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misc.fitness.weights -> Am I going to get the results like this?
There are 74 messages in this thread.
You are currently looking at messages 1 to 20.
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Hi all,
Im a new lifter, mid 20s. I aim in particular to build my chest (from
its naturally flat/concave state!) so I have been bench pressing and
would like to know if my approach is likely to yield results.
Ive done the research and try to keep a good form. My bench is
declined as far as it goes, I grip just wider than shoulder width,
pull down slowly, and press up hard. Im supplementing a fairly healthy
diet with Optimal whey protein shakes and Animal M-Stak.
My concern is about my "routine" ... I press 50lb (all I have) which
would be a bit more than 1/3 of my weight (10 stoneish). I would
normally lift 30-40 times, which I might do several times a day (it
only takes a few mins). I had been drop weighting (press to failure,
knock off 10lbs, repeat) but have let that slide as I got pissed off
with the interruption.
Is what Im doing going to be enough to get any visible results? And if
so, how long does it "normally" take to see the inches ... centimetres
would do me!? I can already see a tiny improvement in pecs but thats
more than likely just that what muscle was there is now tense.
What you think?
Thanks,
P.
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Author: HobbesDate: 17:09 14-02-07
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In article <1171489354.833827.290620@v45g2000cwv.googlegroups.com>,
pietromas@gmail.com wrote:
> Hi all,
>
> Im a new lifter, mid 20s. I aim in particular to build my chest (from
> its naturally flat/concave state!) so I have been bench pressing and
> would like to know if my approach is likely to yield results.
>
> Ive done the research and try to keep a good form. My bench is
> declined as far as it goes, I grip just wider than shoulder width,
> pull down slowly, and press up hard. Im supplementing a fairly healthy
> diet with Optimal whey protein shakes and Animal M-Stak.
>
> My concern is about my "routine" ... I press 50lb (all I have) which
> would be a bit more than 1/3 of my weight (10 stoneish). I would
> normally lift 30-40 times, which I might do several times a day (it
> only takes a few mins). I had been drop weighting (press to failure,
> knock off 10lbs, repeat) but have let that slide as I got pissed off
> with the interruption.
>
> Is what Im doing going to be enough to get any visible results? And if
> so, how long does it "normally" take to see the inches ... centimetres
> would do me!? I can already see a tiny improvement in pecs but thats
> more than likely just that what muscle was there is now tense.
>
> What you think?
Why would you bench 1/3 your weight and not do push-ups where you use
about 2/3 your weight? Better yet, do inclined push-ups by elevating
your feet.
This guy has a few articles on bodyweight exercises.
http://www.bodybuilding.com/fun/mahler57.htm
--
Keith
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Author: BullyDate: 00:52 15-02-07
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On Feb 15, 5:52 am, "Bully" <bull...@proteinbars.co.ok> wrote:
> Innews:1171489354.833827.290620@v45g2000cwv.googlegroups.com,
> pietro...@gmail.com <pietro...@gmail.com> typed:
>
> > Hi all,
>
> > Im a new lifter, mid 20s. I aim in particular to build my chest
>
> Is there any reason you don't want to build your shoulders, or back, or
> legs?
>
> [...]
>
> --
> Bully
> Protein bars:http://www.proteinbars.co.uk
>
> "A pessimist sees the difficulty in every opportunity; an optimist sees
> the opportunity in every difficulty." Sir Winston Churchill
Well its an exercise in vanity really ... I think its widely
acknowledged that the pectorals are the most impressive muscles in the
body (hardcore body builders may disagree ... I dont know). I have
naturally broad shoulders, I dont tend to display my legs that
much, ... Really Id be very happy just to get a little definition on
my chest and build my arms a little, just so I dont look like a
teenager when I where a t-shirt!
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On Feb 14, 10:09 pm, Hobbes <khobman...@yahoo.com> wrote:
> In article <1171489354.833827.290...@v45g2000cwv.googlegroups.com>,
>
>
>
> pietro...@gmail.com wrote:
> > Hi all,
>
> > Im a new lifter, mid 20s. I aim in particular to build my chest (from
> > its naturally flat/concave state!) so I have been bench pressing and
> > would like to know if my approach is likely to yield results.
>
> > Ive done the research and try to keep a good form. My bench is
> > declined as far as it goes, I grip just wider than shoulder width,
> > pull down slowly, and press up hard. Im supplementing a fairly healthy
> > diet with Optimal whey protein shakes and Animal M-Stak.
>
> > My concern is about my "routine" ... I press 50lb (all I have) which
> > would be a bit more than 1/3 of my weight (10 stoneish). I would
> > normally lift 30-40 times, which I might do several times a day (it
> > only takes a few mins). I had been drop weighting (press to failure,
> > knock off 10lbs, repeat) but have let that slide as I got pissed off
> > with the interruption.
>
> > Is what Im doing going to be enough to get any visible results? And if
> > so, how long does it "normally" take to see the inches ...
centimetres
> > would do me!? I can already see a tiny improvement in pecs but thats
> > more than likely just that what muscle was there is now tense.
>
> > What you think?
>
> Why would you bench 1/3 your weight and not do push-ups where you use
> about 2/3 your weight? Better yet, do inclined push-ups by elevating
> your feet.
>
> This guy has a few articles on bodyweight exercises.
>
> http://www.bodybuilding.com/fun/mahler57.htm
>
> --
> Keith
Thanks, its a fair point. I was doing press up for a while until I got
my weights. I do'nt know, I guess theres a few reasons I prefer
benching. I feel as though its a bit more targeted, that I can control
the weight better, and if I'm honest theres a greater feeling of
satisfaction from benching ... it feels more like a good manly
exercise Grrr ... :o)
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Author: BullyDate: 08:34 15-02-07
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Author: CurtDate: 09:00 15-02-07
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On Feb 15, 8:34 am, "Bully" <bull...@proteinbars.co.ok> wrote:
> Innews:1171545442.934860.6340@l53g2000cwa.googlegroups.com,
> pietro...@gmail.com <pietro...@gmail.com> typed:
>
>
>
> > On Feb 15, 5:52 am, "Bully" <bull...@proteinbars.co.ok> wrote:
> >> Innews:1171489354.833827.290620@v45g2000cwv.googlegroups.com,
> >> pietro...@gmail.com <pietro...@gmail.com> typed:
>
> >>> Hi all,
>
> >>> Im a new lifter, mid 20s. I aim in particular to build my chest
>
> >> Is there any reason you don't want to build your shoulders, or back,
> >> or legs?
>
> >> [...]
>
> >> --
> >> Bully
> >> Protein bars:http://www.proteinbars.co.uk
>
> >> "A pessimist sees the difficulty in every opportunity; an optimist
> >> sees the opportunity in every difficulty." Sir Winston Churchill
>
> > Well its an exercise in vanity really
>
> Enough said.
No, it's not enough said, imo. Would someone please quote me on this
to get past ol' Bully's alleged kill file?
"Enough said."? This from Bully?
Bully, aren't you the poster who stated that at least one person said
you look like the new actor portraying James Bond? Like they picked
him because he's absolutely gruesome. Bully knows a thing or two about
vanity, too, though it's apparent he won't admit that seemingly
obvious fact.
Enough said? ;o)
"ENOUGH SAID?" he yelled at Neil's kf, somewhat doubtful of the
repost. Meh. Regardless, he's already denying it to himself.
To the OP: Do wide grip press ups to focus more on your pecs. In other
words, do the push ups that Hobbes is recommending but space your
hands farther apart. That'll work your pecs more directly, I believe.
Just as close-grip benches target the triceps more, so would close-
grip pushups or triangle pushups would target the triceps.
Alternatively, I assume the wide spacing will hit your pecs more.
And start saving some cash for a proper bench and set of weights of
more than just a few pounds, too. Call around to some relatives or
neighbors. I wouldn't be so surprised if there's a set collecting dust
in someone's garage, basement, or attic.
Best of luck with your workouts. Please post a follow-up.
> Bully
--
Curt
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On Feb 15, 2:00 pm, "Curt" <curtja...@gmail.com> wrote:
> On Feb 15, 8:34 am, "Bully" <bull...@proteinbars.co.ok> wrote:
>
>
>
> > Innews:1171545442.934860.6340@l53g2000cwa.googlegroups.com,
> > pietro...@gmail.com <pietro...@gmail.com> typed:
>
> > > On Feb 15, 5:52 am, "Bully" <bull...@proteinbars.co.ok>
wrote:
> > >> Innews:1171489354.833827.290620@v45g2000cwv.googlegroups.com,
> > >> pietro...@gmail.com <pietro...@gmail.com> typed:
>
> > >>> Hi all,
>
> > >>> Im a new lifter, mid 20s. I aim in particular to build my chest
>
> > >> Is there any reason you don't want to build your shoulders, or back,
> > >> or legs?
>
> > >> [...]
>
> > >> --
> > >> Bully
> > >> Protein bars:http://www.proteinbars.co.uk
>
> > >> "A pessimist sees the difficulty in every opportunity; an
optimist
> > >> sees the opportunity in every difficulty." Sir Winston Churchill
>
> > > Well its an exercise in vanity really
>
> > Enough said.
>
> No, it's not enough said, imo. Would someone please quote me on this
> to get past ol' Bully's alleged kill file?
>
> "Enough said."? This from Bully?
>
> Bully, aren't you the poster who stated that at least one person said
> you look like the new actor portraying James Bond? Like they picked
> him because he's absolutely gruesome. Bully knows a thing or two about
> vanity, too, though it's apparent he won't admit that seemingly
> obvious fact.
>
> Enough said? ;o)
>
> "ENOUGH SAID?" he yelled at Neil's kf, somewhat doubtful of the
> repost. Meh. Regardless, he's already denying it to himself.
>
> To the OP: Do wide grip press ups to focus more on your pecs. In other
> words, do the push ups that Hobbes is recommending but space your
> hands farther apart. That'll work your pecs more directly, I believe.
>
> Just as close-grip benches target the triceps more, so would close-
> grip pushups or triangle pushups would target the triceps.
> Alternatively, I assume the wide spacing will hit your pecs more.
>
> And start saving some cash for a proper bench and set of weights of
> more than just a few pounds, too. Call around to some relatives or
> neighbors. I wouldn't be so surprised if there's a set collecting dust
> in someone's garage, basement, or attic.
>
> Best of luck with your workouts. Please post a follow-up.
>
> > Bully
>
> --
> Curt
Thanks for the advice and encouragement!
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Author: ShuteDate: 09:12 15-02-07
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On 15 Feb 2007 05:23:04 -0800, pietromas@gmail.com wrote:
>On Feb 14, 10:09 pm, Hobbes <khobman...@yahoo.com> wrote:
>> In article <1171489354.833827.290...@v45g2000cwv.googlegroups.com>,
>>
>>
>>
>> pietro...@gmail.com wrote:
>> > Hi all,
>>
>> > Im a new lifter, mid 20s. I aim in particular to build my chest (from
>> > its naturally flat/concave state!) so I have been bench pressing and
>> > would like to know if my approach is likely to yield results.
>>
>> > Ive done the research and try to keep a good form. My bench is
>> > declined as far as it goes, I grip just wider than shoulder width,
>> > pull down slowly, and press up hard. Im supplementing a fairly healthy
>> > diet with Optimal whey protein shakes and Animal M-Stak.
>>
>> > My concern is about my "routine" ... I press 50lb (all I have)
which
>> > would be a bit more than 1/3 of my weight (10 stoneish). I would
>> > normally lift 30-40 times, which I might do several times a day (it
>> > only takes a few mins). I had been drop weighting (press to failure,
>> > knock off 10lbs, repeat) but have let that slide as I got pissed off
>> > with the interruption.
>>
>> > Is what Im doing going to be enough to get any visible results? And if
>> > so, how long does it "normally" take to see the inches ...
centimetres
>> > would do me!? I can already see a tiny improvement in pecs but thats
>> > more than likely just that what muscle was there is now tense.
>>
>> > What you think?
>>
>> Why would you bench 1/3 your weight and not do push-ups where you use
>> about 2/3 your weight? Better yet, do inclined push-ups by elevating
>> your feet.
>>
>> This guy has a few articles on bodyweight exercises.
>>
>> http://www.bodybuilding.com/fun/mahler57.htm
>>
>> --
>> Keith
>
>Thanks, its a fair point. I was doing press up for a while until I got
>my weights. I do'nt know, I guess theres a few reasons I prefer
>benching. I feel as though its a bit more targeted, that I can control
>the weight better, and if I'm honest theres a greater feeling of
>satisfaction from benching ... it feels more like a good manly
>exercise Grrr ... :o)
Girly pushups where invented for a reason. Most women have trouble
with real pushups.
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Author: ShuteDate: 09:16 15-02-07
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On 15 Feb 2007 05:17:22 -0800, pietromas@gmail.com wrote:
>On Feb 15, 5:52 am, "Bully" <bull...@proteinbars.co.ok> wrote:
>> Innews:1171489354.833827.290620@v45g2000cwv.googlegroups.com,
>> pietro...@gmail.com <pietro...@gmail.com> typed:
>>
>> > Hi all,
>>
>> > Im a new lifter, mid 20s. I aim in particular to build my chest
>>
>> Is there any reason you don't want to build your shoulders, or back, or
>> legs?
>>
>> [...]
>>
>> --
>> Bully
>> Protein bars:http://www.proteinbars.co.uk
>>
>> "A pessimist sees the difficulty in every opportunity; an optimist sees
>> the opportunity in every difficulty." Sir Winston Churchill
>
>Well its an exercise in vanity really ... I think its widely
>acknowledged that the pectorals are the most impressive muscles in the
>body (hardcore body builders may disagree ... I dont know). I have
>naturally broad shoulders, I dont tend to display my legs that
>much, ... Really Id be very happy just to get a little definition on
>my chest and build my arms a little, just so I dont look like a
>teenager when I where a t-shirt!
That is like saying the singer is the most important part of the band.
Or that the CPU is the most important part of the computer. Neither
is very impressive without good supporting components.
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Author: HobbesDate: 09:24 15-02-07
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In article <1171545784.198688.21200@q2g2000cwa.googlegroups.com>,
pietromas@gmail.com wrote:
> On Feb 14, 10:09 pm, Hobbes <khobman...@yahoo.com> wrote:
> > In article <1171489354.833827.290...@v45g2000cwv.googlegroups.com>,
> >
> >
> >
> > pietro...@gmail.com wrote:
> > > Hi all,
> >
> > > Im a new lifter, mid 20s. I aim in particular to build my chest (from
> > > its naturally flat/concave state!) so I have been bench pressing and
> > > would like to know if my approach is likely to yield results.
> >
> > > Ive done the research and try to keep a good form. My bench is
> > > declined as far as it goes, I grip just wider than shoulder width,
> > > pull down slowly, and press up hard. Im supplementing a fairly healthy
> > > diet with Optimal whey protein shakes and Animal M-Stak.
> >
> > > My concern is about my "routine" ... I press 50lb (all I have)
which
> > > would be a bit more than 1/3 of my weight (10 stoneish). I would
> > > normally lift 30-40 times, which I might do several times a day (it
> > > only takes a few mins). I had been drop weighting (press to failure,
> > > knock off 10lbs, repeat) but have let that slide as I got pissed off
> > > with the interruption.
> >
> > > Is what Im doing going to be enough to get any visible results? And if
> > > so, how long does it "normally" take to see the inches ...
centimetres
> > > would do me!? I can already see a tiny improvement in pecs but thats
> > > more than likely just that what muscle was there is now tense.
> >
> > > What you think?
> >
> > Why would you bench 1/3 your weight and not do push-ups where you use
> > about 2/3 your weight? Better yet, do inclined push-ups by elevating
> > your feet.
> >
> > This guy has a few articles on bodyweight exercises.
> >
> > http://www.bodybuilding.com/fun/mahler57.htm
> >
> > --
> > Keith
>
> Thanks, its a fair point. I was doing press up for a while until I got
> my weights. I do'nt know, I guess theres a few reasons I prefer
> benching. I feel as though its a bit more targeted, that I can control
> the weight better, and if I'm honest theres a greater feeling of
> satisfaction from benching ... it feels more like a good manly
> exercise Grrr ... :o)
>
I've benched over 400 in competition and consider it one of the worst
exercises invented. For most purposes incline benches are superior.
--
Keith
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Author: Stephan CarydakisDate: 09:31 15-02-07
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"Shute" <Shute@nowhere.com> wrote in message
news:ojq8t25pp59fhig2knuode3850knndgr4o@4ax.com...
> On 15 Feb 2007 05:17:22 -0800, pietromas@gmail.com wrote:
>
> >On Feb 15, 5:52 am, "Bully" <bull...@proteinbars.co.ok> wrote:
> >> Innews:1171489354.833827.290620@v45g2000cwv.googlegroups.com,
> >> pietro...@gmail.com <pietro...@gmail.com> typed:
> >>
> >> > Hi all,
> >>
> >> > Im a new lifter, mid 20s. I aim in particular to build my chest
> >>
> >> Is there any reason you don't want to build your shoulders, or back, or
> >> legs?
> >>
> >> [...]
> >>
> >> --
> >> Bully
> >> Protein bars:http://www.proteinbars.co.uk
> >>
> >> "A pessimist sees the difficulty in every opportunity; an optimist
sees
> >> the opportunity in every difficulty." Sir Winston Churchill
> >
> >Well its an exercise in vanity really ... I think its widely
> >acknowledged that the pectorals are the most impressive muscles in the
> >body (hardcore body builders may disagree ... I dont know). I have
> >naturally broad shoulders, I dont tend to display my legs that
> >much, ... Really Id be very happy just to get a little definition on
> >my chest and build my arms a little, just so I dont look like a
> >teenager when I where a t-shirt!
>
> That is like saying the singer is the most important part of the band.
> Or that the CPU is the most important part of the computer. Neither
> is very impressive without good supporting components.
Yeah. Don't neglect those guns. Without them, you wont have a well rounded
physique.
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On Feb 14, 9:42 pm, pietro...@gmail.com wrote:
> Hi all,
>
> Im a new lifter, mid 20s. I aim in particular to build my chest (from
> its naturally flat/concave state!) so I have been bench pressing and
> would like to know if my approach is likely to yield results.
>
> Ive done the research and try to keep a good form. My bench is
> declined as far as it goes, I grip just wider than shoulder width,
> pull down slowly, and press up hard. Im supplementing a fairly healthy
> diet with Optimal whey protein shakes and Animal M-Stak.
>
> My concern is about my "routine" ... I press 50lb (all I have) which
> would be a bit more than 1/3 of my weight (10 stoneish). I would
> normally lift 30-40 times, which I might do several times a day (it
> only takes a few mins). I had been drop weighting (press to failure,
> knock off 10lbs, repeat) but have let that slide as I got pissed off
> with the interruption.
>
> Is what Im doing going to be enough to get any visible results? And if
> so, how long does it "normally" take to see the inches ... centimetres
> would do me!? I can already see a tiny improvement in pecs but thats
> more than likely just that what muscle was there is now tense.
>
> What you think?
>
> Thanks,
> P.
Okay, thanks for all the responses, didnt expect so much. But Ive got
to ask again.
I know its a very difficult question to answer in general, but how
long does it take to begin to grow and are regular but short reps
(30-40 benches / 20ish press ups) going to do it? ... Whats your
experience?
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Author: HobbesDate: 09:58 15-02-07
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In article <1171551081.710809.190010@h3g2000cwc.googlegroups.com>,
pietromas@gmail.com wrote:
> On Feb 14, 9:42 pm, pietro...@gmail.com wrote:
> > Hi all,
> >
> > Im a new lifter, mid 20s. I aim in particular to build my chest (from
> > its naturally flat/concave state!) so I have been bench pressing and
> > would like to know if my approach is likely to yield results.
> >
> > Ive done the research and try to keep a good form. My bench is
> > declined as far as it goes, I grip just wider than shoulder width,
> > pull down slowly, and press up hard. Im supplementing a fairly healthy
> > diet with Optimal whey protein shakes and Animal M-Stak.
> >
> > My concern is about my "routine" ... I press 50lb (all I have) which
> > would be a bit more than 1/3 of my weight (10 stoneish). I would
> > normally lift 30-40 times, which I might do several times a day (it
> > only takes a few mins). I had been drop weighting (press to failure,
> > knock off 10lbs, repeat) but have let that slide as I got pissed off
> > with the interruption.
> >
> > Is what Im doing going to be enough to get any visible results? And if
> > so, how long does it "normally" take to see the inches ...
centimetres
> > would do me!? I can already see a tiny improvement in pecs but thats
> > more than likely just that what muscle was there is now tense.
> >
> > What you think?
> >
> > Thanks,
> > P.
>
> Okay, thanks for all the responses, didnt expect so much. But Ive got
> to ask again.
>
> I know its a very difficult question to answer in general, but how
> long does it take to begin to grow and are regular but short reps
> (30-40 benches / 20ish press ups) going to do it? ... Whats your
> experience?
>
Depends. On diet, genetics, etc.
But normally about 6 weeks and you'll start seeing and feeling some
improvement.
--
Keith
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Author: Sir JackeryDate: 11:29 15-02-07
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On Thu, 15 Feb 2007, pietromas@gmail.com wrote:
>>> Im a new lifter, mid 20s. I aim in particular to build my chest
>>
>> Is there any reason you don't want to build your shoulders, or back, or
>> legs?
>>
>
> Well its an exercise in vanity really ... I think its widely
> acknowledged that the pectorals are the most impressive muscles in the
> body (hardcore body builders may disagree ... I dont know). I have
> naturally broad shoulders, I dont tend to display my legs that
> much, ... Really Id be very happy just to get a little definition on
> my chest and build my arms a little, just so I dont look like a
> teenager when I where a t-shirt!
Why not do a full body workout instead? Most of the effort involved in
weight training involves motivation, recovery, etc. Once you're at the gym
(or your back yard or whatever) working out you might as well get an
overall workout. That said... people usually notice their fastest gains
at the beginning of their weightlifting career. How fast you gain muscle
will be very subjectively determined. You may gain as much as 3lbs/mo the
first month or two. I personally have gained about 55lbs muscle in the
last 36 months. However I don't train for hypertrophy but rather for
strength. My bench-press weight has climbed about 310lbs and my biceps
dumbbell curls rep weight increased by 50lbs each in the last 36 months.
These were the types of exercises you were considering right? I am also in
my mid-twenties and looked like a preteen when I started lifting, so these
results may be similar to what you may see.
You mentioned a concave chest, do you have pectum excavatum? This cannot
(unfortunately) be fixed by weightlifting.
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On Feb 15, 4:29 pm, Sir Jackery <roeh...@cs.ucdavis.edu> wrote:
> On Thu, 15 Feb 2007, pietro...@gmail.com wrote:
> >>> Im a new lifter, mid 20s. I aim in particular to build my chest
>
> >> Is there any reason you don't want to build your shoulders, or back, or
> >> legs?
>
> > Well its an exercise in vanity really ... I think its widely
> > acknowledged that the pectorals are the most impressive muscles in the
> > body (hardcore body builders may disagree ... I dont know). I have
> > naturally broad shoulders, I dont tend to display my legs that
> > much, ... Really Id be very happy just to get a little definition on
> > my chest and build my arms a little, just so I dont look like a
> > teenager when I where a t-shirt!
>
> Why not do a full body workout instead? Most of the effort involved in
> weight training involves motivation, recovery, etc. Once you're at the gym
> (or your back yard or whatever) working out you might as well get an
> overall workout. That said... people usually notice their fastest gains
> at the beginning of their weightlifting career. How fast you gain muscle
> will be very subjectively determined. You may gain as much as 3lbs/mo the
> first month or two. I personally have gained about 55lbs muscle in the
> last 36 months. However I don't train for hypertrophy but rather for
> strength. My bench-press weight has climbed about 310lbs and my biceps
> dumbbell curls rep weight increased by 50lbs each in the last 36 months.
> These were the types of exercises you were considering right? I am also in
> my mid-twenties and looked like a preteen when I started lifting, so these
> results may be similar to what you may see.
>
> You mentioned a concave chest, do you have pectum excavatum? This cannot
> (unfortunately) be fixed by weightlifting.
Thats great info, thanks. Nah I was exaggerating a bit with the
concave ... Im just not naturally fleshy (muscle or otherwise) in that
region.
Thanks again.
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Author: Tom AndersonDate: 14:53 15-02-07
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On Thu, 15 Feb 2007 pietromas@gmail.com wrote:
> I know its a very difficult question to answer in general, but how long
> does it take to begin to grow
You should have some results inside a couple of months, for sure. Make
sure you're eating enough.
> and are regular but short reps (30-40 benches / 20ish press ups) going
> to do it?
No. You need to use more weight; if you're using enough weight, you won't
be able to manage more than 10-15 reps of a lift in one set. I'm afraid
you're going to have to splash out on some more weight. Or switch to doing
one-handed bench lifts, if you have the kit for that.
> ... Whats your experience?
My experience is that old-school methods work very well: basic compound
movements with free weights, 2-3 sets of 8-12 reps, 2-3 times a week for
each muscle; protein shake right after the workout and plenty of normal
food the rest of the time. Don't try to get clever.
tom
--
intelligence, purity, the potential freedom of space, and the potential
aesthetics of mathematical computations
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Author: Tom AndersonDate: 14:55 15-02-07
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On Thu, 15 Feb 2007 pietromas@gmail.com wrote:
> On Feb 15, 5:52 am, "Bully" <bull...@proteinbars.co.ok> wrote:
>> Innews:1171489354.833827.290620@v45g2000cwv.googlegroups.com,
>> pietro...@gmail.com <pietro...@gmail.com> typed:
>>
>>> Im a new lifter, mid 20s. I aim in particular to build my chest
>>
>> Is there any reason you don't want to build your shoulders, or back, or
>> legs?
>
> Well its an exercise in vanity really ... I think its widely
> acknowledged that the pectorals are the most impressive muscles in the
> body (hardcore body builders may disagree ... I dont know).
I'd file that under 'popular myth'. Pecs are obvious, but it's the lats,
triceps and shoulders that really give the impression of size. Do
chin-ups, bent-over rows, and overhead presses. But carry on with the
bench presses too!
> I have naturally broad shoulders,
All the more reason to do shoulder exercises - hyooogeness that bit closer
for you!
tom
--
intelligence, purity, the potential freedom of space, and the potential
aesthetics of mathematical computations
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> No. You need to use more weight; if you're using enough weight, you won't
> be able to manage more than 10-15 reps of a lift in one set. I'm afraid
> you're going to have to splash out on some more weight. Or switch to doing
> one-handed bench lifts, if you have the kit for that.
Ah. That was something I was unsure about ... it seems
counterintuitive that such low reps work.
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Author: Tom AndersonDate: 15:28 15-02-07
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On Thu, 15 Feb 2007 pietromas@gmail.com wrote:
>> No. You need to use more weight; if you're using enough weight, you
>> won't be able to manage more than 10-15 reps of a lift in one set. I'm
>> afraid you're going to have to splash out on some more weight. Or
>> switch to doing one-handed bench lifts, if you have the kit for that.
>
> Ah. That was something I was unsure about ... it seems counterintuitive
> that such low reps work.
Think about it in terms of adaptation: your body is an adaptive machine,
that learns about its working environment and reconfigures itself to be
able to deal with it. Specifically, it does that by identifying the
limiting capability and increasing it. When you're doing dozens of
low-weight reps, the limiting capability is not strength, it's muscular
endurance and cardiovascular capacity, so your body improves those. As you
increase the weight (and are forced to decrease the reps), strength
becomes more of a limiting factor, so your body improves that instead.
In principle, the best strength training would be single-rep sets, and
lots of them. However, for reasons i don't personally understand, it seems
that while these are very good for strength, they don't stimulate addition
of muscle mass as effectively as 8-12 rep sets. It might be something to
do with increasing recruitment of muscle fibres rather than making each
fibre stronger. There's also a safety issue - lifting right at your max is
more likely to lead to injury than a bit below it. Perhaps one of the more
knowledgeable muscle nerds can jump in here and drop some science ...
tom
--
Crazy week so far, which at one point involved spewing down the inside
of my jeans! -- D
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