i been training for 2 years now, im 6'3" and weigh 95kilo's (dont know how many lbs) i never tried to max out on bench press but the most i'v done is 100kilos i wouldnt say it was my max, i was able to do 6 reps with it. i dont lift heavy everyday at the gym cause all the pro's tell me not to as im still young.
Last edited by HANZO; 08-15-2007 at 07:44 AM.
I'm 5'9,148
my max bench - 198lbs
yeah right
they are 2 different things.one is lowering your bodyfat and the other is increasing muscle mass.
doing more sets with higher repititons won't do anything.where are you getting this information from.its false.dont believe him.doing high sets and reps will just build up a lot of lactic acid, stress your central nervous system, shoot your muscle eating cortisol through the roof and waste your time.
you dont want to sit in a gym wasting your time do you.
if you want big muscles, lift heavy and intense in short brief workouts using only basic movements like bench presses,shoulder presses,bicep curls, deadlits,pullups,bent over rows, dips.get your weight up in these excersizes.devote a day for each bodypart.
for example do chest one day
flat bench 2 sets
incline 2 sets
dips 2 sets
all hardcore heavy sets,give yourself at least a week in between bodyparts.
if you want definition your going to have to lower your bodyfat plain and simple.theres no such thing as building definition.definition cannot be built.the muslce is either there or it isnt.to expose that muscle you need to lower your bodyfat and that is the only way.lose some weight through watching your diet and doing cardio if need be.its about a calorie deficiency.you wont build muslce during this period however, only keep the muscle that you built if you do it correctly.
good luck
my biggest peice of advice is to read beyond brawn
and dont listen to what everyone else said lol
peace
"I pledge allegiance to the hip hop"Method Man
You cant get anything for free.The gym iz your best bet.You can ride a stationary bike,do sit ups,push ups,and still have unlimited use of weights.GO TO THE GYM.
I never went to a gym and it will never happen...
Training at home with a split program (of course):
Monday:
Shoulders
Tuesday:
Biceps, Triceps (Curls, Dips, Push Ups)
Wednesday:
Legs & Running
Thursday:
Biceps, Triceps (Curls, Dips, Push Ups)
Friday:
Shoulders
Saturday:
Biceps, Triceps (Curls, Dips, Push Ups)
Sunday:
Legs & Running
I also work out with the Air Alert program... I'm training since 3 years, always with a little summer break. Don't use any Protein shakes, it will ruin your body. Why? Because as soon as you will stop consuming those shakes your body will miss the proteins and minerals, usual nutrition isn't able to deliver that kind of support for your muscles...
A friend of mine used those shakes, then stopped consuming and now his muscles look flabby, it looks terrible...
I've gained over 5 kilos of muscles without any gym, protein shakes and my own personal program...
^^Your workout program is awful.......why are you training your shoulders twice in the same week?
What about working your chest, abs and back?
You train your legs and run in the same session?....you are overexhusting yourself.
Im sorry but I've training for a few years now and when I started, it was at home. I can tell you that unless you have your own private gym, nothing beats working out in a proper gym. Not only can you be sure to cover everything, but you also have a lot of variety to choose from so that your routine does not become complacent.
If I was you I would seriously re-evaluate your training program coz honestly it stinks, if you don't train your back and chest you are missing out two core muscle groups which form the foundation of your physique.
"I pledge allegiance to the hip hop"Method Man
Here's mine:
Monday- Back and Biceps
Tuesday- Treadmill, Pushups, Abs (martial arts class also)
Wendsday- Shoulders and forearms (martial arts class)
Thursday- Pushups, abs (martial arts class)
Fri- Heavy bag or legs, abs (sparring day)
Saturday- Chest and triceps
Sunday- Heavy bag or legs, abs
+this is bad dude..lol
u need weights..ur not working out ur back, neck, abs, calf's,
what u said about protein shakes isnt true..
protein shakes are just protein..like meats and eggs...lol
if u stop ur still eating burgers and what not
..
also protein shakes are not realy to help build..its a post work out shake that recovers ur weak mussales(spell) after a work out...if ur sore...drinking them u wont be
but if ur not sore while not drinking them every work out....then ur not getting a work out
....
u need to do research befor u throw down bad info..misleading peeps
peace
o been some what a year..im 198 lbs pushing 315 lbs on the bench still..just started working out again.....
what i do...im not to build but to have a lose....in fat
ima drop to 175...then build up to 225-230
and cut..the fat thats left while mantaining the good mass i added
i work out
5 days a week 2 rest days
day 1
bi's
forearms
legs/ calf
day 2
tri's
shoulder / neck
chest
day 3
back
abs
every day i strech my legs out aswell...so i can knock out peeps with my legs when i throw one to the face ....not their yet
i consume 1600 cals a day..most is healthy
a lose of 7 lbs a month.
goal to be 175-180 by jan 1, 2008
ill get a vid of me doing 350 lbs on the bench when ever i got to dicks sprorting goods
haha
sucks for the workers who have to take all the weight off
peace
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