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bench press
- Thread starter modiba
- Start date
are bench press better than doing the curl ones?
i would liike to increase my 6 pack to be 8. how do i get the extra 2
i cant find an excercies that strengthens below the bottom 2 muscles on tha abs. any help avaialbe?
i would like to get 'wings' (dunno wot they are called). musles under the arms. so i am broader. how can i do this?
i would like sum advice. my waist is only about as big as the length from the fron of my stomach to my back. is this correct? wots best? a wider wasit or more depth?
if so how do i improve both?
how long will it take? 2months wiv 5 days a wk?
wots the quickest way to get biger biceps?
and bigger triceps?
how can i get broader shoulders?
i would liike to increase my 6 pack to be 8. how do i get the extra 2
i cant find an excercies that strengthens below the bottom 2 muscles on tha abs. any help avaialbe?
i would like to get 'wings' (dunno wot they are called). musles under the arms. so i am broader. how can i do this?
i would like sum advice. my waist is only about as big as the length from the fron of my stomach to my back. is this correct? wots best? a wider wasit or more depth?
if so how do i improve both?
how long will it take? 2months wiv 5 days a wk?
wots the quickest way to get biger biceps?
and bigger triceps?
how can i get broader shoulders?
Last edited by a moderator:
i dont have legs pushes. wot can be done instead of these?
how can i get stronger forearms? rowing?
wots the muscles needed for arm wrestleing. i want to be able to win
are triceps needed in arm wrestles?
how can i get stronger forearms? rowing?
wots the muscles needed for arm wrestleing. i want to be able to win
are triceps needed in arm wrestles?
Last edited by a moderator:
Sounds like you're new to lifting...try this routine for a month or two and come back and tell us your results:
day 1: bench press, flies, laterals, pushdown
day 2: rest
day 3: pulldown, cable row, reverse fly, curls
day 4: rest
day 5: squat, leg curl, calves
day 6: rest
then go back to day 1
here's a good site for general info on muscles and exercises:
http://exrx.net/Lists/Directory.html
day 1: bench press, flies, laterals, pushdown
day 2: rest
day 3: pulldown, cable row, reverse fly, curls
day 4: rest
day 5: squat, leg curl, calves
day 6: rest
then go back to day 1
here's a good site for general info on muscles and exercises:
http://exrx.net/Lists/Directory.html
Just for future reference, maybe you should put all your questions in one post. Wings, are really LATS or Latissimus Dorsi.
Definition comes from being lean, getting lean comes from proper dieting.
Building muscle comes from heavy training, and a proper diet, high in protein and calories. Stick with compound movements: squats, rows, presses.
Being new to lifting I would advise that you either find a work-out partner with more experience, or get a trainer. If neither is feasible, learn from observation, and the site that sysopt posted to learn proper form.
Get your self on a basic routine, there are numerous examples in this forum. Get your diet in order, 5-6 feedings per day getting in at least 1 gram of protein per pound of body weight.
Here is a basic mass routine >> http://www.ironmagazine.com/training_routine1.htm
Building muscle comes from heavy training, and a proper diet, high in protein and calories. Stick with compound movements: squats, rows, presses.
Being new to lifting I would advise that you either find a work-out partner with more experience, or get a trainer. If neither is feasible, learn from observation, and the site that sysopt posted to learn proper form.
Get your self on a basic routine, there are numerous examples in this forum. Get your diet in order, 5-6 feedings per day getting in at least 1 gram of protein per pound of body weight.
Here is a basic mass routine >> http://www.ironmagazine.com/training_routine1.htm
im weighing just under 70kg. wot do u recommend my average daily calorie intake should be?
i dont know wot my weight is in pounds but lets say it was 120 pounds, should i be having 120g of protein per day?
thanks
i dont know wot my weight is in pounds but lets say it was 120 pounds, should i be having 120g of protein per day?
thanks
Yes, 120 grams of protein per day minimum!
Go here >> at the bottom right corner there is a calorie calculator >> www.ironmagazine.com/index.htm
Go here >> at the bottom right corner there is a calorie calculator >> www.ironmagazine.com/index.htm
Your weight in pounds is 154, I believe, so that's 154 grams of protein per day. If you wanna put on some size, go for 2500 or perhaps 3000 calories, and if you're an active person (run, sports, etc.) then bump it to 3500. I'm a lazy sedentary american 
I would give yourself at least a month of hard training to see some results . Don't get discouraged , all good things come in time . Weight lifting will slowly become an addiction once you begin to see those results . Stick with it and keep us posted .
Pull ups /pulldowns and rows
yup
