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Bench, Squat, Recover – 26 Tips to Maximize Results

Increase Your Bench Press By 25 Pounds And Your Squat By 50 Pounds, In One Month!

The past 50 years or so of research has revealed some pretty cool data about training for strength and power. Literally hundreds of training studies have been completed, with a ton of interesting, relevant information. We went ahead and did the research, testing, and practice to find the best methods for training in the strength and power world. Even if you classify yourself as a “hardgainer” (like so many of us), you’re a beginner to the gym, or you’ve been weight training for quite some time, we’re absolutely certain we’ve got a few tricks we can share that will help you achieve unbelievable strength gains.

By following our 28-day plan, combined with using BIO-GRO™ Bio-Active Peptides before and after each workout, you can improve your bench press by 25 or more pounds and your squat by 50 pounds. The trick: you follow this training program, rigorously for the entire number of workouts prescribed. The upside: you gain more new strength than you ever imagined along with harder, denser muscle. The downside: well, we don’t see any.

One final word before you embark on your iron-crushing journey: Suck it up, get down to business in the gym, and work your butt off for the best results. (But you already knew that, right?)


The Secrets to Successful Bench Pressing

There is nothing like a strong chest! Attack the bench with a can-do attitude and it’s sure to pay dividends. Sure, it’s a difficult exercise, but you’re powered by iSatori—and nowhere do we say “for the weak and delicate.”

When you are bench pressing, each rep should focus on driving your body away from the bar, keeping a smooth, even press. Whether the exercise uses a barbell or dumbbells or a flat or inclined bench, keep your shoulders tight, legs firm, and body rigid. Have your rep target in check, tell yourself you need to perform two more reps than required, rehearse the steps in your mind, and go to work. Don’t doubt yourself or your strength. You can power through your reps. Be sure to lift with a spotter or in a safety rack. Whether or not you force out a few helper reps, you still want to push yourself past your normal comfort zone.


10 Tips for Correct Bench Pressing—The Surefire Way to Improve Your Chest Strength (Injury free)

1. Stay on the Bench. Despite popular gym belief, this is not a hamstring exercise! Keep your head and buttocks in contact with the bench throughout the exercise.

2. Bar Path. Push in a straight line. Popular theory shows to send the bar in an arced movement. Physics says force is greater in a straight line. This will ensure a smooth, more defined force output. The next few points show you how to achieve this.

3. Mechanical Advantage. Improve force output and overall muscle activation by keeping your elbows at 90 degrees and 90 degrees. That is, 90-degree arm to side of body (armpit) and 90-degree elbow when bar is at chest.

4. Lock Your Wrists. The bar line of force will transcend directly down your forearm. If your wrists are back, the bar’s line of force is parallel to the muscle force line, creating shear forces that reduce overall pushing strength.

5. Use a “Thumb-Lock Grip.” In addition to creating a better force line, as you struggle under the weight, often your wrists will extend (roll forward) making the bar teeter on the edge of disaster. Trust me, the bar falling on chest—very bad!

6. Vary Your Grip. Evidence does support varying grips for increasing and decreasing emphasis on different body parts, but overall you will develop more muscle size and strength.

7. Touch Your Chest. DON’T BOUNCE THE WEIGHT. Besides the fact that you reduce muscle involvement, the chance of injury increases significantly. Give a slight pause at the bottom.

8. Use Your Legs. Elite bench pressers rely heavily on their legs. It is a good idea to have a nice, stable environment, so press them into the floor. Have your feet beside the bench, not on or in front of it.

9. Progress Properly. Use small increments in weight. Don’t go too heavy, too fast.

10. Avoid Support. Don’t use belts, wraps, and other tools to help you lift. Focus on increasing your strength without help, and you will develop a much stronger base.


The Secrets to Successful Squatting

1. Without a doubt, squats are the most demanding, yet rewarding, of all weight-training exercises. As well, the squat exercise (specifically, the barbell squat) is the single most effective lift for improving literally all aspects of your physique, not just your quads, because it involves so many additional muscles to perform.

2. When you’re squatting, the feeling of nausea and lightheadedness are a part of lifting big and heavy. When you basically load your system with weight, scrunch it up tight, and then try to spring it apart, all while holding some serious weight on your back.

3. Don’t be afraid to stop during a set for a moment to reset your body and take a deep breath before beginning the next rep. Control the speed of your descent. The number one reason for rep failure (or worse, injury) is being out of position for the drive up. Thrust your hips inward at the bottom of your rep and imagine the power needed to launch a rocket while you power your way up. Keep in mind that a tight core (midsection, from the abdominals to the lower erectors in your back) is a must, and the same position you use in the squat should be used for all of your lower body exercises.


10 Tips for Correct Squats—The Surefire Way to Improve Your Leg Strength (Injury free)

1. Body Alignment.Keep your chest out, head up, and upper torso erect. This helps keep the body in line.

2. Proper Mechanics. Start the descent by thrusting your buttocks backwards. Do not begin by bending at the knee. Begin the ascent by driving the hips back in and up.

3. Control Movement. Descend slowly, pause at the bottom, and then ascend rapidly. Using momentum will take emphasis away from the quads and glutes and could increase your potential for injury.

4. Bar Placement. Place the bar across your traps rather than up on your neck. This takes pressure off the cervical spine and keeps the body properly aligned.

5. Bar Path (Trajectory). The bar should travel in a vertical line. Excessive movement forward, backward, or side to side will cause shear forces, placing greater stress on your knees and lower back.

6. Depth. It is not as important as quality (however it is very important). If you do the movement properly, depth will come with time.

7. Heel Support. Do not put blocks under your heels. If you feel you need to, it is due to poor calf (Achilles tendon) flexibility. Work on improving flexibility by stretching regularly instead.

8. Vary Stance. Changing foot position will help activate all the musculature in the glutes and legs, increasing overall strength over time.

9. Breath Holding. While no doubt, holding your breath stabilizes your core and increases your strength output, blood pressure increases proportionately and lightheadedness ensues. Proper breathing is encouraged.

10. Using a Belt. Don’t use a belt unless you are lifting very heavy. Train your body to control the load and reap additional benefits of increased core strength.


Preparation and Recovery – Know the Facts

Both the bench and squat routines can tax your muscles, nervous system and immune system beyond normal. To maximize this program, you need to not only be prepping for your workout to maximize your efforts, but recovering as fast as possible so your body can overcompensate accordingly. Here is a list of actions you can take to maximize every last rep:

1. Increase your protein. Take your protein up to 1.5g per pound of bodyweight, and be consistent with it. Your body will increase its demand on protein to compensate for the increase in muscle damage. Try adding 2 servings of 100% BIO-ACTIVE WHEY post workout within 45 minutes of finishing your training.

2. Insure a consistent amount of BIO-GRO each day. If you are less than 200 pounds, you can get away with 4 servings per day. Over 200 pounds? Take six servings per day for clinical effect. BIO-GRO has been studied in multiple human clinical trials, one of which measured mass gains. The average mass gain of the BIO-GRO group was 6.3 pounds in just 8 weeks.

3. Be fully prepared BEFORE your walk into the gym. Having a proper meal with slow releasing carbohydrates will ensure adequate glycogen levels for these large muscle groups. Maximize you focus, energy strength, pump and recovery with PRE-GRO™ PRE-GRO MAX also provides and extra boost of BIO-GRO in every scoop to help maximize recovery.


28-Day Bench and Squat Training Program: