I think it’s fair to say that the title of this week’s blog represents the quintessential question that is asked of anyone who is deemed to be “in shape”. Of all the feats of strength that can be performed in the gym, the legendary flat-bench press will forever be regarded as the generalised measuring stick of an individual’s strength and power.

Regardless if you are a professional athlete or weekend warrior, is there anything that could be more satisfying in the gym than possessing the strength and confidence to press a heavy weight over your head? It’s a highly personalised achievement that should not be diminished by comparing it to another’s. The age-old saying that “there is always someone bigger, stronger and faster than you” is true 99.99% of the time – but as 67.72% of statistics have been proven to be a load of rubbish, this should not stop you from testing your limits, pushing your boundaries, and becoming the best that you can possibly be (in life, as well as in the gym).

But chances are that at some point in time, you’ve fallen into a rut with your bench-pressing. You make some gains in strength, and then you hit a plateau that you can’t seem to surpass. It is unfortunate that the 5majority of gym-goers seem content in accepting these limits, and mindlessly continue the same regimen that they’ve performed for months, even years. Only a relative few who have the drive and determination to truly better their strength gains can stop, sit back, and question: “How can I improve my bench press?”

I have personally made tremendous strength gains by following and practising the teachings of Pavel Tsatouline – a Russian guru in the field of strength and conditioning training, and former instructor to Soviet-era Spetznaz Special Forces teams. For anyone who has a true hunger to expand their knowledge in the field of strength and power training techniques, I highly recommend his writings (available through DragonDoor.com).

The following techniques are taken from a classic Soviet weight-lifting textbook by V.I. Rodionov that lists seven set and rep schemes that you can choose from. The purpose of these techniques are to make you as strong as you look, and to provide density to your physique that simply cannot be imitated, let alone duplicated, by performing light-weight, high-repetition exercises. Performed as described, and with honest effort, these techniques will help you to make tremendous gains in your current bench press.

You will note that these techniques are derived from calculating your 1 rep max (1RM). That is, the maximum weight that you can perform 1 repetition in good form. If you haven’t done this in a while, it is well worth taking the time to do so. How else will you know if your strength is increasing if you don’t know where you started from?

It is unlikely that you are performing your bench press with the proper technique – I say this not out of arrogance, but simply recognising a fact – I myself had to change my technique after reading Pavel’s teachings, because it is the same method that is accepted by professional weight-lifters at meets and strength events: A one second pause on the chest for the press (do not relax), a one second pause on the top – NO BOUNCING!

This will require some mental reprogramming on your part, but by strictly adhering to this method you will be rewarded with not only a safer, but a more powerful press with more control. Do not let your ego get in the way – you will most likely find that to begin with the number of repetitions you could previously perform at any given weight will decrease. Stick with it, and realise the benefits of extra muscle tension!

Multiple sets of low repetitions are the key for developing strength and muscle density. It’s likely that this will feel very alien to many people, especially to those who tend to stick to the universal ‘three sets of ten’ rule of thumb.

Hold on to your socks, Alice – you’re about to tumble down the rabbit-hole!

% of 1RM x number of repetitions x number of sets

1. 60x2-3, 70x2-3, 80x2-3, 87.5-90x1-2x5-6, 80x2-3, 70x2-3/p>

This format is recommended for experienced strength athletes. The first light sets get the trainee into the groove, the last light sets are meant to provide active rest before tackling the next exercise.

2. a) 70x2-3, 80x2-3, 90x1, 100-102.5x1, (85-90x2-3x3-4), 70x2-3
b) 75x2-3, 85x2-3, 95x1, 100-105x1, (85-90x2-3x3-4), 70x2-3

This scheme is recommended for a rare session when you want to go for a personal best. Rodionov warns not to perform many sets and reps before you go for a max to avoid wearing yourself out. The choice of the 90 or 95% weight preceding the max set is up to the individual. If the weight feels light, up the projected PR by 2.5-5kg or whatever seems right. If after the max you do not feel up for the heavy back-ff sets in brackets, drop them and wrap up just with a couple of light 70% sets.

3. 65x2-3, 75x2-3, 85x2-3, 90x1, 75x2-3x2, 65x2-3x2

This sequence is great for finessing your lifting technique. You get to critically compare your technique in both sets with each weight. This approach was a favourite of B. Farkhutdinov, weightlifting world champion from the USSR.

4. 65X2-3, 70X2-3, 80X2-3, 87.5-92.5X1-2X3-4, 85X2-3X3-4

This arrangement allows the power monger to perform a high volume of work with sufficiently heavy weights. Very effective for building strength and mass while honing the technique.

5. 60x2-3, 70x2-3, 80x1-2, 90x1, 95x1x3-4, 85x2-3, 75x2-3

This design is for an athlete whose technique tends to deteriorate when the poundage approaches maximal. Keep lifting a near maximal weight to improve this.

6. 60x2-3, 70x2-3, 80x1-2, 90x1, 95x1, 85x2-3x3-5

A great method for developing strength, technique and hypertrophy

7. 65x2-3, 75x2-3, 85x2-3x4-6, 95x1

The 95% set will feel like a true max after the 85% sets. Skip it if you are not up for it or lift 90%x1 instead.

The beauty of these techniques is that they are not limited to bench pressing alone. One way to put the above schedules to work is to pick three to four basic exercises (for instance the power-lifts – bench press, squat, dead-lifts - plus cleans-and-presses or pull-ups) and train each lift two to four times a week. Vary the set and rep scheme every workout making sure not to practice the #2 that requires lifting a 1RM more than once a week. Follow the above program for three weeks, blow your old PRs out of the water, and return to your usual training.