Use This Muscle Building Program to Build Muscle And Boost Your Bench in 8 WeeksThe right muscle building program will do wonders for your strength and size. 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 mendon't get either. 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, basic movements,you're really limiting the amount of muscle you can build. If you focus on exercises for your biggest muscles, the backand the legs, you'll start building muscle everywhere. You'llalso see your strength and poundages shoot up on your otherexercises as well. And that includes the bench press. The other major stumbling block people run into when tryingto build a big bench is that they bench too much. They dotoo 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, 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 canuse today. 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 6 Your work sets will follow: (continued below)
Week 1: 170 x 5 x 3 (3 sets of 5 reps each) 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 implementingtwo 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 setswith some higher repetitions. Shoot for 4 or 5 setes ofeight reps per 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 beone of those guys that benches and does some arm work and that'sthe extent of his workout. Give this muscle building program and power cycle an honest try and see if you don't end upboosting your bench and building bigger muscles.
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