 Название: Bench Press Specialization Program
Автор: Jeff Nippard
Издательство: Independently published
Год: 2019
Язык: английский
Формат: pdf
Размер: 10.1 MB
This is a marathon, not a sprint. Since this is more of a strength focused program than many of my other programs, it is much easier to track progress. At the end of the 8-week program, you will do a conservative RPE 9-9.5 1 rep max test on the bench press. If you’re stronger than you were at the beginning of the program, then you’ve made progress. When it comes to tracking progress visually, it can be more difficult and less objective. It can be a challenge to accurately determine if you are making visual progress day-to-day or even week-to-week. Taking physique progress photos every 4-6 weeks and comparing them side by side is a good way to detect visual differences that you simply wouldn’t notice in the mirror. But ultimately, because of the relationship between strength gain and muscle gain, the main metric I want you to use for tracking your progress is strength. If you’re getting stronger, you’re progressing. It is strongly recommended to log every workout either in writing (print the program out or use a separate notebook) or in an app, so you don’t have to rely on memory to keep track of personal strength records. Taking body measurements a few times a year can also be helpful (arms, thigh, waist, neck) but simply focusing on steady strength progression will be your best proxy for determining muscular progress.
Jeff is a professional drug-free bodybuilder and powerlifter. Through his informative and entertaining Youtube channel which has gathered a fan-base of over 800,000 subscribers, Jeff aims to share the knowledge he has gathered through university education and field experience with others who are passionate about the science behind building muscle, losing fat and getting healthier.
He earned the title of Mr. Junior Canada for natural bodybuilding in 2012 and as a powerlifter, Jeff held the Canadian national record for the bench press in 2014. As a powerlifter, Jeff has claimed a 502 lb squat, 336 lb bench press and a 518 lb deadlift with an all time best Wilks score of 446.
Table of contents :
ABOUT ME 4
KEY TERMS 6
F.A.Q 8
BENCH PRESS ANATOMY 13
BENCH PRESS TECHNIQUE 18
COMMON MISTAKES 25
WARM UP 31
PROGRAM 33
PROGRAM EXPLAINED 60
TRAINING VARIABLES 62
EXERCISE VIDEO LINKS 68
DISCLAIMER 77
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Bench Press Specialization Program 
