these goals. That includes taking it a step further than your mind and body would like too sometimes..