I have a question about weight training ?!

A general rule is to grow muscle, you have to lift 60% of your one rep-maximum (that's the heaviest you can lift once, you can't lift that twice). That is to say, if you can lift 100 pounds only once, you should work out with 60 pounds. Invest in more weights, or join a gym.

Yeah, you should take at least a day off. Rest is also an important part in muscle growth. If you lack rest, your muscles won't grow or worse, it might break down (simply, it'll shrink). So be sure to get a good night's sleep and rest a certain muscle group well. If you can't go a day without training, alternate the muscles you work. (chest on Mondays, Wed and Fri, and legs on Tue, Thu and Sat, for example).

Eat more protein too. Like meat, or, if u're a vegetarian, tofu or something. Your muscles have to come from somewhere, right?

Hope this helps!

For the first question, yes, if you feel the weights are easy to do right now, then you have to take it to next step where it won't be entirely comfortable for you to complete three reps. You have to push your body to grow. (Btw this is not a dumb question, its great that you are genuinely interested to know this)

Your body needs about 48 hours to repair the damage you make during work out, so yes its the best plan to work out every other day. DO NOT work out if you still feel sore! When you feel you are refreshed again, you are ready to go.

Eat protein and water to repair faster. And stick to healthy food. Hope it helps.

The reason why you were sore is because you had a good workout
now you need to allow your chest at least 48-72hrs to repair and help
you build stronger and bigger muscles.

here is a little tip if you work you shoulders lets say on monday or your chest
you should work your chest or shoulders again on thursday.

The reason why i added shoulders is because you use alot the same muscles as
you do when you work your chest hope this helps you out

Take care

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Massive Chest Blasting Workout



Just as having big arms project power, A powerful chest always gets respect. The chest is also one of the first noticed attributes about a bodybuilder. So, lets try to make yours as powerful and respected as possible. The weight lifting routines and exercises below along with your dedication will guarantee it.

The flat bench press is without a doubt the most basic and effective means to build the chest. The bench press should be the primary exercise for any chest routine, all other exercises should be subordinate. You should provide you chest with a good warmup cycle. For most people the basic 135 pounds is sufficient. If you cannot use 135 as a warmup, try a lesser weight in which you can rep out at least 15 reps without any muscle strain. After a good warmup comes the real deal. Many people do their routines different. For example, some people pyramid up then back down, And some go right to the heavy weights then pyramid down. I prefer the latter. After my warmup, I go to a weight of about 75% of my max which is 375. So I work out with a weight of at least 280. The reason I do this is because Im the strongest at the beginning of the routine, so I go right to the heavy weights so I dont burn myself out on the lighter weight leading up to the heavier weights. After I do a good amount of sets (between the 280-350 lb range), usually about 6 sets, I start to burn out. So, when it is time to pyramid down in weight, I can do so without feeling I havent reached my potential for the routine. I would much rather burn out on the sets coming down than going up. I usually do an enormous amount of benchpress sets during my chest work out (usually around the neighborhood of 10 sets. with the first 6 being with the heavier weights and the last four being pyramided down until I finally reach the warmup poundage of 135). When I reach the warmup weight, I rep out as many as I can until I cannot possibly do another. This gives me an awsome final pump for the bench press. You can adjust your poundage accordingly to match the routine described. For example, if your max is 275, then try jumping straight to 225 after your warmup, then work your way back down.