West Coast Connection Forum
Lifestyle => Tha G-Spot => Topic started by: Meho on August 25, 2006, 04:26:48 AM
-
So Ive been going to the gym for about a year now. And Im having problems with bench press, Im stuck in the same weight (80 kilos) for a while now. Everywhere else Im develpoing normally, putting more wieghts on but Im stuck on becnh press.
Any help, advice is welcome ;)
-
go down to 4-6 reps on each set. you´ll add a lot of muscle mass if you do 4-6 extremely heavy reps in all of the basics(bench press,dead lift,squats etc). and when you add muscle mass you become stronger so try that out for a couple of weeks. and the other chest exercises also play a part in the strength you´ll gain.
-
and if you´re only goal is to become big then you don´t need to do more then 6 reps on any exercise(no the warm-up sets you should do way more reps though). but if you want functional muscles then you should do more reps. what exercises does your chest pass consist of?
-
Yeah I basically wont to be "big". So only 6 reps. I do 10 usually. Ill change that.
Im doing bench press 4 series, than for my upper chest with handels on becnh thats moved up( I dont know how to say it with one word) also 4 series and butterfly if you know what that is, again 4 series. What do you do?
-
Yeah I basically wont to be "big". So only 6 reps. I do 10 usually. Ill change that.
Im doing bench press 4 series, than for my upper chest with handels on becnh thats moved up( I dont know how to say it with one word) also 4 series and butterfly if you know what that is, again 4 series. What do you do?
i´d do do 5 sets on the bench(2 warm-up sets and 3 heavy), then i´d take a bench like you said that you do with the curls then i´d use it with the bench aswell(just like you do with the curls/handles). then i´d do fllies(butterflies) and i´d end it off with doin the curl exercise with the bench leaning upwards like you just said. and do warm-up sets on all of the exercises coz you don´t wanna fuck your shoulders up. that´s very easy to do if you don´t start with lighter weights then increase the weights gradually.
-
well ive been traing for about 5 months properly ive seen graet gains i tried previous for about 2 years hers the workout i was give while on holiday at a proper gym
5 days 1 part each day
to build a chest try to do everything even if you have to do 2 sets to build a chest you just cant do bench press or pushups it wont happen
monday chest 3 parts
start incline
dumbell press
bench press
and flies
chest machine 8 sets switch you grip thaere normally 3 grips
butterfly flies with pullies standing
middle
dumbell press
flies
bench press
also do the side chest machine 3-4 sets
decline gives the buffed lookdoing this bring the chest up which give you the look
decline bench
decline dumbell
decline flies
then sit on a bench incline level with one dumbell push back and bring dumbell to chest level very goo declin exercise but hard to get right also make sure your head level if lower than leg level and put sum supprt for you legs cos sum peopl tend to slide back wen doing decline
tuesday
back winds
wednesday biceps
thu
shoulders
friday triceps legs stomach
sat rest
sunday running
im pretty much addicted lol let me know if you want routines for these
-
oh yeah do a warm up say 10 kg dumbell to 3 sets with high reps a little jog watever gets you releaxed and stretch
-
^waaaay too many chest exercises and sets if you wanna get big. if you workout like that you´ll burn muscles and you might end up losing weight and that´s something you don´t wanna do if you want to become big.
-
download Ronnie Coleman - The Cost of Redemption, and Ronnie Coleman - The Unbelievable. do that and check out how he does chest and you´ll learn something, but of course you shouldn´t do as many sets as him coz he´s been lifting weights for 20 years. but the exercises he does are pretty much the best chest exercises. and you can definently pick up some tips on how to get your back big as hell aswell as your legs.
-
^waaaay too many chest exercises and sets if you wanna get big. if you workout like that you´ll burn muscles and you might end up losing weight and that´s something you don´t wanna do if you want to become big.
you need to do the 3 parts of you chest if you wanna build you chest 3 parts atleast 3 exercises each thats 9 exercises you have to do your not gonna buil anything by just doing incline i do these every monday and after i train i get the burn in my chest by doing 3 to 4 ches tsets youll get the burn but only in 1 part of your chest anyone can lift heavy but your not gonna build a chest without doing all 3 parts
-
download Ronnie Coleman - The Cost of Redemption, and Ronnie Coleman - The Unbelievable. do that and check out how he does chest and you´ll learn something, but of course you shouldn´t do as many sets as him coz he´s been lifting weights for 20 years. but the exercises he does are pretty much the best chest exercises. and you can definently pick up some tips on how to get your back big as hell aswell as your legs.
dont go to the legs lol back is good but legs lol doing a few squats and im finished lol
ill check that also dont listen to the people in the gym they chat shit take a look at them then listen to them i listen to them and messed around doing nothing for 2 yaers and dont look at the girls they are there to put you off lol
-
^waaaay too many chest exercises and sets if you wanna get big. if you workout like that you´ll burn muscles and you might end up losing weight and that´s something you don´t wanna do if you want to become big.
you need to do the 3 parts of you chest if you wanna build you chest 3 parts atleast 3 exercises each thats 9 exercises you have to do your not gonna buil anything by just doing incline i do these every monday and after i train i get the burn in my chest by doing 3 to 4 ches tsets youll get the burn but only in 1 part of your chest anyone can lift heavy but your not gonna build a chest without doing all 3 parts
you don´t need to split your chest into different parts to break it down for someone. if he does the basic excersises like i said he´ll work every part of his chest. and 9 exercises lol, you do realize that not 1 single top body builder does that many? not hating or nothing but that´s way to many exercises, Meho i´ll ask a friend of mine who´s a PT to come up with a good chest program and i´ll post it later/tomorrow.
-
^waaaay too many chest exercises and sets if you wanna get big. if you workout like that you´ll burn muscles and you might end up losing weight and that´s something you don´t wanna do if you want to become big.
you need to do the 3 parts of you chest if you wanna build you chest 3 parts atleast 3 exercises each thats 9 exercises you have to do your not gonna buil anything by just doing incline i do these every monday and after i train i get the burn in my chest by doing 3 to 4 ches tsets youll get the burn but only in 1 part of your chest anyone can lift heavy but your not gonna build a chest without doing all 3 parts
you don´t need to split your chest into different parts to break it down for someone. if he does the basic excersises like i said he´ll work every part of his chest. and 9 exercises lol, you do realize that not 1 single top body builder does that many? not hating or nothing but that´s way to many exercises, Meho i´ll ask a friend of mine who´s a PT to come up with a good chest program and i´ll post it later/tomorrow.
alright man it workes for me but something differnt might work for you i actually got the workout from a retired bodybuilder who now trains other bodybuilders but okay
-
^i also got my shit from 2 bodybuilders(one who´s a former Mr. Europe). but i´ll ask my friend that´s a PT coz he takes into consideration how much damage the shit´ll do to your body and the body builders don´t lol. as long as you´re lifting heavy ass weights their happy but i already torned my left tricep once so i listen to my body a little more.
-
^i also got my shit from 2 bodybuilders(one who´s a former Mr. Europe). but i´ll ask my friend that´s a PT coz he takes into consideration how much damage the shit´ll to do your body and the body builders don´t lol. as long as you´re lifting heavy ass weights their happy but i already torned my left tricep once so i listen to my body a little more.
damn man your as stubborn as me body building site which back up wat i say
check it theres the top sites saying the same shit 3 parts
link http://www.shapefit.com/training-chest.html
Upper Chest Exercises:
Chest Exercises - Incline Barbell Bench Press
Chest Exercises - Incline Bench Cable Flyes
Chest Exercises - Incline Dumbbell Flyes
Chest Exercises - Incline Supinating Dumbbell Flyes
Chest Exercises - Incline Bench Dumbbell Press
Chest Exercises - Hammer Grip Incline Dumbbell Press
Chest Exercises - Declined Push Ups
Chest Exercises - Smith Machine Incline Bench Press
Chest Exercises - Exercise Ball Inclined Pushups
Middle Chest Exercises:
Chest Exercises - Barbell Bench Press
Chest Exercises - Barbell Pullovers
Chest Exercises - Dumbbell Pullovers
Chest Exercises - Pec Deck Butterflys
Chest Exercises - Cable Crossovers
Chest Exercises - Close Grip Barbell Bench Press
Chest Exercises - Dips
Chest Exercises - Flat Bench Dumbbell Press
Chest Exercises - Flat Bench Dumbbell Flyes
Chest Exercises - Flat Bench Cable Flyes
Chest Exercises - Isometric Chest Presses
Chest Exercises - Machine Bench Press
Chest Exercises - Single Arm Dumbbell Flyes
Chest Exercises - Narrow Grip Push Ups
Chest Exercises - Push Ups
Chest Exercises - Smith Machine Bench Press
Chest Exercises - Wide Grip Barbell Bench Press
Chest Exercises - FreeMotion Cable Crossovers
Chest Exercises - Medicine Ball One Arm Pushups
Lower Chest Exercises:
Chest Exercises - Decline Barbell Bench Press
Chest Exercises - Decline Dumbbell Bench Press
Chest Exercises - Decline Dumbbell Flyes
Chest Exercises - Exercise Ball Push Ups
Chest Exercises - Wide Grip Decline Barbell Bench Press
The chest muscles are made up of the pectoralis major and the pectoralis minor. The pectoralis major is the bigger of the two and spans most of the clavicle and sternum and attaches to the upper arm. It has several important functions at the shoulder: flexion, adduction (towards body), and medial (inward) rotation. The pectoralis minor is a thin triangular muscle that lies beneath the pectoralis major and is responsible for similar functions. Your chest is helpful in contact sports that require a lot of pushing such as football and rugby.
-
we can end this whole thing by sayin download those Ronnie Coleman videos, this guy is by far the strongest body builder in the world. and while you´re at it download some Jay Cutler videos and some Dorian YAtes videos. these guys are some of the best body builders of all time and they got this shit down to a science.
-
all I do is pushups and I have a straight bar and curl bar and a set of 25 lb dumbells.....that shit works good enough for me
-
we can end this whole thing by sayin download those Ronnie Coleman videos, this guy is by far the strongest body builder in the world. and while you´re at it download some Jay Cutler videos and some Dorian YAtes videos. these guys are some of the best body builders of all time and they got this shit down to a science.
lol keep you sly comments well end it
-
like the game says, "Gimme a dumbell and a sandwhich, nigga"
-
like the game says, "Gimme a dumbell and a sandwhich(protein shake nigga)"
-
lol
-
lol
that´s what he says lol. and that´s something i think both me and DRE can agree on that you need.
-
Thanks for all the info guys. Pissin On Throne cant wait to see that program. Ask him if he can give you one for triceps to. And what do you do for trcieps ?
-
Ah fuck it since where at it. Pissin On Throne and Still Dre if you have any advice on how to make your biceps and triceps big too thaz would be super :)
-
Ah fuck it since where at it. Pissin On Throne and Still Dre if you have any advice on how to make your biceps and triceps big too thaz would be super :)
First of all, which somatotype are you? From what you've described, you sound like an ectomorph (hard gainer).
Anyway, for triceps: Bench-pressing will definitely build up those a bit, but there's almost no substitute for push-ups. People do them different ways, but I personally do 2 sets of 50-60, both while gripping 15-pound dumbells (you know, the types that have hexagon-shaped ends).
For the first set, I hold the dumbells vertically at shoulder width, lower chest level. This works your outer arms.
For the second set, I hold the dumbells horizontally at wider than shoulder width, upper chest level. This works the inner part of your arms (it's roughly equivalent to doing pressdowns on a LAT machine).
Remember to keep your back straight, tight core, and head up, and also try to feel your trapezius contract when you do this. Not only will you get bigger triceps, but your abs, back, and chest will build up heavily as well. Within a year of starting to do push-ups, I made HUGE gains on bench (I went from barely being able to bench 115 to benching 155 on my warmup set).
Biceps, I can't help you as much, since I have almost never done any exercises that isolate the biceps (i.e. concentration curls, hammer curls) with any consistency. Most of the gains I made in my biceps came from doing seated row and total row exercises, as well as my regular on-water training. Even today, my biceps are disproportionately small compared to my triceps. So you probably shouldn't make the same mistake I did.
-
Im not quite sure If I know which excersise you are talking about. Do you have any pics? Just type the name of it on google pics and it will find you.
-
Im not quite sure If I know which excersise you are talking about. Do you have any pics? Just type the name of it on google pics and it will find you.
Which ones? Do you mean the seated row/rotal row? That's this:
http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html
Tell me what else confuses you. I forget that you're kinda new to this.
-
Im not that new, its just that I dont understand the names becuase its english
For the first set, I hold the dumbells vertically at shoulder width, lower chest level. This works your outer arms.
For the second set, I hold the dumbells horizontally at wider than shoulder width, upper chest level. This works the inner part of your arms (it's roughly equivalent to doing pressdowns on a LAT machine).
Pics of these 2
-
Ah, you're confused about pushups?
Here's the best I can do for you:
(http://www.ironmaster.com/images/excercises/chest_pushups.jpg)
That guy's not quite doing them the same way I do, tho. First set, my elbows are tucked in close to my body. Second set, I have my elbows out far apart. But it's the same basic idea.
There's another way of doing them as well:
(http://www.buildingbodies.ca/exercise-pictures/dumbell-benchpress-bottom.jpg)
Personally, I don't do that, cause that's about pushing up the dumbells' weight instead of pushing up your own body weight. I only use the dumbells to keep my hands in position so that I'm not tempted to move them around.
-
Aha ok. So that made your triceps big and helped you with bench press ?
-
Aha ok. So that made your triceps big and helped you with bench press ?
Yep, immensely. Depends on how many of them you do. I started out doing 2x25 and managed to work my way up to 2x50 within a year, and that was how I built up my triceps.
Also, what somatotype are you? You said you wanted to be big, but what works for me may not work for you.
-
Well, I can easily gain weight. In the last 3 years I went from 68 kilos to 90 kilos with fitness, various sports and I started to eat more healthy and Ive grown too. Before I was eating shit (figure of speach lol) and didnt excersise at all. I wasnt skinny I wasnt eating enough and if I was it was unhealthy.
-
Well, I can easily gain weight. In the last 3 years I went from 68 kilos to 90 kilos with fitness, various sports and I started to eat more healthy and Ive grown too. Before I was eating shit (figure of speach lol) and didnt excersise at all. I wasnt skinny I wasnt eating enough and if I was it was unhealthy.
Hmmm, sounds like you might be a mesomorph then. Means you've been genetically blessed.
I'm an ectomorph, so gaining weight and muscle mass was really difficult for me. It took me 10 years to get where I am now, and even so, I'm still a lanky muh'fucka.
-
Yeah Im quite lucky, like I said the chests are the only one that are fucking me up :-\
-
Well, if you do pushups consistently for a while, you should see significant improvements there.
-
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.
-
Yeah Im quite lucky, like I said the chests are the only one that are fucking me up :-\
mix it up do a series of non stop chest exercises to shock the chest which will give you the heated feel in your chest after you train it like a deep burn the chest is easy but you need to get the sets right try more free weights also do dips and do push ups but mix them up like do a flat pushup then 1 leaning on something then A set with your legs on a chair etc
for the arms ive found doing it hard 1 day a week works for me wednesday biceps friday triceps your triceps will build more becus wen you do chest your working your tricep and wen you do you back you also do your triceps your bicep need more attention this along with the shoulders are the hardest to train build cos they need lots of work
you want a bicep routine
do you go to a gym if so which one
-
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.
-
Well, if you do pushups consistently for a while, you should see significant improvements there.
your right there pushups are great and they wrk more than just the chest
-
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.
word 100 percent true wat i do it might work for you it might not also does anyone get like a current/shock in there arm wen they do triceps espically with a bar skull crushes etc
-
word 100 percent true wat i do it might work for you it might not also does anyone get like a current/shock in there arm wen they do triceps espically with a bar skull crushes etc
Nah, I could never do skull crushes (either with one arm or two) and feel any real effect on my arms other than making myself a little tired. I was probably doing them wrong, but in the end I just found that pushups gave me the same (or better) results and I could do those well, so I just stuck with them.
But take my experiences for what they're worth...I know cats who do skull crushes and have bigger triceps than mine.
-
word 100 percent true wat i do it might work for you it might not also does anyone get like a current/shock in there arm wen they do triceps espically with a bar skull crushes etc
Nah, I could never do skull crushes (either with one arm or two) and feel any real effect on my arms other than making myself a little tired. I was probably doing them wrong, but in the end I just found that pushups gave me the same (or better) results and I could do those well, so I just stuck with them.
But take my experiences for what they're worth...I know cats who do skull crushes and have bigger triceps than mine.
yeah there hard to do but there good much better than the machines becuz you have to balance youself
-
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
-
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
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
-
Damn thats a lot. I think thats too much from what people have told me so far. You overrburn or something like that.
-
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
-
All these ways take to long just stick that needle up youre ass it works alot faster ;)
-
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.
-
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
-
So, Pissin On Throne did you get any news ?
-
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.