New Protocol for increasing Bench Press Performance

This is a workout scheme that I use on a regular basis. Usually on Mondays my high rep conditioning day.

This rep scheme will help add muscle mass, strength endurance and helps you bench more weight for more reps.

Using a weight that you can do 10 good reps with.

Now take this weight and try and hit 30 reps in as few sets as possible.

Do as many reps as you can until you fail.

Rack the bar.

wait 90 seconds

go for another set.

Repeat this until you complete 30 reps total.


If it takes you 7-8 sets and you're down to singles at the end, so be it.

But whatever it takes this week l, is the goal to beat for next week.

Example, it takes you 7 sets to hit 30 reps with 225, then next week do whatever it takes to do it in 6 sets.

You stay with this weight until you can do the 30 reps in 2 sets.

Once you can do it in 2 sets. Retest you 10 rep max and use that new number for your 30 rep workout.