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