Lifting weights properly?!


Question: I currently lift 50 pounds 25 pounds on each side of the bar. I lift it 200 times in reps of 50. So i lift it 50 times take a 30 sec break than repeat until 200 reps have been achieved. I see no results and I've been doing it for 2 months now, but I notice my chest is thicker, but no real results. What should I do to improve this? I don't eat junk food and I only drink water and orange juice for Vitamin C. Maybe I should change how I eat and increase the weight, but 50 pounds gives me enough trouble. Thanks in advance.


Answers: I currently lift 50 pounds 25 pounds on each side of the bar. I lift it 200 times in reps of 50. So i lift it 50 times take a 30 sec break than repeat until 200 reps have been achieved. I see no results and I've been doing it for 2 months now, but I notice my chest is thicker, but no real results. What should I do to improve this? I don't eat junk food and I only drink water and orange juice for Vitamin C. Maybe I should change how I eat and increase the weight, but 50 pounds gives me enough trouble. Thanks in advance.

The first problem I see is that there is no progressive resistance in your workout. You need to pyramid your sets. Here is an example:

Bench Press consiting of four sets. 12,10,8,6.
Your first set is 12 with a lighter weight. After every set, you add more weight causing the chest muscles or pecs to work harder with more weight, but lower reps.

Use a weight that is challenging because muscle will only respond or grow when the resistance used forces it to adapt and get stronger, resulting in bigger muscles.

That form of training can be adapted to any exercise (squats, barbell rows, etc). Dont just train your favorite body part, design a workout to train and condition all your muscles.

Example: Day 1(chest & triceps)
Day 2(back & biceps)
Day 3 off
Day 4(quads & hamstrings)
Day 5(shoulders & calves)
Day 6 off

Then you start over again. Train hard, get 8 hours sleep, and that brings me to the "eat clean" part of my answer.

Eat approximately every 2.5 to 3 hours (about 5 meals a day, small if trying to lose weight) starting with a breakfast of eggs and some whole or multi grain bread or oatmeal. Also one serving of fruit.

Mucle only grows by being forced to adapt to progressively heavier resistance = Lift heavy weights, not light weights.

What your doing now is toning your muscles. If you want to build more muscles, increase the weight of what your lifting and do only 6 or 7 reps, 3 times. You also need to eat protein (Chicken, Tuna, Egg, Milk) before and after you lift weights to build muscle.

Well Hercules, maybe you should try saving the universe instead of worrying about not seeing results.

Do you know what 200 reps is?! Get atta hea!

haha the guy above mes too funny with the answer rofl

200, way to much, try higher weights, 10 reps, 4 sets (of 10 reps), rest 3 mins between each set, wait every other day

Try doing more weight with fewer reps. also, you have to do activities that burn fat. because, for example your arms, if they have fat on them, they can be extremely muscular, but you wont be able to see it.

ur doing it all wrong, first of all, ur doing way to may reps and not resting long enough. Try the 5x5 program, i heard that gives you results, heres the article on it:

http://www.bodybuilding.com/fun/mahler73...

as for resting, if u wanna increase muscle size, rest for 1 minute, and if u wanna increase strength rest for 2 minuets. 1 min 30 sec will help with both.

Honestly, that is way too many reps to be doing you much good.
Most programs are designed around you only doing 3 sets of 8 to 15 reps. You definitely sound like you have good muscle endurance, so I would start on the higher rep side with lighter weights. One of the best routines that I have found for benching is a 4 week program I found at http://www.criticalbench.com/benchpress-...
This site is geared towards powerlifters, but the principles could apply to anyone.
Biggest key to remember, always start light and work your way up.





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