Weight Lifting Bench Routines

So you want to get big and buff.great! But before you get rockin' in the gym, you should have a plan and work that plan. If you don't, you could strain muscles and set yourself back instead of moving forward to building bigger muscle mass than ever before. One of the best ways to ensure positive movement in your weight lifting is by establishing set weight lifting bench routines.

Establishing bench routines will set a plan that includes exercises, quantity of sets, the number of reps etc. that you do for each muscle group and how often you execute these elements. An example of a bench workout routine would be to do two sets of the flat bench press, two sets on the decline bench press, and two sets of dumbbells on the bench.

Now, the frequency of how often you do this routine is referred to as the split which indicates how you break up your routine to address each of your targeted muscles. For example, you would follow the above number of sets on their corresponding pieces of equipment on alternating days, breaking it up even further by considering the supporting muscles that are involved. It's absolutely imperative to abide by this since you don't want to tear or strain your muscles. Some people simply think that the more they work out, the bigger they'll get. But the opposite is true since you'll be damaging your muscles if you overwork them.

For example, you would work on your chest, triceps and shoulders on one day, followed by biceps and back on the same day as these muscles all use the same secondary muscles. Obviously you wouldn't work all of those muscle groups on the same day, so you would further divide those muscles that involve supporting muscles so that they are far enough apart in time to avoid pulling or straining your muscles: chest on the first day, triceps two days later, and then shoulders two days after that. Meanwhile, you'd do biceps the same day you work your chest, and then work your back the same day as your triceps or shoulders.

The important part to remember is that all bodies are different, so the healthiest way to get your workout routine down is to pay attention to how your body feels. You'll obviously feel pretty sore after a week or two if you haven't been working out much, but after a few weeks, you should feel your muscles adjusting to your routine. If you still feel extremely sore, try switching up your routine.