Bench Routine

Microperiodization of Speed, Strength, and Muscle

The Ultimate Bench Workout

by Justin Negrete

We all know in order to get strong you need to lift heavy weights. This type of lower repetition, heavy weight sets can increase myofibrillated hypertrophy, which makes muscle more dense . We have also heard of a method popularized by powerlifters in which you lift lighter weights explosively. This type of training teaches the central nervous system to fire rapidly, which recruits more muscle fibers. There is also a place for higher repetition work as well, to facilitate blood flow, and increase time under tension which will induce sarcoplasmic hypertrophy…getting “swole”.
I think one can and should, stimulate ALL 3 in the same exact session. Where they are prioritized and periodized within the session itself to further maximize results and take advantage of a heightened central nervous system.

Speed Bench

Warm up to your current known 60% of 1RM

At that weight, perform

6-8 sets of 3 reps, taking as little as 30 seconds between each set

The first 3 sets use light bands, then medium, and progress to heavy.

Purpose: To warm up and prepare the central nervous system and muscles. Each set should be as fast as possible.

Maximal Effort Bench

Once you have done your Speed Bench:

Add 20-30lbs and perform a single rep

Over 4-5 total sets (of 1 rep) you should be reaching your current 1RM.

Depending on how you are feeling you can hit your 1RM or PR it.

Purpose: Now that your central nervous system is “keyed in”, its time to take advantage of that to maximize the recruitment of fast twitch fibers to lift heavier and heavier weights.

The Bench Finisher

Take 70% of what you ended up with as your top bench single

Perform 1 maximal rep set

Purpose: To exploit your “excited” nervous system and fast twitch muscles. At this point you are primed to fully recruit everything you got. Performing a max rep back off set will allow quicker and faster reps

Here’s an example

1) Speed Bench

45x2x5

95×5

135x2x3 w/light bands

135x2x3 w/medium bands

135x2x3 w/heavy bands

2) Max Effort

185×1

195×1

215×1

225×1 *If that felt good add another 10lbs

235×1

3) Finisher

Take 70% of 235lbs: 165lbs

165lbs x AMAP (as many reps as possible), using good form.

Dont be surprised when you crank out 15+ reps and they feel light and fast!
Ive used this method in the past to PR whatever aspect (1RM or Rep PR) I felt I needed for that particular time. This isn’t limited to just bench, I believe it can work with any multi-jointed, compound movement. Get creative with it and see for yourself!