The Critical Bench
program's sole aim is to help you increase your bench press in a period
of ten weeks. It is written by Mike Westerdal who has an impressive
physique and he is accomplished in the bench press - there is a YouTube
video of him benching a whopping 140 kilograms fifteen times. His
website criticalbench.com is dedicated to the bench press, but you will
also find a lot of information on getting stronger there.
The Critical Bench program advises it can help you increase your bench
press by 50 pounds in ten weeks. This is a huge increase for anyone and
maybe not realistic for experienced lifters, but following the Critical
Bench program will give you the best chance.
The training section is quite short, but goes through everything that is
required. The Critical Bench program advises that before you enter the
gym you must work out what exercises, sets and repetitions you are going
to perform. Some key points that you can take out of this section are
how to avoid overtraining, the need to warm up and the mental state you
will need to be in to complete a big lift.
You will need to set your specific goals that you want to achieve at the
end of the ten weeks. The Critical Bench program gives you the tools to
work these out and their support team are available to help you out.
This level of personalization is needed as not everyone has the same
genetics, resistance training experience etc.
The Critical Bench program has a number of tips and hints to become
stronger in the bench press and these seem to be unknown to the
mainstream 'fitness' industry. You need to grip the bar as hard as you
can when completing the bench press, you will also need to arch your
shoulder blades together at all times and you should visualise
performing your set before you have lain down on the bench. These are
just a few of the 'underground' secrets that are invaluable to any
person wanting to have a big bench press.
The Critical Bench program format is short and is easily followed. It is
quite a small eBook and even the sections on nutrition and supplements
are brief. This is not necessarily a detriment as all essential
information is covered. One criticism is that you will need to have good
training partners as you will be required to perform negative
repetitions. Training partners are hard to find, especially if you work
out at home.
One of the bonuses you receive is the customized training logs which are
of great benefit when you are tracking your progress. Progress is one
of your main motivators. Other bonuses you will receive as part of the
Critical Bench package are; The bench press fundamentals online DVD, the
critical deload routine, critical conversations with elite iron
warriors, critical exercise guide, in-depth report on creatine's usage
In sport.
Critical Bench