Front-to-Back Loading for Bench Press Strength

This method is going to start by using the concept of "front loading," which basically means doing more work towards the "front" of your workout, while you're fresher.

Normally, when you do front loading, you taper down the volume as you fatigue, so you can stretch out the workload.

In this case, we're going to go a step further and add in something I refer to as "back loading"...which in this case means you're going to strategically use rest periods and rep ranges to MAINTAIN volume and performance as you go through the workout.

This makes it incredibly effective for building strength.

It sounds complicated but once you see it action and how the numbers work, you'll see the elegance of the method.

How To Do Front-to-Back Loading for Bench Press...

First, you'll need to a set up a bench press station. Load a bar with about 80% of your 1RM weight. I'm using 205 lbs here and this turned out to be the perfect weight.

You will use the SAME weight for the entire workout...there's no changing weights at any point.

FYI, this entire workout takes about 45 minutes to perform, so plan accordingly. It may not be feasible to do this technique with barbell bench press if you're working out in a crowded gym with people waiting for equipment. You may need to do dumbbell press instead.

If you're training at home or the gym is not crowded, you'll be good to go.

This technique also works great with squats and deadlifts (or any other big, compound exercise).

The format is basically a set countdown, with increasing rest periods, and adjustment to rep numbers.

• You'll start by doing 10 "sets" of single reps, with 10 seconds rest in between reps.
• When you've done 10 seconds, take 20 seconds rest before you start the next group of sets.
• Then 9 sets of single reps with 20 seconds rest.
• Then 8 sets of singles with 30 seconds rest.
• Then you're going to increase to TWO reps per set and do 7 sets with 40 seconds rest.
• Then 6 sets of 2 reps with 50 seconds rest.
• Then 5 sets of 2 reps with 60 seconds rest.
• Then you're going to increase to THREE reps per set and do 4 sets with 70 seconds rest.
• Then 3 sets of 3 reps with 80 seconds rest.
• Then 2 sets of 3 reps with 90 seconds rest.
• Then 1 set of 3 reps with 100 seconds.

So essentially, when you start, you're doing a lot of single reps with very little rest (and, to be honest, the first 1/3 of the workout will likely feel relatively easy...that will change).

Then as you go through the workout, you do two reps with moderate rest, then finishing with 3 reps with longer rest.

This matches the "fatigue curve" of the workout very effectively, allowing you to maintain performance and training volume by strategically increasing rest periods.

Don't push to failure on any of the reps or sets. You will need to push HARD to complete the reps, but don't start a rep you know you can't finish. If you need to, cut the set short and stay at that rep number, e.g. if you're supposed to switch to 3 rep sets but you can't, just stick with 2 reps for the remainder and adjust your weight next time you do this workout.

Here's a chart of what the entire Front-to-Back Loading bench press workout looks like.

Having done a variety of strength-building methods over more than 30 years of training, I have to say this one ranks right up there with some of the top that I've used.

You're not using super-heavy weight, but because of how the sets and reps are arranged, after the first group of 10 reps, the build-up of fatigue means you're close to your "fatigue adjusted" One Rep Max for much of the workout.

And because you're adding reps as you're increasing rest periods, you're stretching out the effective volume being placed on your body in this state.

Definitely try this one with bench press...and also with squats, deadlifts and whatever other big exercises you'd like to develop strength in.

If you prefer a simpler apporach to strength, try doing 20 Rep Cluster Training with the bench press.

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