Stronger In 30 Days Bench Press Program by Mark Bell
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- čas přidán 25. 11. 2016
- This was something I filmed about a month ago or so where I discussed the execution of my STronger in 30 Days Bench Program. If you'd like the full program written out go to www.HowMuchYaBench.net and click on Join/Login and sign up for our Newsletter.
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This program is for me.. At nearly age 75 with a recent bench PR of 135 at 160 bodyweight I am looking at 225 as a goal. NO hurry
Ken Brown You're a badass.
How ya doing now?
Why are you lifting at a 75lb great idea in your 70s...1 rep maxes...lol
75 years old*
@Shawn T Williams wtf is wrong with you?
This is the best benching program I've ever used. March 19th I was benching 205, July 30th 250 x2. Thanks Mark Smelly Bell.
how many times do you bench a week for the program? would appreciate some help!
@@footballdude1029 for me 3 times a week is good if you can recover ,eat and sleep well , time is your friend when your young
@@bigm186 how do u structure it for 3 times a week
@@chvy6268 at the moment its now x2 times a week as i added in a leg day lol so its bench, fly's rear deals and triceps day 1 ,dead lift ,back and shoulders day 2 ,squats, leg press and hamstring curls day 3 ll also add or mix in other parts like forearms ,abs with pull ups and punch bag over the 3 days then rest a day and start again not bad for a granddad ied say,,here is a good bench program to check out it helped get me to 140 kg last year and 100 kg for 17 reps all the best czcams.com/video/K71G0D9sBvw/video.html
@@footballdude1029 Everyday. Start with a warm up. Then go to 205 and hit it for volume at least 10 reps. Then I put on 225, and hit for AMRAP, then go to 245, and do AMRAP, and then I do 265 (my one rep max from last week) for one rep, and then I try a new on rep max (I hit 275 today) and then go back to 2 plates and do AMRAP, and then I go down to a plate and do AMRAP. Whenever I hit a new one rep max, I go 5 lbs below as a one rep max everyday until I can hit a new one rep max. So tomorrow, I’m going to do everything the same except for the 265, I’m gonna attempt 275, if I hit it, I will always continue 275 until it becomes easy and I know I can go up in weight.
10:30
warm up with light dumbell work
5 min rest inbetween sets
week1 4×6 75%1rm (ss3×3 80%)
week2 5×5 75%1rm (ss3×3 80%)
week3 6×4 75%1rm (ss3×3 80%)
week4 3×2 85%1rm (ss3×1)
week5 low rep warm up, pr
assistance exercises 19:15
I went from 315 to 325 1RM only benching once a week on the program. Thank you Mark for finally coming out with a program for everyone to try. Please come out with a deadlift program.
Mark is awsome love his stuff but check out the starting strength seminar!
How long did it take you to get to 325 from 315?
It took 30 days. I had the strength, but the program prepped my mind and body to prepare to lift it. I could do 315 every once in a while, so I knew 325 was possible, especially since I was hitting all the reps and sets with the recommended weights. I never missed any reps. If you miss reps week after week you picked the wrong 1 rep max.
Dw1981 ! What if I trained bench 2x or 3x per week. How would you say I can adjust the program so I can train bench more?
How many times a week is this workout
10:20 programme
nigga
Goat
Saved me 10min
You sir are a hero
One of the best videos I've ever seen on bench pressing.It's great that Mark talked about the mental philosophy too.Very important.
Thank you Mark! I've been at a plateau in my strength but you've definitely helped me rethink things with your inspiring words. I appreciate it and the program is going to be awesome!!
ahh man a free bench program from marc and omar? sheeeeet christmas came early
haha i agree
Best thing about this video is the part in the middle about the mental aspect and getting better every day. Love that. It needs its own video. I've only seen a couple supertraining06 videos before this one. I'm a subscriber now.
This is a great video, I’ve been using this program for the last few weeks and it has really helped. Came for a great bench program and stayed for Marks motivation.
I've been doing this program the last 5 months and my bench numbers have skyrocketed. when I started in December my Max was 265, now after repeating the cycle 4 times my bench is 305, going for 315 in 4 weeks. 💪
Matt Lifts Weights do you do the second day that is optional as well?
How many times a week do you do the program? Do you do the supersets same day after the workout?
Did you use a slingshot ?
how many times do you bench a week for the program? would appreciate some help!
@@footballdude1029 twice a week, but depending on soreness 1 or 3 could work great as well
Mark is my favorite. He has great knowledge, good delivery and is just a likeable guy. I spread his page around the batallion (Marines) and everyone I mentioned him to became a fan immediately. That benifited me too because I now have some training partners with the same goals! Thanks for all the free content Mark. Chris as well, all his documentaries are incredibly well done.
Awesome video Mark. Everything is explained really clearly and makes a lot of sense. Really appreciating you putting all this knowledge out here for free, thanks so much. 👍👍👍
Mark Bell I love you! I believe in your products and trust you have the best interest for all lifters and human beings. Thanks for the free program, I will run this bench program after my powerlifting competition this upcoming January. Much love and lets get that 600lb BENCH this MARCH 2017. Too excited for your moment!
Thank you Smelly Bell, luv this channel and everything it stands for! ST FTW.
Thanks for the video Mark. I followed this program last month for a floor press program as I'm working through a shoulder issue. I nailed all the reps and it felt great! I upped the percentages for this month... WAY TOO MUCH and missed a few reps. Now I'm back to reality and looking take full advantage of the program now that I understand the warm-up sequence. Again, Thanks!
Just watched this after doing my 1st jacked and tan day (I'm a week behind cuz I waited till I bought a slingshot n hip circle). I did the max push ups without the tempo n it sucked. I can't imagine how brutal it's gonna be with the tempo. Thanks for everything you do!
Sir. I thank you for your time in making this video. This is a very detailed teaching. Lots of encouraging words. Most people here dont understand the time and commitment on your part in giving us that information for FREE.
I am watching and learning from St. Lucia in the Caribbean islands. God bless you.
Mark this is why you and your people are absolutely the best. Give back as much or more than anybody else in the game. Thank you. Just did week 2 yesterday and been hammering home the lighter weights and bar speed/explosion points. This has supplmented my crossfit workouts so well. Thank you.
Is this a twice a weak frequency for this program? I.e. Monday's and Thursday's?
Great and very informative talk. Very well put. Thank you Mark!
Great video. It’s what I got started with the 5 sets of 5 in off season football. The first and only personal training I ever had. My football coaches were great. Same coach’s Brian Bosworth had before he went to Oklahoma then on to the NFL. He was older but a true monster. I actually learned everything else from reading books, weightlifting magazines and videos. It was all trial and error from there. Over the years I learned what my body responded to. I still learn things today. It’s never ending process. It’s good you put these videos out. I really like listening to people who know there stuff.
51 years old now. Been lifting all my life. Suffered muscle tears, bicep and tricep. Haven't benched heavy since 2019. Just ordered the full boat slingshot. Gonna give the slingshot and this program a shot. For the record tore my tricep in Nov 2019, had the surgery the 28th of Nov 2019. Since then went on keto and went from 230lbs down to 191lbs. Not interested in getting bigger, just want some strength back.
Thanks Mark. I'm going to use some of this great programming this month.
feel STronger just after watching this
thanks Mark for this and all your other videos.
HOLY SHIT THIS WORKED! Thank you Mark Bell for this program. I did everything to a tee and I’m now I’m benching with confidence and pausing even with heavy weight . Where do I go from here!?!? I’m so happy thank you!
i followed you with proper form added more weight easily more comfortable at 3 sets 10 reps with pause like you mention. i am newbie but doing seventy pounds already while have lots of fun thank a trillion Mark Bell! i am looking forward to implementing program now.
Bethann Mullen if I could make a recommendation, Mark has a bench press form tutorial video (can't rememeber the name) that SHOWS you how to bench with the right form...it helped me a LOT, and I'm already seen gains in the size of my chest as well as strength!
I love listening to you talk about training
I like the "don't get greedy" about the PRs. I see that all the time! Great video Mark.
I've been waiting for this my whole life.
SeanSolo_Strength u need to get a hobby
@@MrDnice617 You need to clean you shoes
Thanks bro for taking your life time to help us, specially here in my country Honduras were just a few people know about this sport, so we have to read, watch as much videos as we can, and try everything we feel right like this video, by the way sorry my not perfect English. And again thanks...
I'm starting tomorrow. Thanks, Mark!
Awsome Mark Thanks for taking the time to put this together cant wait to get started and set a NEW PR on my 50th Birthday !
Is this a twice a weak frequency for this program? I.e. Monday's and Thursday's?
How the F*ck that program is Free, and we also have 45 min video too it. Thanks !
Why are your knees so shiny?
He loves to smear them with oil and squat alone.
Does shining the knees help your bench? And how much?
Violent Beggar lmfaooo 😂😂😂
baby oil
😂😂😂😂😂
Can't wait to give this program a go! thanks for this
how many times do you bench a week for the program? would appreciate some help!
ive now added another 10kg to my bench press PB thats 25kg in 10 weeks.im aiming for a 200kg PB atm im currently on 175kg all thanks to this advice and the sling shot and im 47
Thanks Mark! I used this program several times over the last 3 years to up my bench from 225 to 315 and I’ve finally been able to hit 405 and I’m going to use it to hit 455 (hopefully before my 40th birthday). It’s without a doubt the most effective way that I’ve found to increase my bench.
I have a question, the slingshot days are done in the same day as the other bensh series?
Agree with the identical rep, perfect set. Under coaching my weight would be increased the following week if I had completed my 5x5. I thought it was bullshit because my first rep was as ugly as the last rep, with the 2nd rep looking kinda pretty, and the 3rd and 4th reps taking 30sec breaks at each lockout. I never understood why we were moving up in weight when he never gave me a foundation of volume accessory work to do? I burnt out and I injured myself because my coach was always trying to hit PRs.
Going alone was the best decision. Thank you for mentioning the perfect set before increasing the weight. Perfect.
60 now getting onboard many thanks like the system makes good sense
Can't wait for the deadlift and squat programs, too!!! Thanks again, Mark!
Awesome Mark!
Thanks for helping us!👌💪
I will follow Mark's advice any day
Hey Mark, great content as usual.. You truly are the peoples coach, and I really appericiate your work! - A minor question: - Didn't you in a previous bench press program video, mention that you in a 4 week span would drop a set and add a rep each week, instead of dropping a rep and adding a set? kind of linear progression.. or am I totally of the team here.. BR from Denmark.
I've had this program in my email for a couple of weeks. I need to get on it already, my bench is embarrassing. Thanks for the breakdown.💪😄
how many times do you bench a week for the program? would appreciate some help!
I love this video, it's one of a kind
Thank you Mark.
Stoked to try this program, have AWPC worlds sept 10 this yr and could use this to help. Would love to come train at Super training gym one day.
Hey Mark Bell, great video. Could you do a demonstration of this video? Thanks Mark. Much love
So awesome this scientific approach
cant wait until you release squat and deadlift program so i can pull all 3 together
I hope Mark does this "Stronger in 30 days" for the Deadlift and Squat too!
I know this was a year old, but I just saw it, so I am going to give it a shot. I've been stuck at 375 max for almost 8 weeks and I'm not getting stronger. I am going to back up and try this routine for 4 weeks and see how it goes. I don't own a slingshot, but I have been thinking about getting one. I guess I have a reason.
I have been stuck on 255 bench for a long time.. I'm going to give this a try thanks mark
Please! update where u are now? And did u do his 1day a week or his 2day a week!?!??
Great info. Thank you.
U inspired me to try powerlifting 💪 i will gonna try it. Thnx u for post
How tf are people commenting a month ago if this showed up as being uploaded an hour ago?
Regardless, just wanted to say thanks for all the help and information you put out on here, it's great how upfront you are with everything, and can joke around at the same time.
TheKevit07 ... mark is so cool he can travel in time
TheKevit07 thinking the same FUKN thing!
Honestly this is probably proof of an inter dimensional shift, we've most likely died and are now living in the next universe/reality. That's why we're able to see these month old comments because in our previous reality this was uploaded a month ago. Write to James smith for further info
Probably put it private a month or so ago.
If you where his friend on Facebook he gave out the program email about 2 months ago.
Ok. This is awesome
Brilliant 👍 thanks Mark
Great video ! Mark. May have to try this slingshot. PR 545 raw.
For the experienced, 1 press movement with accommodating resistance(change this every week) done to a daily max single. This is so you can learn to strain. Second movement is the competition style press for skill practice. Find your 6rm and do it for 4 sets. And then go home, youre done. If you hit all the reps, move the weight up 5 pounds next week. Can do speed work after, 3x7, but keep it light. This took me from 300 to 405.
whatr do you mean by speed work 3x7?
Thanks Mark
Holy crap this worked!!! I’ve been stuck at 130 for more than 4 years, I did the for 4 weeks and my 1RM is now 140. So pumped!! Thanks!!
lbs?
@@alex-vu5rr probs kg
At first i heard he said "tortured in sex"..and then i realise he was actually saying "tortured insects" 🤣
Vega Winnfield those shiny knees got you thinking 🤔
when i go gym, all i think about is how i was 9 years ago before i was diagnosed with MS, thank you for all your vids.. keeps me motivated..
MS?
Thank you !
good shit Mark
very informative
thank you
thank you so much 😊
*legend has it Larry Wheels lives in PR land*
Defiantly
Good for him
Thak you. very well explained
No offense to Silent Mike & the boys...but I'd take Mark's advice over theirs any day.
Well, i would disagree with this one. Silent Mike is really knowledgeable in powerlifting and has more expierience by lifting without using steroids, so he is more relatable to me at least.
In fact, Silent Mike coaches some pretty strong people at ST
Ritvars Kļaviņš Like I said, I meant no offense to Mike, I like his videos & advice but will take the teacher's teacher any day.
***** So no one can respond to your comment if they for a tiny bit disagree with you?
Ritvars Kļaviņš now you get it!
The number one detriment to my lifting was too much weight. After 6 months of not making sufficient progress in my bench (175 at the time) i decided to only bench 135 for a month 4x12. My problem was solved. After that my form was on point and my muscle endurance helped with other exercises. Sometimes low weight can do more for you
Thanks gonna try that
Thank you for the layout. As a Master's 1A lifter, I like the slingshot sets. Helps save my shoulders from over use due to both squats and deadlifts. I'm heading to USAPL RAW Nationals on June 14, 2021. Goal is to get back to 2x my BW. Will let you know how it goes. Great video and appreciate you and your teams efforts.
I don't have a slingshot but even hitting this program without a slingshot I already know I will get strength gains
Mark, this is a great program, I have seen my bench press increase 25 lbs in three months. I have cycled through the 30 day bench press program for three months. Do you recommend a different work at the end of every month (recovery week)?
Why is there not more videos like this ?
respect thx mark
hi Mark, I have a question bout the program. when I bought my slight shot, I bought the mad dog. I love it but it helps so much that I don't feel that the percentages were for the mad dog. so when I get to my sling shot sets should I raise the percentage compared to the red slinger? I want to make sure I'm not shorting myself. ( good reps of course)
I have been struggling with this question for a while now and have been getting mixed answers for this simple question. "SHOULD YOU GO TO FAILURE OR NOT IN THE ASSISTANCE EXERCISES AND ALSO ON THE 'JAKED AND TANNED DAY' AND IS IT GOING TO HINDRE THE STRENGTH GAINS OR NOT." Thanks Marc.
Thanks man
Also, after Week 5, do you suggest a deload week then re-run at new percentages ala 5/3/1?
Finished the program today. Training 75% max. most of the time was really unsatisfying. All the time I was really “hungry” to do more, but making it easy helped me a lot to improve my technique. Around week 3 I had the feeling I actually lost some strength, so I skipped the push ups for that week and felt way better in week 4 again. Before I started I bench pressed 226 lbs (102,5 kg). Just an hour ago I bench pressed 254 lbs (115 kg) and my technique was awesome. People encouraged me to go even higher, which I did not feel comfortable with - hence I did not. I increased my calorie intake from 2300 kcal to 4500 kcal a day for the last 4 weeks to get the max. out of this program. But I have no idea where to go from here, do I repeat the program? I actually feel like I can go even higher (265 lbs / 120kg), but kinda scared to hurt myself. Hope this review helped. People at the gym went all nuts when a guy like me - 183lbs / 83 kg - bench pressed 254 lbs easily. So thank you and I can recommend this training for everybody who wants to improve quickly.
Thanks for the review man
What 1rm percentage did you use for the dummbell press?
I love the way Mark talks. He sounds like a Zen monk.
Sometimes I listen to this while trying to sleep... it's so soothing... love it :)
This type of talking/conversation is sexy talk for me.
Percentages, rep maxes and work capcity.
thank you
So you would do the 8 sets of Dumbbells and Lat activation, before getting into the bar stuff each workout??
I will try this. Second week starts today. Trying to get my bench from 120kg to 125kg..lets see💪
Lmk how it goes!
Me to man! Im stuck at 120 kg for 5 months , let me know please!
How did it go bro
smolov jr best programme to improving your benchpress in 4weeks.
Do these percentages still work well for Beginner - Early Intermediate? Also seems like it would be a lot of volume on accessories for natural lifters.
'full' mark bell right here
THANKS.MR BELL
Is a little bit same kind what i made to myself many years ago. It was good program.
1 wk 4x6 75%
2 wk 5x5 80%
3 wk 6x4 85%
4 wk 4x3 55-65%
5 wk 4x3 90%,
6 wk 5x2 95%,
7 wk 6x1 97%.
8wk rest
9wk Test max
So if I run a push/pull/legs and bench twice a week do I then do 4x6 on both days on the first week and then 5x5 both days week 2.. and so on?
@@user-uj8vq9mn7v Did this work for you?
I like this program, but my question is would this prep you for doing a 100% lift? I usually find it intimidating on my 1 rep max or even near it.how can i build confidence without going near that range?
My bench increased by 20 in a cycle 155 to 175 could’ve hit more but gym was closing the slingshot is well worth it
I’m subscribed and like . How many times a week is this program performed ???
this is akin to how oly lifters lift. brilliant!
Hey mark
Question
Can you apply this same program for a deadlift and squat or it's just too many sets and reps?
for the slingsot portion. I just have a yellow one. Should i bump up weight to compensate for mot using a red?