Yep, its been a bit since the last issue. At the top of my resolution list for '08 is being a little more regular with these ezines.

Lots of new stuff at the site, though. A couple of new writers chiming in and a new free download section we'll discuss in a second. This issue we're talking bench press strength, how to push a lot more weight off your chest.

Don't make the mistake of thinking that bench press load is something that only powerlifters should concern themselves with. While its true that bodybuilder's biggest goals are the size of their muscles and strength is a secondary concern, one should never forget that the two are heavily correlated. You ever seen a guy with a powerful chest who could only manage a 90 lb. bench????

You're ability to keep lifting ever-increasing amounts is central to your goal of getting bigger. Pushing past plateaus on the big lifts -- the bench press, squats, deads, etc. - is the life-line for progress.

And when you need help to keep your bench press numbers rising, there simply isn't a better person to turn to than Mike Westerdal. He's starting you off with the 5 tips below but he's got a lot more for you at the site.

In This Issue...

Site New Stuff

• New Section featuring some of the best Free Bodybuilding Ebooks and Downloads. Eventually this section will be much larger but there is a good start there with free ebooks from top muscle building experts You can download these ebooks to your desktop or simply read them from your browser. All are worth your time.

• Sean Nalewanyj's 8 Things You Must Do To Build Maximum Muscle
• Anthony Ellis's 15 Things You Must Do To Build Muscle Fast
• Vince Delmonte's Insane Muscle Gain: Avoid The Top Twenty Ways To Screw Up In The Gym
• Mike Westerdal's 50 Keys To A Bigger Raw Bench

• Hayden's Mass Gain Training Journal

In addition to the free ebook (see above), 3 great articles from Mike, including a bench press based workout program...

• Westerdal's Bench Press Blastoff Routine
• Increase Your Bench Press
• Increase Your One-Rep Max Bench Press With Singles

3 articles from Stuart including some great stuff on goal setting...

• Inner Strength: Setting Goals To Develop a Lifetime Physique
• Become Emotionally Charged To Build Muscle and Success
• Eating Made Simple: Become Fit and Lean

• Back Training Workout: In Pursuit Of The Wide, Muscular Back

• Just How Important is Pre and Post Workout Nutrition?

Program Updates

• New 5-Star Program Review

If you're looking to finally start pressing some impressive poundage in '08, then Mike Westerdal has the answer for you. His Critical Bench Program has helped thousands of trainers increase their bench presses by unbelievable amounts. This is a ten-week intense training program with the goal of raising your bench press max by 50lbs.

It is a personalized program (you give Mike your current max and the workout logs come complete with the weekly poundages you need to be pressing in order to get to the 50 lb. goal). This is an impressive program and easy to follow. Easy to follow, not necessarily easy to do - it is a challenge. But it can be rewarding.

• Review of Mike Westerdal's Critical Bench Program.

Bodybuilding Tips

(These tips are taken from Mike's free ebook. To get the other 45, simply download here: 50 Keys To A Bigger Raw Bench. Well worth your time.)

1) Gain Some Weight

If you don't mind gaining some weight it will certainly help your bench press. That's why the heavyweights have all the heaviest records. This is easy enough, simply add an additional 100-250 calories per day to your current diet. A protein shake per day should do the trick.

2) Attitude

"You have to visually see yourself locking the weight out." If you've successfully completed the movement over and over in your mind prior to the lift, nothing will stop you. "Attitude is everything" and will always be the most important tool you have. Your attitude can take you to places and open doors others thought impossible. That's what makes the difference between a champion lifter and an average lifter. attitude takes you beyond your potential. Apply a positive attitude from the time you get up in the morning to your final thought before you retire at night. attitude can reach deep into your soul causing an adrenaline rush taking you to unbelievable heights of success. Push your attitude before, during and after training, and the weight will increase. - 700 Pound Bencher Mark Carter

3) Blast Your Triceps

As you know triceps are important in the development of the bench press. have you ever tried drop set dips to torch your tris? Have a spotter put four 45 lb. plates, 35 or 25 lb. plates on your lap as you have your hands on one bench and your legs on another bench. Now perform the dips and have the spotter remove the plates as you continue to fail. Remember, it's not so much the exercise but the intensity that you put forth in this exercise. Always make sure you train your triceps with complete focus and intensity just like any other muscle group.

4) Full, 75%, 50%, 25% Reps

This is a great plateau breaker. It is very similar to the famous "21s" exercise for biceps. Here's how it works. Bring the barbell down 75%, then press it up. Then bring the weight down 50% then press the weight up. Then bring the weight down 25% then press it up. Then bring the weight all the way down and explode the weight up. Do this 10 times or whatever it takes until you reach failure. For example let's say you bench 365, then 225 might be a good weight to use on this exercise. If you bench 315, try it with 185 and if you bench 225, try it with 135, as a general guide.

5) Nutrition

Away from the gym, it's very important to rest, eat and grow. We need to eat for repair, recovery and growth. We need to eat to build our bodies. This means we need the right carbs for energy, a high amount of good quality protein to recover, and healthy fats for long-term energy and to keep joints healthy. We should be consuming 6-8 meals a day eating every 2-3 hours. you should also drink at least a gallon of water every day to absorb the protein properly and keep you hydrated. The way we eat will determine how we perform, so keep the protein high and the carbs colorful.

About The Author: Mike Westerdal is a 450 lb. bencher and creator of the Critical Bench Program. Highly recommended for those who are looking for big improvements in their bench pressing. Again, you can get the full list of 50 tips here

Final Thoughts

That's it for this issue and likely '07. Happy holidays. I hope all your '07 muscle gain goals were met. If not, rededicate yourself and make it happen in '08. I have big plans for site improvements in '08 and hope you'll keep checking in. Thanks for all your support over the past year.

Get to pressing and I'll talk at you soon,

JP