I got a bench press machine in Christmas and I started using it soon after I got it.
This is what I got:
I have been doing it with a weight of 30. I do 20 times at a time (1 set). Take 30secs break. And do again. In total I do about 200 times (10 sets) per day.
I weight 165 pounds and I'm 5'11 tall. How much should weight should I be doing? Should I increase it?
Is it better to do more sets with lower weight or less sets but with more weight?
I'm 5'7'' ~120 and do 40s. -.- You can def take more than that. (Quick tip from an experience: Always have a spotter when you're going to try more reps/weight than usual. Lol.)
I bought my friend one of those.. He was using it wrong though, He said he was practicing his wrist exercises by wanking the the guy off. Yes the guy is included if you add an extra 5$( Plus shipping and handling)
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woutR wrote:Squirt, you're a genius when it comes to raping women.
Use as heavy weight as possible as thats how your body adapts. Dont make it easy on yourself. Keep going until failure (you cant do anymore reps). Well if you have a spotter at least, otherwise you might wanna make it a tiny bit easier.
When you just start lifting I would suggest that you go for light weight with a high number of reps. As you start to progress you should alternate between light weight high reps and heavy weight low reps. Also, you should not bench everyday because you need to give the muscles group you are exercising at least 24 hours of rest after you complete a workout.
Hey I'm 16 and currently have no weight lifting instruments. I was wondering if there is anything that I can do to make the muscles in my arm grow a bit, I'd also like to start developing my ABS. Are there any exercises I can do at home daily for like 15-20 mins?
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woutR wrote:Squirt, you're a genius when it comes to raping women.
Use as heavy weight as possible as thats how your body adapts. Dont make it easy on yourself. Keep going until failure (you cant do anymore reps). Well if you have a spotter at least, otherwise you might wanna make it a tiny bit easier.
Pretty much sums it up for beginners.
This. But I highly recommend getting a spotter when you bench press. Even benching lower weights will have you pushing your limits by the 3rd set and you don't want a metal bar smashing into your teeth or maybe having to go to school with a cast on your nose.
Last edited by Jstar1 on Sun Jan 03, 2010 1:19 am, edited 1 time in total.
The best is maintaining a non-stressfull level for your muscles, once that weight gets too easy, add a few weights, and do those reps untill they get too easy. Hince and repeat.
I've been trying to get started for a while now but I don't know what reps are >.> or any of that stuff.
I don't want to get super bulky, but I'm in track and I've noticed that my legs muscles have improved since I first began. I don't want the rest of my body to look odd so I want to add some mass to my upper body.
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woutR wrote:Squirt, you're a genius when it comes to raping women.
I think you should just buy some simple weights. That and pushups+situps should probably do fine. If not you can always go to a gym. But I'm just a scrawny 60kg 1,75m guy (used to be 68kg, glad that's gone )
Squirt wrote:Hey I'm 16 and currently have no weight lifting instruments. I was wondering if there is anything that I can do to make the muscles in my arm grow a bit, I'd also like to start developing my ABS. Are there any exercises I can do at home daily for like 15-20 mins?
Yeah, push-ups are a good way to start exercising. I was just like you in the beginning, wanted to make simple exercises just to add a little muscle mass and make myself feel better. Before I started doing push-ups I never had any chest muscles (pecs) and after 3 months of practicing them the improvement showed a lot on my upper body. I mean, the gain is not as big as you would get by doing full body workouts with weights but it doesn't take a lot of time and you can do it at home anytime you want. Pull ups are also something you can do at home and they improve your biceps cause you don't just want to improve a few muscle types. My friends also noticed that I gained some muscle and a lot of strength. I do around 150 reps per day in 5 sets and 90 seconds rest in between
TL;DR - Push ups are a great exercise for beginners if you want to improve your upper body, pull up are also recommended for your biceps
Had a reply typed up earlier today, but my damn internet crashed here at the good ole parents house (Verison wireless -.-). Toasty said exactly what I had typed out. +1 to him.
I do 3 sets of 8 and then, depending on how I feel, I may do a set to failure. With a spotter of course. I weigh 170 lbs, the most I workout with (doing reps) is 185 lbs.
I've been told that if you want big muscles you need to take more weight and less sets, and if you want more strenght you need less weight and more sets. But i'm not 100% sure about it.
Squirt wrote:I've been trying to get started for a while now but I don't know what reps are >.> or any of that stuff.
I don't want to get super bulky, but I'm in track and I've noticed that my legs muscles have improved since I first began. I don't want the rest of my body to look odd so I want to add some mass to my upper body.
Push ups. Every day. 3 sets of 20. 1 minute break. The Final Countdown should play in the background, no if's, and's, or but's.
5'11", 150 lbs here; I do 150 lbs normally and tone it up til 180 when I feel like strength is needed. Light numbers without question but I combine them with 3 partially random intensive exercises to get that good workout.
If you are a beginner with your stats you should try doing 10 reps of ~100 lbs x3-4, you need to build muscles first, cant rip bones ...
Btw assuming you are a total newb and havent hit the gym in 1+ year I would advice you to do more basic stuff first ( you can stil bench 2-3 times per week while doing this ). "Basic Stuff" being, running, push ups, crunches, and one of the big ones, warming up ! ( get this right, muscles/body appreciate the blood flood prior to the routine ).
Let me share some random facts about myself who has been working out for over 1 year now with great results ( was very active before but keeping it real I was clueless and would run into walls left and right ). So ya I have a 6 pack, great muscles all around, low body fat, get to eat what i want, have bursting energy at all times. All that is great and now the reason why I am saying all this. It does not happen overnight ... however people failing does, there is no "magical thing" you can do to become super dude.
So let me share stuff that does work here:
-working out 6/7 or 7/7 does not work ... workout 3-5 days per week, easier on you and yields better results ( been there done that, not completing your second set couse you are so trashed that cant push stuff that you would normally send flying around is not cool ... )
-diet is important, i cant quite teach you in 2 sentences how to eat properly so ill point out a couple of important things. food = good, sugar = not food; that is basically all the dieting i got going on, fat is good for you, carbs are good, all that is food, your body needs fuel aka food/fat/carbs. YOU DO NOT NEED PROTEIN, ill pause for a second so you read that again ... i wont elaborate much into that but ill go about it this way, normal meals contain plenty of protein and that is what you need to know. Meat = bad, generally speaking meat is a lousy regular food, it's ok to have 3-4 times a week but is not your best choice, also if you have it normally dont stuff your face in it. Hmm shocker here, fruits are good ... forget all you know about why fruits/veggies are good, ill tell you why you should actually care for them ... they provide acids that help your body process your food correctly, this is no kidding critical. Now let me tell you another thing about fruits ... you do not have to be all over them or have a diet that revolves around them, eating 3-4 oranges at a time 3-4 times a week is plenty, this is all the fruit your diet loosely speaking needs. I knew i was forgetting something, fast food = bad, less ingredients = good, I have VERY often homemade pizza/pasta ( buying pizza is fine as well ) and is all good, i wont try to explain this but having a balanced diet is important.
last thing i am sharing, this is how i would advice people to workout just to keep healthy/fit:
strength/intense workout rest jump around ( meaning running, push-ups and whatnot ) strength/intense workout rest rest strength/intense workout rest jump around strength/intense workout repeat
if any1 has any questions ill take them, thought vomit ftw = ).
Guild Wars 2, Isle of Janthir (NA)
Peace is a lie, there is only passion. Through passion, I gain strength. Through strength, I gain power. Through power, I gain victory. Through victory, my chains are broken.
Love wrote:Let me share some random facts about myself who has been working out for over 1 year now with great results ( was very active before but keeping it real I was clueless and would run into walls left and right ). So ya I have a 6 pack, great muscles all around, low body fat, get to eat what i want, have bursting energy at all times. All that is great and now the reason why I am saying all this. It does not happen overnight ... however people failing does, there is no "magical thing" you can do to become super dude.
Get to eat what you want? K, so you haven't got a low bodyfat. To have a low bodyfat you have to be very committed and be very strict on your diet. Well unless you just dont eat, resulting in no muscle and you'll be tiny.
-diet is important, i cant quite teach you in 2 sentences how to eat properly so ill point out a couple of important things. food = good, sugar = not food; that is basically all the dieting i got going on, fat is good for you, carbs are good, all that is food, your body needs fuel aka food/fat/carbs. YOU DO NOT NEED PROTEIN, ill pause for a second so you read that again ... i wont elaborate much into that but ill go about it this way, normal meals contain plenty of protein and that is what you need to know. Meat = bad, generally speaking meat is a lousy regular food, it's ok to have 3-4 times a week but is not your best choice, also if you have it normally dont stuff your face in it.
No!
Protein is one of the biggest obstacles most weightlifters have. You NEED around 200g of protein a day (depending on your size), otherwise your muscles will not be able to grow, and therefore any exercise you do is a complete waste of time. So thats around 30-35g per meal. And while trying to get that much you need to try to make sure that your not eating too many calories, or you'll just get fat.
Normal meals do NOT contain plenty of protein. If you read nutrition labels when you eat something you'll see this. It takes a lot of effort to get your diet right, and protein is the main reason for that.
Don't go above 10 reps, increase weight until you can only do 3 sets of 10 reps on it (work your way up to body weight in ~2 months). Then go do other exercises, not good to only train one area of your body.
toasty unless you are very rip yourself I would cation you to dismiss me like that and if you are ( .... ) I would match my health against yours any day, I am living/walking proof of what i preach and is 24/7, 365 days a year. I wouldn't call myself ripped but you can clearly see all my muscles and they rip apart by casually sneezing. All my muscles aside I practice health, not building muscle like a retard or having a vanity body being miserable, what I got is a byproduct of my lifestyle/interests in life ( being an athlete is important to me and that is why I work on my muscles, they are there to deliver performance and gets chicks, not just to grow and put a strain on my hearth ).
with that out of the way ......... protein = calories, yes moron your advice actually ends up making people fatter couse you fail to realize that most people are not bodybuilding and sitting at an extreme where they are actually lacking protein to build muscle, the advice you just gave is as retarded as you can get when talking to someone who knows nothing about diet, reason why I fact eat what I please is because I know how much of anything I can eat. You again as a moron assumed I said I could eat any amount of w/e I felt like and still be ripped, this as common sense dictates is not possible therefore you addressing it makes me wonder about your intelligence.
Lastly.... you are an idiot if you are going to fact check someone do it correctly, the average meal does contain plenty of protein to sustain a healthy muscular body and I'll leave you to google that,
moscular body: protein limited biased ex.:
Guild Wars 2, Isle of Janthir (NA)
Peace is a lie, there is only passion. Through passion, I gain strength. Through strength, I gain power. Through power, I gain victory. Through victory, my chains are broken.
Love wrote:toasty unless you are very rip yourself I would cation you to dismiss me like that and if you are ( .... ) I would match my health against yours any day, I am living/walking proof of what i preach and is 24/7, 365 days a year. I wouldn't call myself ripped but you can clearly see all my muscles and they rip apart by casually sneezing. All my muscles aside I practice health, not building muscle like a retard or having a vanity body being miserable, what I got is a byproduct of my lifestyle/interests in life ( being an athlete is important to me and that is why I work on my muscles, they are there to deliver performance and gets chicks, not just to grow and put a strain on my hearth ).
with that out of the way ......... protein = calories, yes moron your advice actually ends up making people fatter couse you fail to realize that most people are not bodybuilding and sitting at an extreme where they are actually lacking protein to build muscle, the advice you just gave is as retarded as you can get when talking to someone who knows nothing about diet, reason why I fact eat what I please is because I know how much of anything I can eat. You again as a moron assumed I said I could eat any amount of w/e I felt like and still be ripped, this as common sense dictates is not possible therefore you addressing it makes me wonder about your intelligence.
Lastly.... you are an idiot if you are going to fact check someone do it correctly, the average meal does contain plenty of protein to sustain a healthy muscular body and I'll leave you to google that,
You're getting defensive and throwing out insults. Showing that your stubborn and unwilling to accept anything that you dont personally agree with.
The average meal does not contain enough protein to consistently and efficiently build / grow muscle. You say sustain? I dont care about sustain, and i dont know anything about sustaining. Thats not the question anyone is asking in this thread.
Protein = calories? What a stupid thing to say. You make little sense in this post so i'm going to have to do some guesswork here. So your saying.. a Big Mac with 400 calories will have 20g of protein. So, if you had the equivalent amount of calories in Egg Whites you would again get 20g of protein?
Sorry if i've failed to understand what you meant. I tried...
Crumpets for Pres
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