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2004/02/07, 11:35 PM
Hi,
I'm new to this forum, and have a few questions to ask in regards to my goals. I've just bought an incline bench with free-weights. I've done various workouts in the past in public gyms and have been successful in strength gain, but always had a problem building mass. However now I've gained a few pounds and widened out a little (not in muscle), and not been as active in exercise/sport.
My goal is to signifigantly gain mass throughout my arms, chest and neck areas. As i mentioned, i have a bench and freeweights at my disposal. I am curuios as to:
1st) My approach, low/mid/max lifting, mid/high reps, and which exercises are most likely to build mass.
2nd) I'm curious if anyone has a schedule/progam that might fit my circumstance and goals. I am a very motivated person and plan to use my bench religiously, and have no problems pushing myself.
Any help or direction would very much appreciated as I'm really motivated to reach my goals.
Thanx
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2004/02/08, 01:11 AM
1st off, whats yoru diet like, you can work out al you want to and unless you eat right your wasting your time and money.
2. how often are you bench pressing
3. why are you not traing other things besides arms and chest?
4. go to fit buddy and ype in the assault( workout) thats a work out I posted that works pretty good, or go to powerlifting and strength traning and look at gatormades posts
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---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
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2004/02/08, 01:15 PM
1st) I dont really follow a specific diet at the moment. However, I do eat much healthier than your common person. I eat alot of lean meat, greens and potatoes most nights. Are there any areas I should be focussing on to build mass? ie. Any areas like Protein, carbs, fat, etc?
2nd) I've started bench pressing 5 or 6 days a week. Doing about 10 reps of 15 each day, 3-4 minute breaks in between. Takes me about 50min-1hr. I know I should pace myself more, and possibly break an additional day, but i just seem to get the energy and go.
3rd) I'm currently focussed on my arms and chest as I feel that those are the areas that need the most work in terms of mass/definition. I'm satisfied with both my legs and abs, and still do exercises for those areas on a semi-regular basis. I'm not really concerned about my cardio or anything as I'm still reasonably athletic in that area also.
4) I'll take a look for that program you suggested,
Thanx again!
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2004/02/08, 01:29 PM
1st you need you body weight in protein in grams......200lbs 200 grams protein
2 you should benh press NO MORE THAN 2 TIMES A WEEK AT THE MOST! IF your body never gets to repair the muscle, it just keep breaking down and breaking down, and can never get bigger and stonger
3. you need to work legs just as much as arms and chest, trust me if you get chicken legs and have a big upper body peopel will laugh, I know I would
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2004/02/08, 02:22 PM
no shoulders or back?...............supplements are actually cheaper then meat, and easy to make when you need protein on the go. Also one serving of meat is about the size of a deck of cards,and has about 40 grams of protein
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---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
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2004/02/08, 02:55 PM
4got to log in, sry
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2004/02/08, 04:59 PM
then if it still bothers you you may need to see a physical therapist, what did you do?.....it may hurt you because those muscles are weak and degenerated cause you don't use them, my lower back got like that when I damaged my spinal erectors, and I stoped doing cleans and deadlifts, so i descided to strengthen them back up and get them bigger, now my lower back is very very strong, and I can dealift more than before I was hurt.
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---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
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2004/02/08, 06:19 PM
got checked back, and the upper center of my back hit the corner of the goalpost hard. At the time the doctor diagnosed it that one of my plates got shoved 4ward too far and caused some severe ligament and nerve damage, i was lucky to get off that easy. I was down and out completely for a few weeks, then saw a physical therapist and chiropractor for about 4 months. All this was about 2 years ago, and I still see the doctor monthly for it, and occassionally he sends me back to physical therapy for a few weeks.
But perhaps your right, considering i've avoided using them, those back muscles may have gotten weak and could be causing alot of the pain.
I still do nighty strectches over my back with only a little pain, it only really gets painful when i try to do something, exercise or work, that puts a little weight on my back. Thus far I've been avoiding any back stress when i work out beacuase im affraid if i dont i may push myself too hard in spite of the pain and make it worse.
I'm open to try some stuff to strengthen my back, but I should probably to see what my doctor says when i see him in a few weeks. More than likely he'll just send me back to the physical therapist and I can get some heavier exercises from him.
The thought of having a strong pain free back does sound quite appealing to me tho, would make things alot easier....But its not all negative, i find that the pain forces me to keep proper form when i do the rest of my workout.
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