Well I know more weight gets you bigger so I do the maximum I can rep pretty much. I rep 135 and I bring it down to where it touches my chest and I try to pump my chest too. All I get is sore arms, but my chest doesn't seem to be sore at all.
"You'll Never Feel READY to Walk Over"
Next Monday you'll feel more confident. After the gym you'll feel more confident. After one more drink you'll feel more confident. After you get a better haircut, a better jacket, a better job.
You've been "getting ready" for two years.
She's standing ten feet away right now. She'll be gone in four minutes. No amount of preparation will manufacture the courage that only comes from moving your feet.
Walk over. Stumble through the first sentence. Let it be clumsy. Let it be imperfect. You will feel more alive in those ten seconds than you have all month.
So I've been benching and I don't feel my chest is getting worked
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I learned this the hard way. Years of freezing up. Getting friend-zoned. Watching other guys walk away with the girl I wanted. Then I discovered a set of 22 simple rules that rewired my entire approach.
Scars
Master Don Juan
Try incorporating strictly chest workouts into your routine like the butterfly (I think that's what it's called). Basically laying on a bench with dumb bells in each hand, spread them out (keep your elbows locked) then bring them up until they touch, then go back down in the same position. That is one rep. Most gyms have a machine that does this, but some don't. Also, have you tried just doing regular push ups? A long with some diamonds and wide spread? They kill your triceps, but you should also feel your chest soar the next couple days after.
you want bigger muscles, you need to work a combination between weight and time under tension.
you want something between 8 to 10 reps, at a weight that is making you scream for the last rep.
Also, use the barbell until you're hitting a heavy weight or feel as if you've plateaued, then use dumbbells for a bit.
my chest workouts look like this
*Incline chest (1 x 15, 1 x 10, 1 x 8 = all warmups) Then 4 x 5-6 (100kg)
*because the rep range for my working weights for that is low I'll use dumbbells to supplement
*Incline dumbbell 4 x 8 (38kg)
*Flat Bench Press 4 x 8-10 (80kg)
*flies 4 x 12
*dips 4 x 12
My chest is usually dead at this point. If it's not I'll go do different flies or just work the rear delts for sh1ts n giggles.
you want something between 8 to 10 reps, at a weight that is making you scream for the last rep.
Also, use the barbell until you're hitting a heavy weight or feel as if you've plateaued, then use dumbbells for a bit.
my chest workouts look like this
*Incline chest (1 x 15, 1 x 10, 1 x 8 = all warmups) Then 4 x 5-6 (100kg)
*because the rep range for my working weights for that is low I'll use dumbbells to supplement
*Incline dumbbell 4 x 8 (38kg)
*Flat Bench Press 4 x 8-10 (80kg)
*flies 4 x 12
*dips 4 x 12
My chest is usually dead at this point. If it's not I'll go do different flies or just work the rear delts for sh1ts n giggles.
Bench Press - lower to your nipples,but not all the way down, about a 2 inch space between your nipples and the bar - then squeeze up.
A slight (not pronounced) hollow in your back.
You can also do partials. Add 50% to the weight you normally use, and crank out 25-30 partial reps.
And mix up yur exercises. parallel bar dips with a forward lean are great for the chest (as well as traps and triceps).
Flyes and all those other 'cute' exercises have no place if you are tring to add mass to your chest.
A slight (not pronounced) hollow in your back.
You can also do partials. Add 50% to the weight you normally use, and crank out 25-30 partial reps.
And mix up yur exercises. parallel bar dips with a forward lean are great for the chest (as well as traps and triceps).
Flyes and all those other 'cute' exercises have no place if you are tring to add mass to your chest.
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Here's the translation: I don't feel anything. Right now. With you.
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cordoncordon
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Do pushups...of all kinds. Standard, decline, diamond, dive bomber, slow motion 3 in 1, plange, pike press, two twitch speed, side to side, military, wide fly.JPlaya said:
SharinganUser
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Try using a wider grip.
It sounds like bad form to me. You should be feeling the burn in your chest after bench pressing. The idea is to squeeze your chest as you're doing it, almost as if you're trying to bring your hands together (but obviously not actually doing it!).
Also, like Zunder said, make sure you have a slight arch in your back so your chest is pushed out.
And like Sharinganuser suggested, a wider grip will help you target your chest more. Just don't go too wide as it restricts your movement.
Also, like Zunder said, make sure you have a slight arch in your back so your chest is pushed out.
And like Sharinganuser suggested, a wider grip will help you target your chest more. Just don't go too wide as it restricts your movement.
PrettyBoyAJ
Master Don Juan
I got a question. My max rep is 205 and thats what I push. I get like 3 reps in. I'm just trying to become more toned. Not swoll or anything. So what do you guys suggest I do to accomplish this.
Midnight_Oil
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I would focus less on worrying about feeling "the burn" and spend more time finding someone to spot you and work on benching progressively heavier weight.
"I'm Not Looking for Anything Serious Right Now"
When a woman says it, guys hear a confession. A heads-up. A scheduling conflict.
Here's the translation: I don't feel anything. Right now. With you.
Watch what happens when a man triggers actual attraction. The busy career, the recent breakup, the "not in a place to date" — all of it evaporates instantly. The same woman who was guarding her freedom is suddenly free every night.
The "22 Rules" explain why. When the right switches flip, her timeline rearranges itself around you.
TheManOfSteel
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I've been doing a 1 muscle group per day 6-days a week routine for the past couple of months. Basically it comes down to working 1 group per week.
On my chest day I do (3 sets of 8 reps)
-flat dumbbell bench press
-incline dumbbell bench press
-decline barbell bench press
-close grip dumbbells chest press (hold dumbbells together and bring to your inner chest and go back up)
-dips
-flat dumb bell flys
-pushups until I can't do anymore to finish off
For the next day or two I'm still sore in the chest. That's just to give you an idea, ultimately do what works best for you.
On my chest day I do (3 sets of 8 reps)
-flat dumbbell bench press
-incline dumbbell bench press
-decline barbell bench press
-close grip dumbbells chest press (hold dumbbells together and bring to your inner chest and go back up)
-dips
-flat dumb bell flys
-pushups until I can't do anymore to finish off
For the next day or two I'm still sore in the chest. That's just to give you an idea, ultimately do what works best for you.
This is true - if the weight is enough then you will not recruit enough muscle fibers and you'd probably build more muscle flogging your log.Jitterbug said:
But its a balance between too light and too heavy. Too light does nothing, too heavy and form suffers and offers an opportunity to injure yourself.
I don't believe the actual weight makes a difference rather than how hard it taxes your muscles. It's relative. I've heard a lot of bodybuilders say by slowing down and focusing on form they can make 100lbs feel like 300lbs.
There are also a lot of bodybuilders, myself included, who swear by high volume lifting (low weight and higher reps). I don't have a whole lot of choice as I tore a pectoral muscle a few years ago, but doing 12-14 reps per set has been really good for me and got me much better results (and no injuries) than high weight low reps.
Everyone is different though. If something isn't working for you, try a different tactic. Another common reason guys don't grow when lifting is because they're not eating enough. Obviously if you're working hard and not eating enough protein to rebuild your muscle fibers, you will actually lose muscle.
There are also a lot of bodybuilders, myself included, who swear by high volume lifting (low weight and higher reps). I don't have a whole lot of choice as I tore a pectoral muscle a few years ago, but doing 12-14 reps per set has been really good for me and got me much better results (and no injuries) than high weight low reps.
Everyone is different though. If something isn't working for you, try a different tactic. Another common reason guys don't grow when lifting is because they're not eating enough. Obviously if you're working hard and not eating enough protein to rebuild your muscle fibers, you will actually lose muscle.
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Dinner ran three hours. She laughed at everything. You walked her to her car thinking this one's locked in.
Then: nothing. Two texts. No reply. What happened?
You did what most men do on a great date. You filled every silence, answered every question, and left her with nothing to wonder about. No mystery. Nothing to sit with when she got home.
Rule 3 of the "22 Rules" changes the ending: tell her a little, hold back the rest, and let her imagination do the chasing. The ghosting stops too.
We will agree to disagree.Jariel said:
A marathon runner does a whole lot more low intensity high volume running than a sprinter. But I am yet to see a marathon runner that comes close to having the musculature of a sprinter.
High reps and light weight do nothing more than tax your cardiovascular system - they do not build muscle.
All the high volume crap as espoused in the muscle magazines fails to take it account that the guys that preach this method are juiced.
Brief, infrequent, and hi-intensity will yield better results than high volume - especially if you are drug free.
But each to their own.
But it's not the running that makes sprinters muscley, it's their weightlifting routine and diet. There are a lot of other factors here too.Zunder said:
Obviously I have to disagree here because my own experience proves that high volume training works. I'm 6'4, 15% bodyfat and 220lbs now (after trimming down), but was closer to 250lbs (20% bf) at the peak of bulking...and I've never touched steroids.
I always monitor my workouts according to how I feel. If I feel the strain and I'm aching the next day, I know my muscles have had a good work out. I just can't get that on anything less than 8 reps.