Yeah, I've been working out for about 4 weeks and my bench has went up 40 lbs. I only work my legs once a week and squats have increased dramatically. I also gained 5 lbs in the process but I feel its muscle. My workout is like this:
Thur- Shoulders/ Traps
This has helped me gained alot of strength. ]
If you want to be an athlete, why in the world are you training like a bodybuilder?