Bench Mark 90

During my 2nd year of training I decided to really up my game in terms of gaining both weight and strength.

I wanted to gain an extra 10kg of muscle and reach the 90kg mark, I chose 90 as my goal because with my height being 6ft 2in this would give me a BMI of just over 25 (overweight).

In order to pack on the pounds one must get bigger and to do this, stronger. I combined a low rep range, heavy compound approach to my training with a high intake of calories per day (3000+ as a minimum), I changed my usual protein shakes for weight gaining supplements and got down to it.

I kept things in the 6 rep range and focused on the following exercises:
Deadlifts
All bench press variations
All dumbbell chest press variations
Bent over rows
Narrow grip bar rows
Weighted pullups
Weighted chin ups
Weighted dips
Close grip bench
Squats
Clean and press
Military press
Power shrugs

I removed all isolation moves from my workout (something I would recommend to anybody!!) no raises, curls, extensions etc. The man who pointed me in this direction is Jason Ferrugia, his website is exceptional!

I gained 8-9kg between Jan 2012 & Jun 2012, strength rapidly increased during this time and continues to do so.

I hit 90kg around a week ago, but will continue to train in this way, just adding a few specific bicep and tricep exercises.

Feel free to email me with any questions at hugh_bennett@hotmail.com