Hi, im new.
My names josh, And i plan to use these forums nearly everday.
I'm 15 years old.
I currently work-out at my gym, almost daily.
I have one quick question about chest exercise.
Would i see more results with.
150 Free bench - 3 sets, 8 reps.
175 Free bench - 2 sets, 5 reps
180 Ass. bench, - 3 sets 8 reps.
200 Ass. bench - 2 sets 12 reps ?
ass bench. definitely.
constantly varying the load to throw something different at your body is the best bet.
What is Ass. bench?
Regardless, your best bet is to have some variation in the rep ranges and to do something like this:
Week 1: Flat Barbell Bench - 3 sets of 3 reps with 185 lbs
Incline Dumbell Press - 2 sets of 10 with moderate weight.
Decline Dumbell Flys or Cable Crossover - 2 sets of 10 reps
Some kind of press machine (hammer strength, cybex, etc.) - 2 sets of 8-12 reps
Week 2: Incline Barbell bench - 3 sets of 5 reps with 135 lbs
Flat Dumbell Bench - 2 sets of 8 reps with heavier weight.
Decline Dumbell of Crossover - 2 sets of 8-12 reps
Machine Press (flat/incline/decline) - 2 sets of 12-15 reps
Week 3: Flat Dumbell Bench - 3 sets of 8 reps with last one to failure.
Incline Barbell Press - 2 sets of 10 reps with moderate weight
Flys / Crossovers - 2 sets of 10 reps
Machine Press - 2 sets of 12-15 reps
Week 4: Flat Barbell Bench - 5 sets of 10 reps (last one failure)
Decline Dumbell Bench - 2 sets of 12 reps
Incline Machine or Dumbell Fly - 2 sets of 15 reps
Week 5: Rest / Deload, if you want to do anything you can do pushups.
Following this routine would give you good gains in both strength and hypertrophy (muscle).
assisted bench? took me a while to figure it out. follow tom's advice, pretty much nailed it.
i'm guessing by results you mean you want to get bigger, so hypertrophy. if you want strength gains, drop the reps.
And everyone else.
And, im not really looking to get too much bigger.
For my age. 15. Grade nine.
Im one of the biggest, I'm 6'1 And around 210 ?
Im Just looking to Tone.
And i figured assisted bench would be the last thing you'd say.
Because, benching by yourself, helps strengthen your muscles, by stablizing?
I'm not sure.
Il post pics soon, and show you guys where im at.
For the future, the word tone is something cardio girls use, not weightlifters. We understand what you mean, but don't use it.
You want to gain some muscle and lose some fat. This is accomplished through strict diet and exercise.
Don't do ass bench. Listen to Tom, he is the truth. Mean internet bullys like me will lead you in circles before giving you the right answer, but Tom will set you straight the first time around.
Haha, i understand.
Can anybody give me any Diet tips ?
I usually, have something like. eggs or a bowl of cereal, for breakfest.
And for lunch, il have a few fruits, and maybe a sandwich.
Inbetween lunch and dinner, i'll have some nuts or a banana. ect.
And, for dinner, its usually. chicken with green beans, rice ect.
I've seen results.
My upperbodys getting bigger, and my legs are getting slimmer, and more 'muscular' I've lost close to 15 pounds in around a month.
Doesen't sound that appealing, but its working out so far.
Any FASTER ways? to trim body fat ?
Read the stickies in the diet and nutrition forums mate.
jeez, you lost 15 pounds in a month and you want to lose the weight faster? slow down kid! i'm surprised your surviving with such little food you posted.
I'm still not quite how i want to be.
so, 15-20 more pounds and il be nice.
I think i sprained my hand on the ASS. bench.
I did too much weight, i can move my wrist in every motion.
other than, the bench motion.
what should i do?
AND, traps training.
whats average traps training weights ? for shrugs?
i been using 100s,
and i have to say. 1-3 weeks and my traps are HUGE