Build Muscle And Boost Your Bench in 8 Weeks
What two things do most guys want when they take
up weight training? Bigger muscles and a bigger bench. Unfortunately,
their enthusiasm for these goals is a big reason most men don't
get either. From now on, when you hit the gym, take a look around
and start paying attention to what others are doing.
You'll quickly notice some standard muscle building
no-no's. First, their weight lifting routines are far from balanced.
When's the last time you saw anyone working hard on the deadlift
or the free weight squat? Heck, nowadays, how many so-called "gyms"
even have a power rack? Not many. By not pursuing a balanced bodybuilding
routine focused on the big, basic movements, you're really limiting
the amount of muscle you can build.
If you focus on exercises for your biggest muscles,
the back and the legs, you'll start building muscle everywhere.
You'll also see your strength and poundages shoot up on your other
exercises as well. And that includes the bench press.
The other major stumbling block people run into
when trying to build a big bench is that they bench too much. They
do too many sets too often. They end up overtrained, weaker, and
possibly with shoulder and rotator cuff injuries.
So what can you do to build a bigger bench? First,
start focusing on deadlifting and squatting. And, more directly,
implement power cycles specifically geared toward increasing your
bench press. Here's an eight week power cycle you can use today.
You'll be performing five sets each workout. Two
of these sets will be warm up sets and the final three will be your
work sets. Let's say you start your cycle with 170 pounds. Each
workout you'll warm up sets will look something like this:
125 x 10 followed by 140 x 6
Your work sets will follow:
Week 1: 170 x 5 x 3 (3 sets of 5 reps each)
Week 2: 175 x 4 x 3
Week 3: 180 x 3 x 3
Week 4: 175 x 5 x 3
Week 5: 180 x 4 x 3
Week 6: 185 x 3 x 3
Week 7: 180 x 5 x 3
Week 8: 185 x 4 x 3
Depending on your current strength levels, recovery
ability, and whether you're overtrained at all from your previous
routine, you might be able to make better progress by implementing
two bench press workouts per week.
After you work through a successful eight week power
cycle, you'll want to shift gears for a few weeks and perform sets
with some higher repetitions. Shoot for 4 or 5 setes of eight reps
Remember to train your other muscles as well. Properly
working your shoulders, triceps, back and even legs will help you
build a bigger bench as well as building bigger muscles. Don't be
one of those guys that benches and does some arm work and that's
the extent of his workout.
Give this power cycle an honest try and see if you
don't end up boosting your bench and building bigger muscles.
Gregg Gillies is the founder of Build
Lean Muscle.com His articles have appeared in Ironman Magazine.
He has written two books and is a regular contributor to Body Talk
Magazine. Grab a copy of his free ebook Fast Mass! at Build
Article Source: http://EzineArticles.com/?expert=Gregg_Gillies
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