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2004/05/18, 11:55 PM
I have noticed that in my first week program there is no bench press involved, will this come in later weeks, how exactly does this work? One more thing, how much of a break should I take between each set?
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2004/05/22, 05:07 PM
Thanks for the info.
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Quoting from yogiponappa:
Jshepp, I think that will depend a lot on what you input as your goals, when signing up for the program. That said, it sounds odd that there is no bench press on your workout - is there a dumbbell press, by any chance? (those are also very effective for building the pecs) Then again, maybe the bench press will come in in the coming weeks.
Usually, between 1 and 1.5 minutes between sets is a good bet. The shorter the time, the greater the intensity of the workout - but you don't want to get sets too close together if you are lifting hard, coz then your muscles aren't going to be recovered sufficiently for the next set.
Cheers, mate, train hard!:dumbbell:
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2004/05/23, 02:36 PM
Dumbells actually engage more muscle fibers then the barbell bench. barbell actually hinders the full range of motion.
Rest depends on what your going for.I'm a biger guy, so I rest as little as possible to keep the blood flowing and heart rate up to burn calories. But I still rest for about 45 to 60 sec before my next lift. If you lifting heavy might want to take1 min to 2 min to gain full strength back. Usually 5 reps or fewer I rest longer
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2004/05/28, 11:38 AM
Dumbells will give you a better range of motion but you can't lift as much, so if you are going for mass, you will want to add some bench in, I wouldn't worry, you will have bench in the second or third week.
1.5 minutes is the ideal rest time between sets. This is because it gives you just enough time to return to between 75% - 85% full recovery. You don't want to fully recover because then you may be able to lift more, but you won't bring more muscle fibers into work because the larger ones will do all the work. The result will be that you won't have as full of a look as you could. If you go earlier, you won't be recovered enough to lift any amount of weight well and you will fail early.
Hope that helps.
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