I've been doing bench press with a moderate amount of wieght, for me. I do 3 sets of 5-6 reps, depending on how I feel.
Then I drop 10 pounds, and do 3 sets of 7-8 reps.
Then I drop an additional 10 pounds and do 3 sets of 8-10 reps.
Then I do incline bench press for 3 sets of 10 reps, at a moderate weight.
After this, I just use the bar with the same weight for the incline bench press, and I do bicep curls.
I do 3 sets of 5-8 of these.
Is this adequate regimen for chest, shoulders, triceps, and biceps? Or should I be doing other things aswell?
(I workout 3 times a week, and I try to consume as close to 1g of protien per pound of body wieght that I can.)
Best answer:
First, you must understand that none of this is going to happen fast or easy. Second, it is not just appearances. Your body is your dwelling place for the rest of this life.
Most people emphasize the arms, abs, and pectoral muscles because they like the appearance.
Upper body is really not as significant as most think.
The larger muscle groups are more critical to your long term development.
There are some things that you need to take into account in your early training to prevent injury and get better results sooner.
New muscle needs to develop "infrastructure" meaning blood supply first. You should start with very light weight and high reps and increase in reps for a while. How long that is depends on your age and physical condition. For most people that would be at least 1 month. The other thing you should do is to strengthen your shoulder rotator cuffs. People who get injured there may not be doing anything much for a year. You can find exercises for that on the web. Be sure you do this to give yourself years of training stability.
Running is good for cardio but does not develop strength or muscle mass.
You might consider running the stairs or stadium bleachers if you have been running for a while.
The single best thing you can do is not something which appeals to most people. Full squats will do a huge amount for your legs but also for your chest, heart and lungs. Paul Anderson the great American weightlifting champion said that " If you do not bend your legs and do those squats, you will never reach your potential."
After you get the beginning conditioning done, you can go to more weight and lower reps. There is a lot of controversy about what is best but 3 sets of 10 reps max should be OK.
The other thing is not to neglect your other infrastructure, heart and lungs. Cardio should be part of every workout. Cardio will give you the endurance necessary for serious training. You can run, jump rope, use an elliptical (best), or a stair climber, or stationary bike for cardiovascular training.
Your legs and chest development are closely connected. Squats are a must from the beginning. More or less the same thing there.
In general, you need to do something for each and every muscle group with more concentration on your legs at the beginning.
Do not neglect your abs and lower back because they protect your spine from injury. Injury is the worst enemy in fitness of any kind.
Strenuous exercise will require you to eat a little differently. Nuts are a good protein supplement (about 25% by weight which is equal to any kind of meat). You must also eat plenty of fresh fruit and vegetables.
Most people need about 50 grams of protein per day. You do need to consume more protein with hard training but there are lots of veg sources such as nuts and soy. When training very hard you will need about 150 grams a day. Without working with weights, you may only need about 100 grams.
Your body and your mind are both gifts from God. Make the most of both.
In any event, good luck to you. The decision to improve yourself is always a good one.
Book: Body for Life by Phillips
Add your own answer in the comments!
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Exercise Regime with a Weight Bench
Article by Syed Amaan Ahmad
An exercising routine is incomplete without working out on a weight bench. It is a tool which enables the user to exercise different muscles of the body. It is mainly used to strengthen the muscles in the chest. And also helps exercise the muscles in the chest also. Body building enthusiasts can never go without this very useful tool. It is very necessary for them to exercise on it to maintain their body.
Exercise benches have changed a lot with time. Previously they used to be flat and now they have been replaced by adjustable benches. These benches come with adjustable inclines that can be set according to the user's preference. An exercise bench is not just about one exercise. A user can do multiple exercises using the weight benches. From dumbles to weight lifting, everything can be done on these benches.
Exercising was never this easy and fun. With multiple inclinations and adjustments a user can customize the weight bench according to their comfort. All the weight exercises can be done on it and that too in a very proper and easy way. Exercising on these benches improves strength of various muscles, which gives you strength in your body. After exercising on it, a person might feel stronger and more capable of doing things because it helps build the muscles and their stamina.
Buying one such bench for the personal gym, is very good idea. It is indeed a must have, as exercising will never be complete without it. They are portable too, so you can carry them on your vacation too. It provides the user a very systematic workout regime. There are various manufactures that are providing the weight benches. Te user has to buy the one, which suits them best. This tool is apt for exercising the upper body ad one hence, one must choose the equipment that provides the maximum exercise.
These benches come in different qualities and hence different rate charts. One has to choose not only according his requirements but also according to his budgets. Therefore, it is advised that before purchasing one from a manufacturer you research thoroughly and purchase the one that solves all the purpose. After all, you do not go out and buy a weight bench everyday. It has a once in a lifetime investment and should be the best. So, go ahead research in the market, pin down the top manufacturers and choose the one that suits you the best.
Orignal From: I have a weight bench, with a set of changeable dumbbells as well. Full upper body workout?
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