Bench press

[STILLDRE IS THE GODFATHER]

Damn thats a lot. I think thats too much from what people have told me so far. You overrburn or something like that.

nah thats if your rushing you exercises wat ive listed will take about 1 and a half hours every day and it works ive changed more in the last 5 months than ever  so i dont know i tried working less before but it didnt do nothing for me this does everyones different

["THE" MoSav]

All these ways take to long just stick that needle up youre ass it works alot faster 

[Narrator]

yeah there hard to do but there good much better than the machines becuz you have to balance youself

Oh, for sure, I don't fuck with no machines these days.  But skull crushes just feel less effective to me than pushups.  As a concentration exercise for people who are serious bodybuilders, they're great.  They simply didn't offer me any benefits over an exercise that I had already mastered.

you do 3 exercise with 10 12 reps

i tend to keep it at 10 reps apart from the 1st set which i do more at light weight i do atleast the 9 sets 2 on each part for the chest sometimes more tends wat time of day i had bicep i do about 6 to 8 triceps i did tday i did 5 sets

biceps i do barble curl seated double dumble big bar curl single arm workout concentration straight dumble for forearm big bar on pully single concentrade standing on pullys standing double dumbells

3 exercises (or 4), I agree with, but 10-12 reps is a bit excessive if you're trying to bulk up (as Detox Is Not Coming says he's trying to do).  Whenever I go to the Max Strength phase of my program, I usually work around an 8-6-4 pattern, and then I do 1-2 reps at my absolute max for control.  When I'm in the Muscular Endurance phase, I do 3 sets at 10-12 reps each, same amount of weight for all.

The important thing is...if you're bulking up, you gotta train to the point of FAILURE.  If you ain't doing that, you're not really tearing the tissue so that it will rebuild itself in a larger mass.  When you bench, you should find it nearly impossible to do the last rep - THAT is how hard you need to be pushing yourself.  The other reps are basically just warming up for that last, extremely tough rep that you don't feel like doing, but you feel the adrenaline rush and then do it anyway.

So how many series and excersises do you do for a) Chests b) Biceps and triceps.

I do: a) 3 excersises 4 series b) 4 excersises 3 series

Like I've said, I usually don't do concentration exercises; the exercises I do may work 1 or more of those muscle groups at the same time.  On days when I'm doing upper body (which would of course include chest, biceps, and triceps), I usually do 4 of these (minumum): Pushups, bench press, deadlifts, military press, LAT pulldown, upright row, bent-over barbell rows, and seated row.  I may also do SOME dumbell work, usually side or front raises and some pressing.  It really depends...I try to vary my routine as regularly as possible.

Keep in mind that I'm a rower, not a bodybuilder, so obviously my program is based upon improving my speed in the boat, not shaping my body for contests or any of that shit.

[STILLDRE IS THE GODFATHER]

yeah there hard to do but there good much better than the machines becuz you have to balance youself

Oh, for sure, I don't fuck with no machines these days.  But skull crushes just feel less effective to me than pushups.  As a concentration exercise for people who are serious bodybuilders, they're great.  They simply didn't offer me any benefits over an exercise that I had already mastered.

you do 3 exercise with 10 12 reps

i tend to keep it at 10 reps apart from the 1st set which i do more at light weight i do atleast the 9 sets 2 on each part for the chest sometimes more tends wat time of day i had bicep i do about 6 to 8 triceps i did tday i did 5 sets

biceps i do barble curl seated double dumble big bar curl single arm workout concentration straight dumble for forearm big bar on pully single concentrade standing on pullys standing double dumbells

3 exercises (or 4), I agree with, but 10-12 reps is a bit excessive if you're trying to bulk up (as Detox Is Not Coming says he's trying to do).  Whenever I go to the Max Strength phase of my program, I usually work around an 8-6-4 pattern, and then I do 1-2 reps at my absolute max for control.  When I'm in the Muscular Endurance phase, I do 3 sets at 10-12 reps each, same amount of weight for all.

The important thing is...if you're bulking up, you gotta train to the point of FAILURE.  If you ain't doing that, you're not really tearing the tissue so that it will rebuild itself in a larger mass.  When you bench, you should find it nearly impossible to do the last rep - THAT is how hard you need to be pushing yourself.  The other reps are basically just warming up for that last, extremely tough rep that you don't feel like doing, but you feel the adrenaline rush and then do it anyway.


yup the last set you do on everything you should be busting to do the set detox increase the the weight slowly each week set you self targets example if your doing 60 kg chest nbow in 3 week you should be uip to 75 kg increase it by 5kg if its too much lower it and try next week i been doing this my bench press has gone sum 20 kg up if your doing bench press on a free bar like we do you need a partner ive dropped it on previous occasion you neeed someone to support the bar

[Meho]

So, Pissin On Throne did you get any news ?

[acgrundy]

Thats an interesting advice. I wonder what Pissin... and Stll Dre will say about it since they are more fitness-sih.

Thanks for the help man.

Like I said, you can NEVER expect that what works for 1 person will produce the same results for you.  Finding a routine and exercises that work for you comes about 75% from trial-and-error.  Sure, you can ask advice and read about the shit all you want, but at the end of the day, you gotta figure out your own strengths and weaknesses and then learn how to build on those.

No prob on the help.

yep different exercises work for different people.  a good pushup excercise is to get 3 crates and put 1 under each hand and one under your feet.  Pushups are so much harder this way and you can dip down about 3-6 inches more than you normally could w/o the crates.