just wondering if there are any weight lifters on this site. post your workout program (including sets/reps, intensity), what supplements you're taking (if any), and any tips for the noobs.
TestMagic said:I used to be really into it, but now, I seem to squeeze in only one workout a week. I've got weights, dumbbells, and a punching bag at home, so I tend to use those more than I do the gym.
Bench: 135 lbs x 12 reps
175 lbs x 10 reps
225 x 8 reps
Similar "inverted pyramid," not sure of the weights, since the pulleys make a difference.
Oops! Gotta run! Then comes shoulder press, maybe flies.
weaponx12o said:nice.. but dont you think you're overtraining a bit? doing flat bench and cables crossovers are pushing it, but adding the flys just leads to overtraining. you should try to mix up your program.. like, all dumbells one day, and the next time you work on chest you do all bars. or you can mix them up even further. too many to name right now. it keeps your body guessing and prevents you from plateauing (is that even a word?!). i like your program, but its a bit too long for me. plus i work out by myself.
and i agree with your comment on shoulders. for a heavier bench weight, you have to work on your shoulders and triceps. that's why the bench press is known as a compound exercise. it works more than just the pectoral muscles, as opposed to an isolated exercise such as the bicep curl which isolates only 1 muscle. so shoulders and triceps are very important in order to achieve a good bench max
oh and im 135 lbs for now, and i maxed out at 235 on flat bench but that was a set of 8. i havent tried a 1 rep max. but for now, im just going up to sets on 185
Whodeani said:Now I know I'm probably coming up to a point where I might be hitting my max.. As well, when I put up that much weight my body is like.. "what the hell are you thinking!!"