8 6 4 3 2 1 4 Bench Press Chart
The 8 6 4 3 2 1 4 Bench Press Chart is a popular training method used by powerlifters, bodybuilders, and fitness enthusiasts to increase their bench press strength. This chart is designed to help you gradually increase the weight you lift while minimizing the risk of injury.
How Does the 8 6 4 3 2 1 4 Bench Press Chart Work?
The 8 6 4 3 2 1 4 Bench Press Chart is based on the idea of progressive overload. This means that you gradually increase the weight you lift over time to challenge your muscles and force them to adapt and get stronger.
The chart is divided into seven sets with different numbers of reps and weights. The numbers represent the number of reps you should do for each set, while the weight represents the amount of weight you should lift for each set.
For example, on the first set, you would do eight reps with a weight that is 65% of your one-rep max (1RM). On the second set, you would do six reps with a weight that is 75% of your 1RM. On the third set, you would do four reps with a weight that is 85% of your 1RM.
The chart then goes back down in reps and increases in weight for the next three sets. On the last set, you would do four reps with a weight that is 85% of your 1RM.
Benefits of Using the 8 6 4 3 2 1 4 Bench Press Chart
The 8 6 4 3 2 1 4 Bench Press Chart is an effective training method for several reasons:
- It helps you gradually increase the weight you lift, which helps you get stronger and build more muscle.
- It minimizes the risk of injury by gradually increasing the weight you lift.
- It provides a structured training plan that is easy to follow and helps you stay motivated.
- It allows you to track your progress and see measurable results over time.
- It can be used by lifters of all levels, from beginners to advanced.
How to Use the 8 6 4 3 2 1 4 Bench Press Chart
Using the 8 6 4 3 2 1 4 Bench Press Chart is easy. Here are the steps:
- Find your one-rep max (1RM) for the bench press. This is the maximum amount of weight you can lift for one rep with good form.
- Calculate the weight you should lift for each set using the chart. For example, if your 1RM is 200 pounds, you would lift 130 pounds for the first set (65% of your 1RM), 150 pounds for the second set (75% of your 1RM), and 170 pounds for the third set (85% of your 1RM).
- Perform each set with the prescribed number of reps and weight. Take a rest between sets if needed.
- Each week, increase the weight you lift by 5-10 pounds for each set.
- Repeat the process for several weeks or until you reach your desired level of strength.
Conclusion
The 8 6 4 3 2 1 4 Bench Press Chart is a powerful training method that can help you increase your bench press strength and build more muscle. By gradually increasing the weight you lift and following a structured training plan, you can see measurable results over time. Give it a try and see how it works for you!