The Hypertrophy Secret for a Stronger Bench Press | 160x12

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Today, I'm celebrating a huge personal best: 160kg for 12 reps on the bench press—my best performance on this lift since turning 40! This achievement isn't just about lifting heavy; it's about smart programming, avoiding plateaus, and training for longevity.

In this video, I reveal my philosophy behind phasing in high-rep, high-volume work to build a stronger bench, even after years of training.

I'll break down:

The Plateau Problem: Why spending too much time on low-rep strength work can halt your progress and how to fix it.


Strength vs. Hypertrophy: The critical difference between the two and how building bigger muscles increases your potential for strength.

The Power of High Reps: Why high-rep sets (5-30 reps) are crucial for building muscle, giving your joints a break from heavy loads, and preventing injury.

Advanced Bench Press Technique: I demonstrate a "flared elbow" dumbbell press to specifically strengthen the pecs in their most vulnerable, stretched position—a technique borrowed from bodybuilding to prevent injuries.

The "Take Your Gains and Run" Rule: After hitting a big milestone, I explain why it's best to stop while you're ahead to avoid an adrenaline dump and poor subsequent sets.

Rewriting the Rules of Longevity: At 43, I discuss how I'm still progressing by adapting my training—spending more time on warm-ups and reducing my overall volume.

This is the exact information I use in my own training and with my clients. It proves that with a smart approach, you can continue to get stronger, no matter your age or experience.

Don't forget to like this video, drop a comment with your biggest training lesson, and subscribe for more no-BS strength advice!

Video Chapters
0:00 - Intro: Bench Press & The Pursuit of Strength
0:46 - Training on a Budget of Time Today
1:28 - Why Building More Muscle is Key to Getting Stronger
1:51 - My Story: Over-specializing and Hitting a Plateau
2:14 - The Cost of Always Lifting Heavy (Joint Pain)
2:33 - The Face Life Forced Me to Go Back To (High Rep Work)
2:47 - My Recent Progression: 150kg for 15 Reps
3:12 - Today's Goal: 160kg & Beating My Old PB of 11 Reps
3:49 - Let's Get Into It
5:01 - 160kg for 12 Reps!
5:36 - The Best I've Done Since I Was Over 40
6:04 - Rewriting the Rules of Strength Peaks (It's Not 38)
8:18 - How My Training Has Changed Over the Years
9:02 - Taking My Gains and Running
10:21 - Why We Do Secondary Exercises (Avoid Redundancy)
12:27 - Why I'm Doing Flat Dumbbell Press (Shoulder Rehab)
13:07 - Hypertrophy for a Strength Athlete vs. a Bodybuilder
15:38 - Flared Elbows: The Secret to Pec Hypertrophy
16:06 - Strengthening the Pecs at their Weakest Point
17:39 - Post-Set Reflection: The Flare Felt Unfamiliar
18:54 - Full Range of Motion Under Load for Flexibility
20:17 - Hypertrophy Rep Ranges & The Last 5 Reps Theory
21:47 - Why Bodybuilders are Not Efficient (and why that's good)
22:46 - My Rule: Keep Squats Lower Reps, Accessories Higher Reps
23:41 - Final Sets & The Importance of Safety
24:30 - My Workout Recap
25:01 - How to Set Up Your Long-Term Bench Press Program
25:44 - Outro & Final Words