Bench Press Routine

November 21, 2024

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bench press program

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"Amazing, new weight lifting program reveals"

"How To Increase Your Bench Press By 50 Pounds in 10 Weeks!"

WARNING: Don't Even Think About Following Another Workout Until You've Read This!....An Open Letter To Every Weight Lifter That Thinks The Main Stream Magazines Are Full Of Unrealistic Garbage Routines!

Increase Your Benchpress From:

Mike Westerdal, BS, CPT
Clearwater, FL

Dear Friend,

If you're interested in taking your training to the next level, you want to build bigger muscles, and drastically increase your bench press, than this will be the most important letter you have ever read.

Here's why:

There's an amazing workout routine called "The Critical Bench Program - Increase Your Bench Press 50 Pounds in 10 Weeks." I have personally used this 110% guaranteed sure-fire system to build a 400 + bench press and it has helped over 5,000 others do the same.

This book is truly amazing. Here's a small sample of what it reveals:

How to train smart so that you avoid over training. Your muscles need time to rest and recover. They grow between workouts not during workouts. Over training is the #1 mistake made by lifters of all levels and we'll make sure it doesn't happen to you.
Why stretching and warming up is so important if you want to bench big weight. Lifting heavy weights can take its toll on the body, but with our warm-up routine you'll keep your rotator cuffs healthy and avoid the aches & pains that many suffer from.
The secret to training for strength is low reps. That's right 5's, 4's, and even singles. In my experience muscle is directly related to strength gains. As you get stronger your muscle will get bigger.
How to mix things up and add variation to your training. When you do the same workout over and over your body gets used to it and stops responding. Your program adds variables to keep your body guessing.
Why you shouldn't pre-exhaust your muscles when trying to increase your bench press. Pre-exhausting your muscles can be a great training method but it's not applicable when you are trying to up your max. For example, you cannot train triceps before chest. If you do, your bench will go nowhere fast since the bench involves the use of the tri's. If they're already tired how are they going to help you bench press?
How successful clients get in the right mindset for a big day at the gym. The bench press is a very mental lift. Why is that you can bench 300 but not 315? Does it have to do with the three plates on each side of the bar? Or maybe you can do 295 but not 300, because 300 sounds heavier. We'll teach you how to be mentally tough and how you can visualize your success with an Iron Mind.
Why technique is so important. I'm confident if you adjust your form, whether it be your grip, the angle of your press, or the placement of your elbows you'll see a significant difference without changing anything else.
Exactly how long you should be resting between sets when you are training for power and strength.
Why you can't believe supplement ads. Did you know that almost every major bodybuilding magazine is owned by a supplement manufacturer? This makes it almost impossible to find reliable information about what really works and what gives you the most bang for your buck. Supplements are good for two things, insurance and covenience. If you don't get enough food they act as insurance, and if you live a hectic lifestyle they can be convenient. Supplements aren't necessary to succeed on this program, but if you want some cutting edge suggestions we have proven recommendations for you based on real life experience as well as scientific research.
Why your lifestyle habits will affect your training. We're not going to put you on a strict diet, but if you think poor nutrition, partying, and sleep deprivation won't affect your performance in the gym your greatly mistaken.
Why it's so critical to have an exact goal and to track your progress.
How a lifting buddy can assist you perform classic training methods like forced reps, - reps, negatives, & speed work.
Learn how to use proper "assistance exercises" to propel your bench press strength through the roof.
Why spending more than an hour in the gym per day is counter-productive.
And much, much more!

Pretty amazing don't you agree? But don't take my word for it. Listen to the success stories of real people who have put the Critical Bench Program to the test with unbelievable results.

Hi Mike, "Being so tall and having such long arms the bench press has always been an exercise that has lagged behind in development for me. Football programs I had used in the past just weren't cutting it for me. I highly recommend the Critical Bench Program because I increased my max from 380 to 420 during the off season. It wasn't easy but nothing worth having ever is."

Steve Konopka, Las Vegas Gladiators

"I'm a drug free lifter that competes in the WABDL. The Critical Bench Program helped me smash some mental and physical barriers. 450 seemed like an impossible goal considering that is what I was pressing for negatives before starting the program. I'm very pleased with the results and highly reccommend this routine."

Sid Scardina, Greenwell Springs, LA

"I purchased the critical bench workout to get to a 500 max.I followed the program to the tee my bench went from 465 to 500 plus in the short time of 11 weeks. I continued on my muscle mass grew and the strength continued to go up I broke the Alabama state record with a 540 press at weight of 210 in the WABDL world championship held in Reno, NV 2002. The program has worked so well for me that I presently have a 580 lb at the same body weight with more lean mass.The work has allowed me to compete in bodybuilding and powerlifting.I would to send you some photos and info to join the 500 club ; 600 is my goal or 3 times my bodyweight and still compete in both sports."

Harry Woods, bigiron600@yahoo.com

"After doing a bodybuilding show I was ready to regain my size and strength. I also needed to increase my bench fast. The Critical Bench Program was the answer. I was really impressed with the program. It felt like I was getting stronger every week. And not just my bench but my whole body. This program is a must for anyone looking to put on size and strength. Thanks Critical Bench"

U.S. Marine, Randy Jackson

"I had been stuck at the 300# plateau for almost a year, and was skeptical at first. But with this program based on Progressive Overload Training, I was astounded by the gains in strength that I made in just 10 weeks. The training tips were invaluable!"

Dr. Brad Bartos, M.D. - San Diego, CA

These are just a few of the hundreds of testimonials we have on file. To read more visit:
http://www.criticalbench.com/benchpressgains.htm.

No Matter Who You Are, You Can Start Using This Powerful Customized Bench Press Program RIGHT NOW To Get Stronger Than You've Ever Been Before!

We don't discriminate. If you are a beginner most programs you do will increase your strength. Of course why not learn from somebody who knows what they are doing and get off to a great start. People have had success with this program regardless of their max. Whether you bench 100, 200, 300, or greater than 400 lbs you can benefit. Although many powerlifters have achieved a 500 lb bench press you won't be using any special powerlifting equipment such as bands and chains. As long as you have a gym membership or a bench set with dumbbells you have access to all the equipment required.

If you are an advanced lifter you're always looking for something new, and this change of pace might be just what you need. Besides no matter how long you've been training you have to continue to learn and keep an open mind. Whether you're a powerlifter, weekend warrior, football player, a beginner, or and advanced weight trainer you can have success adding fifty pounds to your max. It doesn't matter what your background is. Whether you're 15 or 75, play sports or don't play sports, male or female, compete or don't compete, it can work for you too because each program is customized based on your max.

The Bench Press Is King...But Don't Forget About The Rest Of Your Body

The Critical Bench Program is focused on increasing your bench press. This doesn't mean you'll neglect other parts of your body. You will lift each body part once per week and make gains on all your lifts spending an hour or less in the gym per day. I"m not going to insult your intelligence by saying this is going to be easy, because it is going to take hard work.

Those of you who think the Bench Press is simply for the ego....you're wrong. It's true people do put a huge emphasis on this exercise. However it's not so strange when you think about it. The bench press is a core fundamental exercise for developing upper body strength. You're not only working your pectorals (chest), you are also working your anterior deltoids (front shoulders), triceps brachii, and latissimus dorsi. If I could just pick just one exercise to train my upper body I would have to go with the bench. You just can't develop the same upper body mass with any other exercise.

Top 6 reasons to increase your bench press according to our recent survey.

To conquer a personal goal.
To add muscle mass and build a bigger upper body.
Enhance athletic performance in sports such as football.
For powerlifting events and training.
For self-confidence and bragging rights.
To measure your strength.

"Shortly after 9-11-01 I began to take a closer look at my life and how I was living it. I was a 2 pack/day smoker and a somewhat heavy drinker. I decided to get into better health. I had attempted to get into shape on many times before but I always set un realistic goals, became frustrated and quit. A few months ago I discovered Criticalbench.com and the rest is history. The program helped in many ways. It kept me focused, I set reasonable goals and the results were tangible. Thanks guys! I started the program benching 205 lbs, and I put 45 lbs on my max in 10 weeks. Thanks again."

Jason Neyhart, Duluth, GA

"I just started really lifting about a year ago, and I've been trying to get my bench up to a respectable weight. Well when I saw your program on-line, I knew that was exactly what I wanted to do. So, about 10 weeks ago I started your critical bench program at a measly 250 lb max. Making 300 has been my biggest goal since I started lifting, and I figured if this even had a chance of working I needed to try it. Following all of the details of the program was difficult because I go to the United States Coast Guard Academy, and the regimented life style that comes with going to a military academy doesn't allow for the sleep or nutrition. However, I did manage to not miss a lift over the ten weeks. Today I maxed out for week 11, and no shit, I put up 300lbs. My lifting partner Phil started with around a 200 max, and following the program as close as he could put up 260 today. I have to say that the program was successful and worth every dime."

Kirt Linegar
linegar@cadetmail.uscga.edu

"I am 21 years old, 5'11" and weigh 201 lbs. I have been weight training for around 15 months I have just completed the 10 week program you sold me. My 1RM 10 weeks ago, was 230 lbs. Today, 10 weeks later, I maxed out at 280 lbs - a 50 pound increase (Just like you said.) Thank you for you expertise and help in approaching my goal of 300 lbs. It's great to see that the program works for the relative newcomers as well as the more experienced lifters."

Andrew Rouse - Sydney, Austrailla

"I am 54 years old and was about 182 at the time of starting your program. I was in pretty good shape and have been working out for years. I am a certified personal trainer and an investor in Southlake Nautilus Systems a 3-store chain of health clubs here in Northwest Indiana.

The immediate results of your program have been incredible. Although I have watched my diet for years my body fat never seem to get below 15% no matter what I did. In order to be succesful I decided to get real serious with your program and to follow it verbatim. I put new rigor in eating enough protein and found I was hugely focused on your ideas. In a few short weeks I have lost 3% bodyfat while only losing 2-3 lbs. My strength in every bodypart has gone up tremendously and everyone at the club has been asking me what I have been doing so others have noticed as well. Sure feels good to have members of the opposite sex compliment an old man. This program has been perfect for me and proved that as I suspected my previous workout program of full-body 3 times a week was overtraining. End result, I am looking at a wastline that is only a inch away from college days and I feel terrific. I am entering my first competition (yes, I know it is mid-cycle in your program) this Saturday and looking forward to seeing what I can do. It is not about winning but having fun and proving the value of your training methods. I thank you for your program."

Steve Moskowitz, Merrillville Indiana

"Critical Bench Brothers,
I am 43 years old and I weigh 212. I entered my first powerlifting competition on 1/18/03 "Deal with the Steel" a Jamie Harris production. I successfully won the 220 lbs. Masters and Open class with a masters world record, 600 lbs bench press on my 2nd lift. Just missed a 625 on my 3rd lift. I am getting stronger and learning so much more about the bench. I will be at the Masters National Championships in Daytona come this May. I'm very new to the sport but I've always had a strong bench press. I've only used a single ply shirt at this point. (Imagine...) I'm excited and and thankful for some of the tips I've gotten from critical bench. This is an awesome web site and "yes you can teach an old dawg new tricks". My quest for 700 is in my grasp!!!" "

Mark Carter
MCarterrush@aol.com

These are just a few of the hundreds of testimonials we have on file. To read more visit:
http://www.criticalbench.com/testimonials.htm.

Why You Can't Afford To Pass This Up

be a bench press champion Every Critical Bench Program is different. It is based on your one rep max. You will be given the exact numbers you need to lift for every set of the bench press. For the rest of the exercises you will be given a rep range to reach. If you're not sure what your one rep max is, you can project it by visiting http://www.criticalbench.com/chart.htm.

Strictly following the regiment will ensure that you up your max fifty pounds. This program has you lifting five days a week, and only one of those is for chest. You're right it is asking a lot, but if you're a hard worker and have the desire to improve we can help you.

You'll never be left high and dry. If you have questions or need to discuss your training you can always e-mail us for support and we'd prefer you do. You'll be part of a community where you can discuss your training on the message board with others doing the program, as well as keep up to date with our eNewsletter. We're all here to walk you through it.

Why You Should Listen To Me

I could tell you I'm a certified personal trainer through the American Council on Exercise, that I have a B.S. degree, that I've played and coached football professionally, or that I've trained hundreds of lifters with success but that's not the main reason you should listen to me. The reason you should listen to me is because I Believe in You.

To spend an hour with a personal trainer at the gym could cost you up to $70 and he/she probably won't know much about benching. For a 1/2 of the price you get a customized expert workout program, and
e-mail support from a strength coach. Sounds like a no brainer to me.

Adding 50 LBS In 10 Weeks To Your Bench Press Is An Impossible Scam

First of all, the word impossible is not part of my vocabulary. And I certainly don't let somebody else tell me what I'm capable of. When you want to achieve a goal you should surround yourself with positive influences that support what you're trying to reach. If you listen to people that tell you that you can't do something you're only allowing them to drag you down. You should never let anyone set limits for you.

Second of all I know it's possible because I have personally done it. My training style had me at a plateau of 300 lbs for over a year. The first time I did the Critical Bench Program I soared to 365. I made more progress in 11 weeks than I had made in the entire previous year.

Obviously you can't do the program over and over without taking a break in between. Think of it like medicine, just because you take more doesn't make it work better. If you do the program for 52 weeks straight you aren't going to add 250 lbs to your bench. You need to lift light for a month or two between programs to keep your muscles from adapting. That's exactly what I did before starting the program for a second time. This time I added another 50 lbs to my max reaching 435.

Follow This Program At Our Risk....It Tells YOU How To Beat A Personal Best

Don't make increasing your bench press harder than it has to be. This program is a direct result of my own sweat, blood, and tears. That's why I'm so confident you'll be absolutely delighted when you finish. If you're not estatic about your decision I'll give you a full refund with no questions asked. Absolutely no hard feelings, it's a risk free opportunity for you.

Set Yourself Up To Succeed By Following These Steps...

The Critical Bench Program

The first thing you need to do is make sure you know your one rep max, since this program is customized. If you're not sure what your max is you can estimate using our chart.

The Critical Bench Program is an electonic eBook. You will be given access to download it as a pdf file. Pdf files are viewed with Adobe Reader which you can get for free on this page if you don't already have it.
http://www.adobe.com/products/acrobat/readstep2.html. A hard copy will not be mailed, this is an electronic product.

Now you're ready to place your order over our Secure Server with your credit card. After you check out you'll be taken to a thank you page where you'll let me know your one rep max. I will than e-mail you back with a link to download your program, or I can send the file as an attachment if you prefer. That's all, it's pretty simple and believe it or not this program is a complete steal, priced at only $37.

Sincerely,

Mike Westerdal, BS, CPT
mwesterdal@criticalbench.com

P.S. If you order today you will receive $320 in FREE BONUSES!!.

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"Ken Lain's Record Breaking Crusade in the Bench Press"
Add 25 pounds or more to Your Bench Press GUARANTEED with Ken's revolutionary
10 Week Matrix Bench Press Program. That's right! In less than 65 days you will be bench pressing 25 or more than what you are currently capable of. That is if you follow the advice of Ken Lain, one of the premier bench pressers in the world and a member of the exclusive "700 Club" in that lift. Ken was the first man to set all time world record (bench press) lifts in the three heaviest weight classes: 242-pounds, 275-pounds and super heavyweight. After checking out you I will give you access to dowload the BONUS.

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This eReport is a free issue of Doberman Dan's Hardcore Training Journal. A fantastic hard hitting paid publication! Probably the best issue I've read, and it's your free. Excellent tips on getting and staying lean. Doberman Dan is a brutally honest bodybuilder and writer, so you can trust this is a great addition to anybody's library.

BONUS #4: TrulyHuge TNT -Tips n Tricks for Strength Training

Bench press tips n tricks This is an incredible ebook. It contains a custom made workout routine from Mike Mentzer as well as some unpublished secrets from his "Heavy Duty" training philosophy. In addition this ebook also contains three other weight lifting routines including, Maximum Muscle Volumizer Course, and an Advanced Hardgainer Muscle Course. Do you travel a lot? If so you'll really enjoy the "The Muscle Without Weights Program", which is perfect for the busy lifestyle. After you finish the Critical Bench Program there are plenty of plateau breaking workouts to keep you busy for months!!

BONUS #5: 50 Frequently Asked Bodybuilding Questions

Robert DiMaggio of IronMagazine.com answers all your training questions. Have you ever wondered why bodybuilders often look pregnant? Have you ever wondered if genetics can be a limiting factor in some areas? What about the side effects of certain supplements and steroids? Robert even explains why people use insulin. He also has outlines some great workouts for the inner and outer chest. Those are just a few FAQ's covered. There are 45 more in this ebook.

Top 12 Mistakes BONUS #6: Top 12 Beginner Mistakes Revealed

Written by Fitness Guru Marc David. "You're About To Learn Secrets That Most Beginners Will Never Know About Fitness and Bodybuilding..."Learn Why This Book Has Been Called The Best Way To Get Started In Bodybuilding or Fitness Book Ever Written!

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In this report you will learn: what creatine is and how it works, and what it may do for you. This excellent free report exposes the facts and fiction of creatine, and details it's effects on the brain, heart, the body's production of growth hormone, anti-aging effects, fatigue, muscle atrophy, Parkinson's disease, and much more!

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Bench Routine Bonus Bonus #11: Shawn Lattimer Bench Program

"These days, I stand 6'3" tall, and I weigh in the high 300's to 400 pounds, depending on my stage in training. I live in Deptford , NJ , and I am a Mechanical Engineer by day, powerlifter, coach, and judge on the weekends. Now, I am continuing my quest towards a 1000 pound bench press.... "

Shawn has been kind enought to share his bench press program with all Critical Bench Customers. Hey if it helped Shawn become one of the few people on Earth to reach 800 Pounds and beyond it's worth paying a lot of attention to. Learn some super advanced training tips.

	Included For FREE In This Offer	Cost if Bought Seperately
Critical Bench Program		$39.99
World Class Bench Pressing ebook		$20
3 Keys To Killer Abs eReport		$20
Extreme Fat Loss Secrets eReport		$20
TrulyHuge TNT - Strength Training		$29.99
50 Bodybuilding FAQ's		$29.99
Top Beginner Mistakes Revealed		$39.00
In Depth Creatine Report		$25.00
Courage To Be Fit		$35.00
8 Things To Build Muscle Mass		$20.00
The Unnatural Athlete		$20.00
Shawn Lattimer Bench Program		$20.00
TOTAL if bought seperately:	N/A	$320.00

Take Advantage of This Special Offer and
Pay Only $37 for the Download of the Critical Bench Program With Bonuses.

After checking out you will immediately be given access to dowload the BONUSES.

SOLD OUT - Updated Version Will be Releaed To The Public In The Near Future