indehoy. Bench. July 15th , 2018.
Blast Your Bench program promises to add 50 lbs to your bench. And to make it even more amazing claim, you should be able to do so in just 3 short weeks. Sounds too good to be true, doesnt it?
This may be perceived as the silliest step in getting a bigger bench, but it may actually be the most overlooked. Chalk is generally seen as an aid in only pulling movements, but its beneficial effects can be seen in pushing movements as well. Chalk at its core does one thing, it allows for a more firm and secure grip of a bar. When you bench heavy you want every muscle working together to get that bar off of your chest. Your forearms included. Chalking up your hands and the bar will allow you to have a more secure and firm grip, when you squeeze your heart out it will now go the extra mile. Try it, chalk helps, it really does.
Search for Rippetoes guide to rep ranges and strength, it is an extremely helpful graphic for our argument here. The largest effect on both strength and power occurs at lower rep ranges, below 8, generally somewhere between 3 and 6. What does this mean? No more drop sets, no more burn out sets until infinity, more powerlifting style training.
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