Can i gain about 60 lbs in the bench press in like 6 weeks?!
Question:
Can i gain about 60 lbs in the bench press in like 6 weeks?
taking high protein (alot) and working out and giving them a one day rest each? help! im bulking for school!
Answers:
It's possible, but it depends on a lot of things, such as how long ago you started lifting, your diet and training. Benching every other day isn't what you want to do since this will actually inhibit gains and may lead to overtraining. You should not lift the same muscle group more than twice a week, especially if you're shooting for max strength gains. Also, though warming up is a good thing, try not to warm up too much as this will tire you out for your lifts.
Going on the assumption that you have lifting form down, workout days should be heavy and low reps, 3-6 reps for 3-5 sets to failure. Each workout should be progressive so as you are able to gain reps, you go up in weight, so each workout you either gain more reps or more weight. Try to avoid doing too much. Focus on compound movements as your primary lifts, such as bench press, squats and deadlifts - only do isolation or machine exercises to supplement the primary lifts. If you find that you're stalling out on a certain exercise after a couple of workout sessions, it may be time to switch it up to something else (going from flat bench to inclines, for instance). Lastly, barbell lifts are superior to dumbell lifts for strength gains.
Diet is key in any gaining program - your diet should consist of roughly 40% lean proteins, 40% good carbs and 20% good fats. If you're a hardgainer, meaning it's hard for you to put on lean muscle, then the ratio should be more like 30/50/20 of proteins, carbs and fats. You should have 5-6+ meals per day.
A good program to consider is called a 5x5, which is optimal for the beginner to intermediate lifter looking to make max strength/hypertrophy gains. Peruse these articles on various programs to try:
http://www.bodybuilding.com/fun/bbinfo.p...
If you're new to weight training, find an experienced adult or trainer to show you how to lift correctly and safely. Always use a spotter when lifting heavy.