Stumbled upon this forum a couple of minutes ago, yes I don't really have any work to do right now .
I just have a question or two which I would like to ask and maybe someone will be able to answer it.
I starting going to the gym a couple of months ago. Yes I'm skinny and one of those people who doesn't pick up weight very easily - but I guess I have to look at my diet. Since I started lifting weights I have gained somewhat in size (only a little - but it is there) and I have gained in strength quite a bit especially in my triceps - so it's not that I'm not gaining. There was a time when I didn't really up the weight which held me back from being further than I am now. I'm still skinny haha, but luckily not as bony as I use to be (if I can use a term like that) - it was bad.
I'm not big by any means, but I have put on quite a bit of muscle. Don't really know how to explain but anyway here goes my question...
I bench using the smith machine since I don't have a spotter or training partner. I am however able to bench more on the machine than using the "free" barbell - I guess since you don't really have to balance the barbell also. Is this a good idea or would it be better to lower the weight and use "free" barbell to bench press?
Another question I have is what would be the maximum number of days (taking into consideration that I do have rest days inbetween) one can train a specific muscle group a week. For example would you only train your chest, shoulders and triceps 2 days of the week or can one train it 3 days? Lets say working on 5x5 for bench press, 10x5 for triceppulldowns, 5x8 shoulderspress (this is just an example of what weight and intensity I'm working at)
Drop the Smith Machine like a bad habit- which it is. Smith Machines lock you into one plane and you will NEVER increase in strength like you will if you go to free weights. You weight is lower in the free weights because it is harder than the Smith machine. Your best bet is to replace every machine exercise you do with a corresponding free weight exercise. Eat like a bull, lift free weights and get plenty of rest and you will see a huge difference. As for your workout, look up Starting Strength or WBB 1.1 and hop on that. Oh, and don't worry so much about tricep pushdowns and nail your legs with squats and deadlifts.
Thank you for the quick replies.
The routine I'm on at the moment (Now in the second week of it - it's a 12 week workout routine) - found on another site.
Basically its like this...
Squats 5 of 5
Dead lifts 5 of 5
Standing calf raise 5 of 10
Leg raises 5 of 10
Incline situps 3 of 10-20
Incline barbell bench press 5 of 5
Seated dumbell shoulder press 5 of 8
Bicep cable curls (low pulley) 5 of 10
Tricep pushdowns (straight bar) 5 of 10
Bentover dumbell lateral raises 3 of 10-15
Leg press 4 of 15
Leg curls 4 of 15
Wide grip pulldowns 4 of 15
Hyperextensions 4 of 10
Pulldown ab crunches 4 of 15
Incline dumbell bench press 4 of 10
Dumbell side lateral raises 4 of 10
Bicep dumbell curls 4 of 12
Tricep pushdowns (rope) 4 of 12
Barbell upright rows 3 of 15
It changes every 4 weeks.
It's kind of a nice workout. Don't know if it will work, but hey if you don't try you won't know.
Last edited by Korpsie; 08-06-2009 at 08:25 AM.
The ammount of days/week you work a muscle isn't as important as the ammount of days/week you rest a muscle. I shoot for more rest days than work days.
That routine follows those rules
I'd get off the smith, ask someone at the gym to help spot if you need one.
I don't know how it is at your gym, but at mine the smith bar is 25 or 35lbs instead of 45 like a normal bar.
So i can bench 10 or 20 more on the smith than I can on a normal bench.