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.

Strength Training and Fat Burning

Quick Hit on Strength Training and Fat Burning


It seems as though there is a misunderstanding when it comes to strength training - big bulky muscle right? People looking to lose weight want absolutely nothing to do with a weight or strength training program. They are under the impression that they should diet and spend endless hours doing cardio work.

The above approach is not wrong, but extremely outdated. Strength training plays a valuable role in fat burning and speeding up the bodies metabolic rate.

When strength training for fat loss you want to keep your rep range between 15-20 reps and rest no longer than 45 seconds in between sets. This volume will increase your heart rate as well as elevate your metabolism.

This type of strength training will build lean toned muscle, taking the place of the layer of fat resulting in a more sculpted body. When you increase your lean muscle, it will naturally increase your metabolism due to your bodies increased requirement for fuel at rest.

A combination of strength training and cardio is necessary for optimal fat burning results. Results will not be achieved unless you are consistent, dedicated and 110% motivated.