Increase Bench Press By Up To 20 lbs. With Simple Exercise

How would you like a spike in upper-body power and a more powerful bench press after only a few workouts? Yes, I know adding 20 lbs. to your bench press in that short of time sounds unattainable, especially if you have been fighting with the same poundages for a while. 90% of the time people get stuck in a plateau because of a certain muscle weakness that is very easy to strengthen. This weakness is not in the shoulders, chest or triceps, but rather a small group of muscles called the rotator cuff.

The responsibility of the rotator cuff muscles is to support and stabilize the shoulder joint. These muscles protect the shoulder joint stability while performing the bench press and all other upper-body movements. If your rotator cuff muscles are underdeveloped, they become the weak link in your upper-body lifts and your pressing strength suffers, or you could also suffer a injury due to the extreme force put on such a small underdeveloped muscle during  heavy pressing exercises.

In order to strengthen your rotator cuff muscles and get that upper-body power surge you will need to perform direct rotator cuff exercises. Once you incorporate these exercises into your workout (two to three sets twice per week) for a few weeks, you will begin to see increased strength gains in your pressing movements. After a few weeks of consistent rotator cuff exercises you will be stunned with your new found benching power!

Give these exercises a shot for a few weeks and hopefully you will see yourself busting through that stubborn plateau you have been battling with for months.

For more muscle building and plateau busting tips check out Vince Delmonte's 1000 Rep Muscle Building Program.

Egg Protein as a Muscle Gainer

Egg protein has taken a very popular stance in the world of bodybuilding. Egg protein is also known as egg albumen. This is a great source of protein that is tolerated very well by most people, including those who are lactose intolerant.

Egg protein has a very high amount of BCAA's which help drive muscle protein synthesis (protein synthesis is the process of anabolic metabolism that forms new proteins) and hypertrophy ( abnormal enlargement of a body part or organ) resulting in a great muscle gainer. Egg Protein is also rich in the amino acid arginine, which causes NO production.

Egg white protein contains a high amount of sulfur, which is extremely important to the body's hormone producing system, triggering exceptional muscle growth enhancement.

I recommend adding 10-20 grams of egg protein powder to you pre and post workout shake. Another option (my favorite) is Gaspari Nutrition Myofusion, which is a blend of whey protein concentrate, isolate, egg albumen, milk protein isolate and whey hydrolysate. As always old fashioned egg whites are a great version of egg protein.

Egg protein gets a top score of 5/5 for recommended daily use.

For some great muscle building  nutritional information by Vince Del Monte check out this article 6 Muscle Building Nutrition Screw Ups Men and Women Must Avoid.