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How I Mastered a Monster Bench
By Eddie Robinson, IFBB Bodybuilding Historian
Time and time again I'm questioned on what type of training routine I did as a teen in order to capture two world records on the bench. Read on to find out how I was able to do this and many other activities.
Time and time again I'm questioned on what type of training routine I did as a teen in order to capture two world records on the bench in the 220 pound class with two successful attempts at 510 and 575 pounds. Then set a new world record at 610 pounds.
I remember getting a call from Joe Weider asking me if I would be interested in doing a series of articles for Flex on how I took my Teen world records. Of course I didn't hesitate to take Joe up on his offer. Joe went on to ask me about the type of training I did and if I ever considered getting into bodybuilding?
At the time I thought to my self, "ya right, from football player, Golden Glover, Power lifter to getting on stage half naked in a Speedo?" I said "Joe" you've got to be kidding me? Joe stated, in all reality Eddie you will not make millions in power lifting but you may have a shot at it with a Bodybuilding career, you have the genetics and the brute strength to be one of the greatest.
Needless to say Joe was right and I took his advice and transformed my body and training that escalated to a twelve-year contract with Joe and a history of being featured in over 75 national and international covers and over 250 training articles over the course of my IFBB Pro career.
Many of times I have sat down with Vince McMahon (WWE) Joe Weider (AKA) The Master Blaster, Dr. Fred Hatfield (ISSA), Dr. Maro Di Pasquali (IOC & Metabolic Diet) both of them firing questions at me, asking me what kind of training routine and diet I did to achieve my records, and I will tell you now just as I told them, as written in all their books.
The answer to this question is quite simple... Balls. That's right balls; in order to accomplish anything in life you've got to want it. I don't care what routine you use, who is training you, or what principals you are using, you flat out just have to want it.
The bottom line folks are genetics, attitude, and the no-holds-barred attitude! I am a man with the no Holds barred attitude that if you don't give 100% to your faith, and the dedication to the Tmple that our God created for you, you wont have a snow balls chance in hell being vicotiouse in anything in life.
No-Holds-Barred
First of all I don't feel anyone can become a champion without genetics and the drive to win. I started out at the young age of 10 playing football as a full back and half back, and then boxing in the Golden Gloves in Akron, Ohio all the way through high school.
Both sports were explosive sports with the first one exploding off the line, and the second to explode with a cluster of punches making your opponent see a flock of seagulls.
By incorporating these two sports into my life as a youngster gave me the explosive training power to master the bench press along with the training regiment enabled me to win the Mr. USA and Mr. America Titles. This also put me on the list as one of the top 10 athletes in the Olympia and IFBB for over twelve years.
Explosive training
What I mean by explosive training training exercises are exercises that concentrate on by hitting both muscle fibers Red and White, Red for endurance and the white for explosive strength. In my training routines I always incorporate high reps with low reps that consisted of two types of workout one would be (B Intensity) and the other (C Intensity).
[Note: "C" workouts are very high intensity and "B" workouts are moderate intensity.]
This is the type of training I did even in high school and remember all we had to train on was a Universal seven-station machine in our gymnasium. One day we would do low reps with heavy weight and the next we would combine high reps along with low reps with giant sets.
What Does 'Giant Set' Mean?
Do several exercises for one bodypart in a row without resting in between exercises. (e.g. chin-ups, seated rows, straight arm lat pushdowns, then lat pull downs.) You can do the same exercise more than once within the giant set as well. Try doing the exercises in the order of midrange, stretch then contracted position for a huge pump.
For example we would do machine bench as heavy as we could go for eight reps, then incline for twelve, and flat bench fly's for 20 reps.
This would be one set with no rest between, then we would repeat a Giant Set 3x with no rest. I remember most players that trained with me during our lunch period that incorporated this type of training lost their lunch by following these principals.
The continuation of this type of training gave me the strength to be the only student in the ninth grade to wear a 350-football bench shirt in all four grades. I was so proud to wear that big bench of 350 in the middle of that Coventry High football shirt.
This number also landed me a seat at the senior's lunch table and a date with the home coming queen.
The other type of training that I incorporated was hitting the body bag for five 3 minute rounds. I did this every night for about 30 minutes after dinner. This training gave me great endurance by training the red muscle fibers that are used for endurance.
I always felt that by devastating the red muscle fibers I was able to engorge the muscle full of blood in order to feed the white muscle fiber that I had torn down by blasting my chest in school that day doing the "C" workout.
The combination of hard training, good food, and the best top of the line products from the Garden of Life will help you build the Temple that you were meant to have.. I would like all my fans to read the Awesome book "The Makers Diet" By Jordan Rubin. I great Man with a great plan... Mr. Rubin had followed the same diet principals I used as a Pro Athlete by incorporating Raw Cultured foods into our life. This man couldn't have said it any better in this Book, I Spent all last Sunday reading this book during my fast, and if you incorporate this diet into you life you will surly be on the road to success. I urge you to Please read this Book.
Eddie's Training Program
Training Products :
Please visit Garden Of life for the best nutritional products on EARTH. www.gardenoflife.com
Training Routine :
Chest & Shoulders (B Intensity)
| Dumbbell Bench Presses | 10/100's |
10/120's |
10/150's |
10/150's |
| Incline Press | 10/225 |
10/225 |
10/315 |
10/315 |
| Fly Machine | 10/250 |
10/250 |
10/250 |
10/250 |
| Dips | 4 Sets of 10 at bodyweight |
|||
| Behind Neck Presses | 10/125 |
10/225 |
10/315 |
|
| Side Laterals Raises w/ dumbbells | Run the rack three times 60's 40's 30's x10reps |
|||
| Bent Rear Delt Raises w/ dumbbells | 10/40's |
10/40's |
10/40's |
10/40's |
| Rear Delt Machine | 10/180 |
10/180 |
10/180 |
10/180 |
Chest (C Intensity)
| Flat Bench Presses | 8/100's |
| Incline Presses w/ dumbbells | 10/80's |
| Flat Bench Presses w/ dumbbells | 40/50's |
Total of 58 Reps per Set
Repeat Giant Sets 4 Times.
Before closing I would like to introduce to you the three most important people in my life (My Family). Cara 12, Seth 4, Ericca my better half.
Please visit my website at www.eddierobinson.org And read more on my diet secrets and view my 75 covers , 350 photos, and Video footage at the Mr.Olympia and Vince McMahons Taj mahal WBF show in Vages.
While your visiting my site, please visit my salvation page.
Beat Of Health,
This article was provided by Eddie Robinson, IFBB Bodybuilding Historian. Please visit his site at www.eddierobinson.org
