Many methods have been created for training competitive exercises in powerlifting. Check out Stuart McRobert's 180kg Bench Press Training Program. Stuart McRobert is a very famous person in the world of power sports. Surely many people are familiar with his book "Think!". It became very popular, because it was not for nothing that Joy Wider himself called it the best book of the 20th century dedicated to bodybuilding.
MacRobert described in his work new and one might even say revolutionary principles of strength training. This book has helped thousands of athletes gain significant strength and weight gain. Anyone who has already worked on the Stewart McRobert system for the 180 kg bench press claims that the program really works. MacRobert gives a 100% guarantee that his method will work.
Using his program, novice athletes will be able to quickly achieve results in the bench press from 130 to 140 kilograms. More experienced athletes will be able to overcome the 150 kilogram mark and get closer to 180. This is not a theoretical work. The author applied everything stated in MacRobert's book in practice, which is another proof of the efficiency of the technique.
Possible Reasons for Lack of Progress in Bench Press Training
Most athletes visit the gyms and work hard with the "iron", but the progress is practically not noticeable. Although many dream of achieving certain success, but due to improperly designed training programs, they do not succeed. In almost every gym there is an experienced athlete who squeezes out a lot of weight or squats with it. Everyone wants to repeat his result, but as a result, only a few succeed.
Most often, athletes in any exercise reach a certain mark and this is where their progress stops. This is often explained by genetics, but there are many examples when people with not the best genes in terms of training managed to become champions. The key to success lies in proper training and nutrition. Also to this should be added a great desire to achieve all goals. Without the combination of these three components, it is simply impossible to achieve heights.
Many athletes believe that if they visit the gym five times during the week, then they will progress faster. At the same time, maximum working weights and a large number of approaches with repetitions are used. It should also be noted that many do not pay enough attention to certain muscle groups, which is not acceptable. The point here is not even that the body will not develop harmoniously. When some muscles are frankly weak compared to others, then you should not hope for high results. Often the problems of athletes are associated with incorrectly selected exercises. First of all, you should focus on the basic exercises and the technique for performing them. Beginning athletes devote very little time to technology, which is one of the main reasons for the lack of progress. All beginners should remember that squats, deadlifts and bench presses are the foundation that will lead you to success later. It is not for nothing that they are rightfully called the “golden three”.
And of course, you should always remember about nutrition and daily routine. If the athlete does not get enough sleep and does not eat correctly, then you can forget about progress. After intense training, the body needs to recover, but this will not happen if it does not receive enough nutrients and rests little time.
So, if we summarize all of the above, then the main mistakes of athletes, first of all beginners, lie in the wrong training program, nutrition and not enough time for rest. According to Stuart McRobert's method for bench press 180 kg, three visits to the gym during a week are quite enough, it is necessary to use basic exercises, and add isolated exercises only after the base is laid. You should also choose the right number of approaches with repetitions. You should also review your nutritional program and consume the required amount of calories daily.
Macrobert bench press technique
You should start right away with the Stuart McRobert complex for the bench press 180 kg, designed for 12 weeks. All exercises are performed in five sets of five repetitions each, with the exception of twists, but first things first.
1 day
- Squats
- Bench press in the prone position;
- Row of the upper block for the head;
- Twisting. This exercise should be done in one set with 30 reps.
2nd day
- Press from behind the head in a sitting position;
- Lifting the bar for biceps;
- Standing up on toes;
- Twisting. Now the exercise should be performed in the same way as all the others - 5x5.
Day 3
- Squats with a weight of 80% of the maximum;
- Bench press in a lying position, narrow grip;
- Deadlift.
If you have not been making progress for a long time, then the scheme described above will help you to move your main muscles. A large number of novice athletes use the techniques of bodybuilding stars, forgetting that they are most often used in training under the influence of steroids and consist of a large number of approaches and repetitions. If with pharmacological support this is a prerequisite for growth, then with "natural" training, such an approach is more likely to lead to overtraining. Of course, at first progress will be obvious, but soon it will stop and muscle stagnation will begin. The athlete will simply exhaust all muscle resources that cannot quickly recover.
As mentioned above, all exercises are performed in five sets of five repetitions. In this case, two out of five sets should be warm-ups and the load in them should be gradually increased. The remaining three approaches will be working.
If you find it difficult to use the 5x5 scheme, then go to 4x5. In this case, two sets will be warm-ups, and two will be working sets. When your muscles are strong, go for five sets of five reps each. Do not strive to use the programs of champions, which can be found in large numbers on the Internet and in specialized magazines. For aspiring athletes, Stuart McRobert's 180kg bench press is an excellent choice.
Check out Stuart McRobert's bench press technique in this video:
