Use a Standard Weight Lifting Bench to Build More Muscle

June 2, 2012 by  
Filed under Weight Lifting

A regular standard weight bench can help you build more muscle with your bodybuilding workout routines if you know how to use one correctly. Set an olympic weight bench in flat, incline, and decline positions for more options on executing compound exercises. In the flat position, do dumbbell and barbell bench presses using 4 sets of 8 to 12 reps. Do that for 3-5 weeks. Then switch over to 5 sets of 5 reps for a few weeks afterwards for proper periodization of volume and intensity. Now adjust the bench to the decline position and use dumbbells for bench presses. Start with a low volume approach. An example would be 6 sets of 3 reps or repeat five sets of five reps again.

Then go to a lower intensity (with respect to weight) and higher reps and increased frequency. Something like 4 sets of 15 would be fine. Now switch to the flat position on the weight bench and periodize accordingly again.

You can follow this same periodization scheme with other compound movements like bench rows, db rows, and shoulder presses.

You can see how versatile a weight bench is for building more strength and muscle mass. Add a squat rack or full walk-in power cage to the bench and you can perform a number of lower body compound exercises. These include deadlift, squat, stiff leg deadlift, and good mornings. If you’ve followed the above examples, you’ll know that you can organize these movements with the same rep, set, and frequency schemes. Do high reps. Do low reps. Vary your training. You’ll build more muscle and strength in the long run if you use a standard weight lifting bench wisely. It makes for a great addition to your home gym.

If you want to know more about how a weight lifting bench can help you build muscle, then look into our standard weight bench guide.

Bench Press
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