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Build Muscle And Boost Your Bench in 8 Weeks
What two things do most guys want when they take up weighttraining? Bigger muscles and a bigger bench. Unfortunately,their enthusiasm for these goals is a big reason most men don’tget either. From now on, when you hit the gym, take a lookaround 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 deadliftor the free weight squat? Heck, nowadays, how many so-called”gyms” even have a power rack? Not many. By not pursuing abalanced bodybuilding routine focused on the big, basicmovements, you’re really limiting the amount of muscle you canbuild.If you focus on exercises for your biggest muscles, the back andthe legs, you’ll start building muscle everywhere. You’ll alsosee your strength and poundages shoot up on your other exercisesas well. And that includes the bench press.The other major stumbling block people run into when trying tobuild a big bench is that they bench too much. They do too manysets too often. They end up overtrained, weaker, and possiblywith shoulder and rotator cuff injuries.So what can you do to build a bigger bench? First, startfocusing on deadlifting and squatting. And, more directly,implement power cycles specifically geared toward increasingyour bench press. Here’s an eight week power cycle you can usetoday.You’ll be performing five sets each workout. Two of these setswill be warm up sets and the final three will be your work sets.Let’s say you start your cycle with 170 pounds. Each workoutyou’ll warm up sets will look something like this:125 x 10 followed by 140 x 6Your work sets will follow:Week 1: 170 x 5 x 3 (3 sets of 5 reps each)Week 2: 175 x 4 x 3Week 3: 180 x 3 x 3Week 4: 175 x 5 x 3Week 5: 180 x 4 x 3Week 6: 185 x 3 x 3Week 7: 180 x 5 x 3Week 8: 185 x 4 x 3 Depending on your current strength levels, recovery ability,and whether you’re overtrained at all from your previousroutine, you might be able to make better progress byimplementing 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 withsome higher repetitions. Shoot for 4 or 5 setes of eight repsper set.Remember to train your other muscles as well. Properly workingyour shoulders, triceps, back and even legs will help you builda bigger bench as well as building bigger muscles. Don’t be oneof those guys that benches and does some arm work and that’s theextent of his workout.Give this power cycle an honest try and see if you don’t end upboosting your bench and building bigger muscles.
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