For years, you’ve been putting around the gym, lifting fairly heavy, eating fairly big, and you have seen some decent growth as a result. You have seen your physique change from that of an untrained, average looking guy, into someone who is proud to take his shirt off – even if you don’t look like Mr. Olympia. You’ve become a lot stronger too. You’re definitely not one of the stronger guys in your gym, but among your untrained friends, you stand head and shoulders above them in terms of strength. You have evaluated your goals, and while you are one day interested in adding a great deal of size to your frame, you have come to the realization that the numbers you move – particularly on the bench press – are what is of the most interest to you at the moment. You want to lift more weight – period. Here are some steps which can help you to meet the goal of moving double the weight on the bench press.

Redefine your physique

You are no longer a bodybuilder. You are no longer a weightlifter. You are no longer a bulker, a dieter, or anything in between. For the next 104 calendar weeks, you are, in every sense of the word, a powerlifter. If you have any reservations, find a less lofty goal, because this one requires complete devotion. Eat is, sleep it, live it. You’re no longer a bodybuilder – accept it!

Double the protein, up to 500 grams

There’s a good chance that even if you are following a bodybuilding diet, you’re still only consuming 250 to 300 grams of protein per day. This is equal to six meals per day of 50 grams. To bump up your protein gram intake to 75 grams per meal, for 6 to 8 meals, will make a substantial difference in the speed in which you recover from workouts. This equates to more growth – and strength recovery.

Consider the use of a small cycle

Let’s face it. You can adjust your training factors all you want, but the use of a small 10 to 12 week cycle of anabolic steroids is going to take you worlds further into strength gains than anything else you can do. If you are indeed serious about adding 200 or more pounds to your bench press in about 100 weeks, you are going to want to research steroids. This isn’t to say you cannot reach your goals naturally. However, if you polled a group of powerlifters who are over the 400-pound bench press mark, you will find the vast majority of them have enjoyed some chemical assistance at some point.

Cut back on the extracurricular activity

It’s good to live a full, well-balanced lifestyle. However, if you have ambitions of being one of the strongest men in your city, you may want to reconsider the pickup basketball games and nights of dancing at the local club. These activities sap precious recovery resources that could be dedicated to helping your muscles and tendons strengthen and grow.

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