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