You will learn
* How to use the conjugate method of training to increase your max bench press.
* How to use the Dynamic Effort method to increase bar speed to smash through sticking points.
* The best Dynamic Effort Cycle to use (over 60 presented) and when to use them based on your current sticking point.
* How to set up chains and bands for maximum results.
* How to use Max Effort Methods (multiple exertion, maximal concentric, maximal isometric, maximal eccentric, forced reps, restricted range, cheating, circa-maximal, and holding) to increase your pressing power. Also, when and why to use each one.
* Beginner, Intermediate, and Advanced Max Effort cycles.
* The Max Effort Matrix and how it will work for you.
* How you use the Repeated Effort Methods (super sets. pre-exhaust, failure, rest pause, strip sets, segmental, clusters, pyramids, timed sets, diminishing sets) with your supplemental and accessory movements and NOT overtrain or run into needless injuries.
* How to use the Supplemental Matrix .
* Supplemental Exercise Training Cycles designed to increase the bench press.
* How to use the Accessory Matrix.
* Sample Accessory Cycles.
* Injury Prevention - Accessory Movements and Cycles.
* How to use Bridging to avoid overtraining and injuries.
* What to do when you are weak off your chest.
* How to increase your lockout.
* What to do if you strain a pec.
* How to increase your raw bench press.
* How to increase the 225 bench press/ rep test.
Plus....
* A 9 week beginner program. .
* A 9 week intermediate program.
* How to use and train your bench shirt by 11 members of Team EliteFTS.
* The Best Bench Press Articles from Elitefts.
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