[quote]mr popular wrote:
[quote]Bunny Bench wrote:
[quote]mr popular wrote:
You always want to start (at least with the first couple exercises for each muscle group) with a light weight for 12-20 reps to warm up for your first set. If anything is tight, or there are any clicks or pops or symptoms of injury, you want to find out while you’re only benching 135 rather than starting with the heavy weight. Also, muscles perform better when they are warm and well-circulated. This is why you do progressively heavier sets.
So for the bench, if you want to work up to 185lbs as your heavy weight (heavy relative to the rep range), you would probably start with the bar and do 20 reps or so. Then do 135 for 10-12 reps (not to failure, just enough to feel it in the chest and get a slight pump). Third set, 165 for 8 reps (same). Then go up to 185 for your fourth set and rep it out until you can’t do anymore (somewhere in a 6-10 rep range)*.
From there, some guys are done with flat bench and will move on… some guys like to add more weight and do a heavy set, or other guys like to drop a little weight so they can go to failure again in that rep range for another set or two, it’s really all just personal preference (and there are no rules for exactly what you should be doing, in spite of what internet articles will tell you; All that matters is that you worked really really hard and gave your muscles a reason to grow).
*As far as progression goes, there are no strict rules for this either, except that you must get progressively stronger or you won’t get any bigger. That doesn’t mean you should be powerlifting, it just means that if you can bench 185 for 8 reps now, your chest will be significantly bigger when you can bench 245 for 8 reps.
A lot of guys just work with a heavy weight until they can get it for a pre-set number of times… like 8, or 10 reps… and when they can get that, they add weight. Other guys like to add a certain amount of weight at the beginning of each month. All that matters is that you DO IT somehow.[/quote]
Thank you this is a big help i really appreciate the information I think i have discovered one or two mistakes i am making.
Once again thanks a bunch.
O yep one more thing I don’t have a problem with eating more calories to grow but if you are training like an animal and progressively lifting heavier weights can you grow more muscle without excess calories?
If you are benching 200lbs but 6 months later you are benching 240 lbs do you grow more muscle even without excess calories? how is it possible to get stronger without more calories?
or is it impossible to grow muscle without eating more?[/quote]
Muscle tissue isn’t made out of thin air. If you gain muscle mass, you have also gained bodyweight - how do you think that happens? You don’t think that a guy with a 40 inch chest and his twin that built a 50 inch chest really weigh the same, do you?
Do you think Arnold Schwarzenegger weighed 150lbs?
Even if one were to not lift weights at all, do you think you can get fatter without eating an excess of calories? Of course not, and that’s just fat tissue which we all know weighs less than muscle tissue.
Of course you need to eat an excess of calories if you want to build an excess of muscle. Besides needing to get the energy and building material from somewhere, your body also needs to be in an environment where it feels comfortable building new muscle tissue (a physiologically expensive process that it will not do if it thinks you might be starving sometime in the near future).
If you want to gain muscle, you should be eating 1.5 grams of protein per pound of bodyweight daily (the building blocks of muscle), a moderate amount of fat (for joints, hormones, and energy), and enough carbs to gain several pounds of bodyweight each month (usually somewhere around 2xbodyweight in grams of carbs, depending on how much fat you’re getting in your diet)
Don’t try to figure out some exact formula here, you are going to need to tweak it through trial and error anyway… just get a decent bodybuilding diet going, and if you haven’t gained at least 1lb after two weeks of it, you need to eat more.
You also have to do this every single day, without fail (as well as training at least 5 days a week), for several months on end to see the results you’re after. For every day that you fail to reach your dietary quotas during the week, go ahead and cut the results you expect to see in half. Consistency is really that important in bodybuilding.[/quote]
what would you say is a good diet an extra 300 calories a day?