3 Tips to Increase Your Bench Press

Bench press, have you ever tried it? Are you looking to improve it? This video will help if you're a beginner, intermediate, or advanced trying to push past a plateau! Sometimes going back to the basics is the best thing we can do. Share this with your gym partner who will find some value in this too!

Tip number one…

Training Volume!

If you’re trying to build, you must make sure that your volume is high enough to be able to break down the muscle tissue so that it can recover and build back stronger. 1,2 even 3 sets won’t do this as well as 4,5 and even up to 6 sets on a single exercise.

I always recommend warming up before starting the workout. For the number one set, make it light. Don't go too heavy on your warm-up set or on your first set. The first set should be easy, it should be light, and you should be able to perform about 10 reps, that's how much I do all the time for my first set. Second set, don't be shy, push yourself! Don't think that you have to go up only 5 pounds at a time, put on 10 more pounds, 20 more pounds. And if you're willing, if you're daring, put on 30 more pounds.

After the heavy set… rest.

This is a big part. This is tip number two:


Recovery in and outside the gym is very important. In between your sets you're gonna want to rest no less than 1:30, maybe even 2 minutes long. You want your muscles to recover the energy that it just used on that heavy set, and you want to be able to have enough time to recover those muscles so you can go into your second set, go into your third set, fully recovered, fully prepared for that weight, so your muscles are able to lift it.

As you see in the video, on my fourth set of the bench press, I am pushing heavy, right? I've been incrementally going up in weight every set, and on my fifth set, I’m going to one rep, failure almost, and I had a spotter to make sure that I don’t drop the weight on my neck... I think he helped me out a little bit too, Freaking A!

If you're spotting someone, don't touch the bar unless they say grab it, alright? Don't touch the bar, OK… don't touch it!!

Ha, ha, Anyway, after my bench press, I go onto my second exercise, now we're going into the third tip which is...

Training Intensity!

Tip number one was training volume. Like I said, I think you should be bench pressing 5, 6, maybe even 7 sets of heavy weight anywhere from 5 reps, 4 reps, 3 reps, 2 reps down to 1 to increase your strength, alright. And then tip number two, recovery with those two-minute rests in between, make sure your muscles recover fully, and then even outside the gym make sure that you're not hitting bench every single days, but you're hitting it three times a week giving your body enough time to recover.

Tip number three, training intensity, guys I am lifting as much weight on these last couple sets, and then I'm moving onto incline dumbbell press trying to lift as much weight as possible. The intensity that is going on this workout is very high, very intense. I'm writing this article a couple days after, and I am still sore because of how intense it was. I literally could not lift it anymore by the end of each set. My 4th set of dumbbell inclines, I went to complete failure on my fifth rep, and that's intensity, that's going until you can't go anymore.

That's what you should be focusing on when you are trying to increase your bench press. I hope this article helped you out, and I hope that you were able to grab some tangible tips that you could use to help increase your bench press in the future.

Thank you so much for reading.

Always committed to your success,

Coach Malek


Meal Replacement Smoothies: Your New Weight Loss Plan


Smoothies can be your most valuable solution to eating healthy and losing weight! I believe in them so much I recommend drinking at least two of these powerful superfood drinks a day. Not only will you save money but you will feel amazing. Who doesn't want that!

Here Are 3 Reasons Why I Recommend Drinking Smoothies.

  1. It is an easy way to consume vegetables I normally would not!

2. Fills you up and is less than 500 calories!

3. Convenient because it takes less than 5 minutes to make!


In order to feel full you need to incorporate some sort of carb, fat or protein in the same meal. 

Making a smoothie can be your ultimate solution to dietary fiber; the key ingredient in making us feel full and suppressing appetite. 

An unhealthy diet habit is drinking coffee first thing when you wake up! When you rise in the morning your body is in it’s most dehydrated state.

Don’t have time for breakfast in the morning? Make a smoothie before you go to bed and store it in the fridge. When you wake up take it with you on the go and go conquer the day! 

Eating small meals throughout the day every three hours is one of the biggest tools when trying to lose weight. Smoothies only take 5 minutes to make and can be used for two of your meals. Not only that but they are portable! You can take your smoothie with you wherever you go!


Best Way to Burn Fat Fast


The 6 Key Health Components to Burning Fat

There are so many myths out there on how to burn fat. Now days, everyone thinks they’re a personal trainer/nutritionist and people are being misinformed. Throughout my 7 years working as a certified personal trainer and nutritionist, I have seen what training and nutrition methods continue to give results to a wide range of clients. I am about to share with you what I have found to be the best ways to burn fat fast!

1. Complex Carbohydrates 

Carbs are loaded with dietary fiber, which is responsible for making us feel full faster. When we don’t eat enough carbs, we end up consuming too many empty calories at once because it takes longer to get full and suppress appetite. When we consume more calories then the amount required to burn fat we go into a calorie surplus which is great for bulking but not cutting.

2. Calorie Deficit Meal Plan 

You need to be on a calorie deficit meal plan in order to lose fat. A calorie deficit is when you burn more calories through exercise than you consume.

3. Consistency

Being consistent is the fastest way for you to achieve results in anything your doing in life. The thing I love about health and fitness is you cannot cheat your efforts. If you do the right things in the gym and in the kitchen it will pay off. 

4. Protein

When entering a calorie deficit its important to include the proper amount of protein consumption in order to maintain or build lean muscle. Amino acids, which help restore muscle tissue, are found abundantly in protein. Protein is proven to make the stomach feel more full after a meal, thus reducing our urge to snack. A protein heavy diet will energize the body throughout the day. 

5. HIIT Training

The most effective training for burning fat is HIIT or high intensity interval training. HIIT is training is an all out burst of energy for a short period of time repeated over and over taking minimal rest between sets. One of the most beneficial things about HIIT is its after burn effect know as EPOC (excess post-exercise oxygen consumption. This increases your metabolism and burns calories up to 24 hours after interval training, so you can lose fat while you sleep!

6. Sleep 

Sleep is important for recovery of the CNS (central nervous system) which is crucial for fat loss. Sleep is also a stimulator of GH (growth hormone) secretion. Growth hormone is one of the most powerful fat loss hormones in the body. We need at least 7.5 hours of sleep per night to maximize growth hormone release and increase fat burning potential.

Believe it or not I have personal training clients who have been working with me three times a week for 3 or 4 years. Have they gotten in better shape? Yes! Have they reached their physique goals? No! Why? Because they only spend 2 or 3 hours a week with me.

Proper nutrition and fitness is a full time commitment which is why virtual personalized programming is so effective. When a clients knows exactly what to eat and how to workout every single day they are guaranteed results if they follow the program.


Best Supplements for Muscle Gain





Alright guys, so Max Muscle just hit the Market, huh?

Since they are for sale, let's talk about Supplements and our belief system in them, shall we?

The best supplement if you're looking to build muscle

By far, if you want to do it the natural way, creatine monohydrate is the best supplement for muscle gain.

We recommend no flavor.. keep it as natural as possible.

Drink it with water.

How much?

5 grams, because we noticed if you take anymore than that you will get bloated... so 5 grams with water.

Before or after a workout?

"I really try and take it before bed." - Stevie Compagno

"I've always taken it either before or after. I... used to take 2.5 before and 2.5 grams after." - Coach Malek

Another thing we noticed is that they'll tell you to load.

That is the biggest bull sh** marketing scheme ever!

It's False!

(You don't need to load)

It's all to get you to buy more of their products.

All you need is 5 grams a day with water. A teaspoon...

You won't get bloated...

You'll stay shredded...

If you over do it you're just going to get bloated, and you're going to get a little pot belly.

Don't be Pot Belly Billy!

What else can they take?


So one, creatine monohydrate.

Two, protein powder.

Which one are you taking right now?

"I'm taking the Garden of Life" - Stevie Compagno

Where can you get it?

You can just get it on Amazon.

Of course, you can get anything on amazon...

because that's where it's headed, so.. Ya.

Casein powder is also good, that's a slow release protein.

If they want to get one of them, which one would you recommend?

I'd just recommend getting the meal replacement.

A meal is better to eat, you'd rather whole foods than a powder, but it's hard to eat, you know, every three or four hours, so that's why I just take the meal replacement. That way I'm able to get in my four or five meals in a day.

Makes it a lot easier.

What else can we tell them about supplements?

In terms of muscle building, those are the main things, and if we were to give you one more it would have to be; the multivitamin and/or fish oil

Just to clarify...

Only take creatine if you're following a hard core strength training program.

If you're not doing that then don't take it.

Remember guys,

the best supplement you can take is a healthy diet.

And that's a fact.

Much love guys,

Thanks for reading!

SCFIT baby!