Strength Training for Athletic Success and a Healthier Lifestyle

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The Heavy Sports Workout--To blast your bench press

I've always believed that to get bigger muscles or get stronger, you have to lift heavy weights, but not for two hours at a time. I prefer 45 minutes to an hour and get great results in my bench press.

To make it simple, I used the poundages I was using when I was bench pressing 300 lbs, but I always tried to go heavier every week.

Always stretch thoroughly before any type of work-out.

Day 1--Chest and Triceps

Flat Barbell Bench--135lbs x 1set x 15 reps
                               225 x 1 x 8
                               265 x 1 x 3
                               275 x 1x failure
                       135lbs x 1set with pauses 2 inches off chest, first rep hold  for  count of 10, then next set 9 etc...
                               Heavy Negatives every 3 to 4 weeks.

Close Grip Bench-- Hands 6 to 10 inches apart
                        135lbs x 1 set x 10 reps
                        225 x 2 x 5(failure on last set)

Incline or Flat Dumbell Bench-- I do Incline one week, flat the next week
                                            100lb dumbells x 1x 10
                                                    120 x 1 x failure

Behind the head dumbbell press-- 100lbs x 2 x 10

After these heavier exercises, I'll usually do a couple sets of flyes with a good stretch or the pec dec machine for chest, and strict tricep pressdowns, then the workout is over. It usually takes about 45 minutes, and I try to increase the weight each week.

Day 2 and Day 3 I either take a rest one of the days or do legs and biceps together or split them between 2 days if I'm feeling lazy.

Day 4 --Back and Shoulders

I believe in alot of shoulder stretching and rotator cuff exercises before I    get into heavy shoulder work. I find doing heavy shoulder work really       helps with getting the bench press up. I'll just go into the shoulder  part       of my routine, as my back routine  changes frequently, but I like to do       alot of heavy rows.

                 Front Dumbell raises--20lbs x 1 set x 10 reps per arm
                                                      40lbs x 1 set x 8reps
                                                      50lbs x 1 set x 6reps

                Rows for Back--Heavy as you can

                Dumbell shoulder press-- 60lbs x 1 x 8
                                                           80lbs x 1 x 8
                                                           100lbs x 2 x 8 or failure on last set

                Deadlifts-- a great power movement. Go heavy, and don't hurt   your back. Make sure to use proper form.

                I usually finish the workout with some different exercises for the  rear deltoids and back. I usually do shrugs every 2nd week.

I only do each bodypart once a week with my system. Some people can probably do it more often, but I feel that my bench days go better when my shoulders are fully healed after attacking them with heavy shoulder presses.

I've also found this system works better for me than some powerlifting power cycles as I don't seem to have a long enough recovery time between the workouts.  A person taking steroids can probably step up the frequency and have even better results.

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