I feel you nitro, I just started going to gym regulary (3 weeks now) for the first time, and there's hella info on what to do, how to do it, what supps to take, it just gets overwhelming because everybody has their own opinions. It takes awhile to see what works out best for yourself, which I don't think I have yet. Right now I'm 5'9 160 lbs., and it sucks having to eat a lot of protein every day to put on weight - but if that's the only way I have to do it.
Need weight lifting help
- Thread starter Ethereal
- Start date
Flat bench, inclines and declines are pretty much the standard for chest workouts. Make sure you use barbells and dumbells. Switch them up.
Always add weight after each set. There's no reason to lift weights if you are not adding weight on each one. You do want to build muscle right? Never do more than 8 reps on any lift except for your calves and shoulders.
You're not always going to be sore. Eventually, you get to a point where, even though you are adding weight and lifting harder, you won't be getting sore. That doesn't mean you aren't making gains though.
As far as cardio goes, running a mile isn't going to really hinder your progress.
Stick the needle in your ass too. You aren't a diabetic, so don't stick it in your stomach.
Always add weight after each set. There's no reason to lift weights if you are not adding weight on each one. You do want to build muscle right? Never do more than 8 reps on any lift except for your calves and shoulders.
You're not always going to be sore. Eventually, you get to a point where, even though you are adding weight and lifting harder, you won't be getting sore. That doesn't mean you aren't making gains though.
As far as cardio goes, running a mile isn't going to really hinder your progress.
Stick the needle in your ass too. You aren't a diabetic, so don't stick it in your stomach.
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As far as a range for reps, I wouldn't go below 4 or over 15, but I rarely set out to do as little as 4 reps. The majority of my sets are scheduled to work out between 6-10 reps, but like I said it's not set in stone. If i feel like I can do a couple extra reps I won't hesitate to. I always go to failure on every set. The majority of the 12 rep and up sets are my warm up sets. (these shouldn't be heavy at all, just enough to give you a good stretch and warm up the bodypart(s)) The rest of the high rep sets are either for legs or any other body part for a good pump at the end of the workout.
For chest I'd recommend doing db/bb flat press, db/bb incline press, machine presses, DIPS instead of declines, and push ups...
I don't really like flies that much. Some cats say they work great for them, but I think it stresses my shoulders way too much without putting enough stress on my chest. Oh yeah, cable movements can be useful too, but for chest I'd stay away from them until you get the development your looking for using the aforementioned exercises.
As long as you're improving either by adding weight to an exercise or adding a couple of reps with the same weight you used the workout before you're cool. Don't worry about adding weight to each and every set, for every workout, every week.
Smitty's right about the soreness. Initally you'll get really sore. It's just because your body's never been under that kinda stress. It'll come back after you take a break and/or change up the exercises.
For chest I'd recommend doing db/bb flat press, db/bb incline press, machine presses, DIPS instead of declines, and push ups...
I don't really like flies that much. Some cats say they work great for them, but I think it stresses my shoulders way too much without putting enough stress on my chest. Oh yeah, cable movements can be useful too, but for chest I'd stay away from them until you get the development your looking for using the aforementioned exercises.
As long as you're improving either by adding weight to an exercise or adding a couple of reps with the same weight you used the workout before you're cool. Don't worry about adding weight to each and every set, for every workout, every week.
Smitty's right about the soreness. Initally you'll get really sore. It's just because your body's never been under that kinda stress. It'll come back after you take a break and/or change up the exercises.
Your basics should be flat bench and incline, both barbell and dumbells, and flies. And like Indigo said, you should do dips instead of decline.
You could do the others too, but I would only use them when looking to switch things up a bit.
Yes, I am adding weight after each set. If you are doing 6-8 reps, you want your last rep to fall within that rep range. Same if you are doing 4-6, 2-4, or 1-2.
You don't necessarily have to add weight though. If you do 6-8 reps, but you struggle getting up number 6, then you may not want to add more weight. If you keep it at that same weight, you will probably fall into the 4-6 reps...which is OK. You can only do what your body will do.
You just have to play around with it and see what you can do. Take notes on what you're lifting...that way you won't forget what you lifted and how many reps you did.
Soreness has nothing to do with how much you are pushing yourself. See what Smitty and Indigo said.
You could do the others too, but I would only use them when looking to switch things up a bit.
Yes, I am adding weight after each set. If you are doing 6-8 reps, you want your last rep to fall within that rep range. Same if you are doing 4-6, 2-4, or 1-2.
You don't necessarily have to add weight though. If you do 6-8 reps, but you struggle getting up number 6, then you may not want to add more weight. If you keep it at that same weight, you will probably fall into the 4-6 reps...which is OK. You can only do what your body will do.
You just have to play around with it and see what you can do. Take notes on what you're lifting...that way you won't forget what you lifted and how many reps you did.
Soreness has nothing to do with how much you are pushing yourself. See what Smitty and Indigo said.
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arnolds book sucks, the volume is way 2 high, if you wanna check out a good site check out www.elitefitness.com .
try squating , and do your back for christ sake ! deads lifts ill get you big , so for squats , squats work you hips legs , lower back theses two and bench should be a corner stone of your routines maybe throw in some power cleans , also for strength try doin pryramids you know going up in weight in each set then after the a really heavey set go back down to in weight . btw squats will get you big upper body as well as lower studies have shown. keep on runnin a while after work out its not like you are trying to be a body builder plus the more wind/stamina you got the more reps you'll be able to push out. you should do your whole body from the bottum up , if you wanna build a table it needs stronge legs
