Does anyone have any ideas for workouts I can do to increase the amount I can be!
Question: I am 18 6'1 and 160 pounds. I am currently doing sets of 12-10-8 of 140 pounds. Any ideas will be apprieciated.
Answers: I am 18 6'1 and 160 pounds. I am currently doing sets of 12-10-8 of 140 pounds. Any ideas will be apprieciated.
You have to change up your routine about every 6 weeks. Your muscles get into a pattern and slow down the growth. If you have spent 6 weeks on 12-10-8, switch to 2 sets of 15 for 6 weeks, then go to 3 sets of 7, then 2 sets of 20. After this you can go to 3 sets of 10. By changing the routine you can break up the muscle pattern or memory. The sets of 20 are different from the rest in that the only one that is important is the first set, you do it to failure. The second set is with about 20 % less and you do what ever you can.
A couple things are important:
1. Isolating the muscle groups for workouts, meaning don't do a bunch of different types of workouts on the same day.
2. Leaving TWO DAYS rest in between any particular type of workout, so the muscles can heal and get bigger and stronger.
3. Eat enough REAL nutritious food (supplements are mostly a load of BS). Eat a can of tuna or salmon a day, and you'll be fine for protein.
push ups like a at the army
Mix up your set/rep scheme so that you don't get adapted to a particuluar workout. Once every 10days or so go heavy, like right below your 1RM and hit that for 8 sets of 1 rep. Rest as long as you need to between sets on those heavy days.
Work with dumbells, both or even just one arm at a time. Don't go to failure (it doesn't to you any good and can lead to injuries). Make sure you are working your muscles in an opposing direction (pulling rather than pushing) to avoid creating imbalances in your shoulders that can lead to the shoulder injuries that most bench press guys get. Work on pullups, rows, and bent over rows to help keep your shoulders healthy.
Also, for some crazy reason, deadlifts seem to contribute to your benchpress numbers.
This is what I do to improve bench press. Every single time I do the bench press I make progress, whether it is increasing the weight by as much as 10% or increasing reps by 1. So instead of you doing 12-10-8 reps that equals 30 total reps. Do 31,32 or 33 total reps. Like 11-11-11 or any combination that will make you do more than 12-10-8. In my opinion I think that you should be in the 6-10 rep range. So what I would recommend is to increase the weight by 10% and make notes of how many reps you do after the increase. Always do more work than your previous workout either by increasing reps or weight. Even if it is 1 more total rep than you did previously. Aim for 10 reps but don't go below 6. Once you are able to do 10reps with ease increase the weight again by 10%. Add another set for a total of 4 sets. Good luck.