The bench press is said to be the “king of chest exercises” known for it’s ability to build an eye popping chest. You see many people use the bench press to measure their strength gains and even their manhood, based on how much weight they can bench. One of the most common questions you will get in the gym is “how much can you bench?” so if you don’t want to embarass yourself in the gym pickup a barbell and start using the bench.

The reason the bench press is such a popular exercise in weight training routines is because it offers significant advantages over other bodybuilding exercises.

One of the biggest advantages of the bench press is that it allows you to lift a lot more weight. When you do other upper body exercises you are restricted by how much weight you can add. Adding extra weight to the bench press exercise allows you to progress and sufficiently challenge your muscles – which is crucial for building muscle.

If your training routine consisted of only lifting the same weight all the time there is no way you can expect to gain significant size. The fundamental reason why the bench press outperforms any other upper body exercise if you want to build massive chest muscles is the ability to lift heavy weights.

In addition to having the ability to lift heavy weight, the bench press exercise can be performed in a number of variations to further challenge the body. If you are thinking about setting up a home gym, make sure you purchase an incline bench so you can do all the bench variations. You can do the incline bench press, decline bench press, flat bench press, and use barbell or set of dumbbells for the exercise. There are so many different ways to mix it up with the bench press, and with all the exercise variations you are hitting different muscle groups in the upper body.

The best idea would be to include variations of the bench press in your training program for a more well rounded approach. The bench press exercise has a distinct advantage over other upper body exercises and as such should be given due consideration. Remember that if you are trying to build muscle mass in the upper body, you can’t look past the bench press.

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What holds a bodybuilding program together are the goals that drive you to success. It becomes a purposeless endeavor when you train without goals. It’s the same as when there isn’t a destination in mind, a man cannot walk. A man will walk but where to? It can happen to you as well training without a specific agenda in mind. Goals drive your interest, your passion, and is the instigator of what keeps you going from day in and day out. It’s what originally initiated you to start training on your own accordance.

Right from the word go, goals can influence your decision in a bodybuilding program. For example, when you start a training program, there is something at the end of your training that you want to gain because of the training you’re doing. The way you train has a purpose, no matter what it is. When deciding your goals, you evaluate on how you would like to achieve it, causing you to start exercising as a immediate response.
You have to decide where to train when you decide to train your body that is. Whether if you want to join your local fitness club, or even set up a gym in your own home, it’s the goals in mind that contributes largely to your decisions. To achieve specific goals in mind, contributing factors such as personal trainer availability, weight equipment, convenience and even the location, also are factors upon your decisions.

We start training based around our goals when it comes down to business. We keep making decisions regarding the progress of the training, having your training style molded around achieving your goals. If you’re not getting the results you want, you simply change it up to a certain degree to accommodate your needs when getting the results you want. To put it simply altogether, you need a reason to train. If you don’t have a reason, or inner resolution, then training becomes boring and you go no where.

Even without a reason, training is better than not training at all. But like I’ve mentioned multiple times, in order to succeed, find the reason to train. Once you integrate your resolution and reasons to your training program, you WILL go far. Trust me on this. Also, just another small tip. When you do find out the reasons for working out and getting into shape, make sure you are doing it more for the better of you and not of anyone else. People that workout mainly for others and not for themselves generally do not succeed and do not go far when it comes to getting the results you want.

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From The Back Cover:

Five-time Mr. Universe, Seven-time Mr. Olympia, and Mr. World, Arnold Schwarzenegger is the name in bodybuilding.

Here is the classic bestselling autobiography which explains how the “Austrian Oak” came to the sport of bodybuilding and aspired to be the star he has become.

“I still remember that first visit ;to the bodybuilding gym. I had never seen anyone lifting weights before. Those guys were huge and brutal….The weight lifters shone with sweat; they were powerful looking, Herculean, And there it was before me-my live, the answer I’d been seeking. It clicked. It was something I suddenly just seemed to reach out and find, as if I’d been crossing a suspended bridge and finally stepped off onto solid ground.”

–Arnold Schwarzenegger

Arnold shares his fitness and training secrets-demonstrating with a comprehensive step-by-step program and dietary hints how to use bodybuilding for better health. His program includes a special four-day regimen of specific exercises to develop individual muscle groups-each exercise illustrated with photos of Arnold in action.

For fans and would-be bodybuilders, this is Arnold in his own words.

My Take on the Book:

This book takes you through Arnold’s life and shows you what he went through to get to be a number one bodybuilder. His exploits in bodybuilding and his mental attitude towards bodybuilding. It is the greatest bodybuilding biography.I read this book serveral times. It is inspiring.

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From The Back Cover:

A mysterious intestinal disorder nearly killed Peter Nielson at the age of 15. After doctors were finally able to diagnose Chrohn’s Disease, after he finally confronted and beat self-pity, the fragile Brooklyn teen dedicated his life to fitness and health.

The story of his journey from pumpimg iron at a gritty Flatbush gym to posing at Studio 54 to winning the Mr. International Universe title is riveting and inspiring chronicle of success forged from adversity.

In Will of Iron, Nielson reveals a passion for fitness far beyond the narrow scope of bodybuilding, He shows how the principles of nutrition, exercise, and mental toughness that won for him more than 70 trophies, can translate to a healthy lifestyle for anyone.

Gym rate will find a “clean” path to success without steroids. Readers who have never pumped iron or never even jogged a block will find themselves determed to put true quality in their quality time by getting, and staying, fit. And young and old alike will discover a fascinating, compelling, and inspiring story.

My Take on the Book:

I really liked this book. It is a very inspirational read. After seeing what this person went through, you can appreciate how good you really have it. This book shows what a person can go through and still make it. There are also sections on nutrition, conditioning and training.

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Setting Goals:

Why do you want to become a bodybuilder? Why do you want to become fit? The first step in any program is to decide why you are undertaking a bodybuilding or fitness plan. Some people start a program because they are overweight or because they want to look better. These are good reasons but, make sure that you are doing it for yourself. A higher percentage of people stick with a plan because they are committed to themselves. Get started now to see a difference tomorrow.

Setup Goals For Today:

By setting up immediate goals you will be setting a solid foundation for gains.
Plan what you are going to eat today.
Plan your workout.
What are you going to accomplish today?
Take it one day at a time and you will succeed. Being consistently disciplined is most of the battle.

Short Term Goals:

Make sure that you start out with some short term goals. Most people set themselves up for failure because they think that they can get big overnight. Rome wasn’t built in a day. Start slow and build up to lifting that 300 pound bench press. Add a little extra weight every week or every couple of weeks. Don’t jump right in and hurt yourself or get so sore that you won’t want to continue. You will be sore in the beginning but, this is part of the deal. After a few weeks the soreness will occur less frequently.

Long Term Goals:

Setup some long term goals for the next 3 to 6 months. Setup more goals for 6 months to 2 years. Example:
“I want to be able to do (you fill in here).”
“I would like to look like (you fill in that person here).”
Find a picture of someone that you admire and visualize yourself looking like that person. Make sure that your goals match the time allotted. Don’t expect to look like Dorian Yates in 3 months. Be realistic but, dream a little. Visualization is a powerful tool. Visualize each workout and the workout will become better.

Keep A Logbook:

Write down your training, nutrition and goals. By keeping track of your progress you can easily see where you are versus where you will be.

Make sure that you write the date on each entry.

Training: Write down your exercise, your sets, and your reps. Write down a little about how you felt that day, your bodyweight, and whether you stretched or not.

Nutrition: Write down what you eat and count calories. Write down what vitamins, minerals and supplements you take.

Goals: Write down your short and long term goals.

Workout with a Training Buddy:

Some people like to train by themselves. Others like to workout with someone. If you choose to workout with a friend make sure that you have similar abilities. You wouldn’t want someone spotting you that couldn’t lift the weight if it becomes too heavy for you. A training buddy can be very motivational. You can push each other to attain each other’s goals. If you know that your friend is going to be at the gym you are more likely to show up to train.

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