bench press

[spyder9669]

hey guys, i'm a 130lb dude and i can currently max out around 115lbs. i guess thats ok considering i'm a beginner. anyway, my goal is to max out at 200 by the end of the summer. i have the time to put in around 1-2 hours a day 7 days a week. can anyone give me advice as the best route to take as far as routine and possible supplements that would help me reach my goal?

 

[P-funk]

read the training stickies for setting up your program.

 

[NordicNacho]

and eat more

 

[spyder9669]

i currently drink 1 or 2 protein shakes a day and consume about 3200-3500 calories a day. i have extremely high metobalism and also have RLS so i burn calories non stop.

 

[NordicNacho]

eat nuts, peanut butter, add olive oil to your shakes,

 

[spyder9669]

how much olive oil and what is it for? thanks for the info

 

[NordicNacho]

add a tablespoon or two it adds calories so you can gain weight. one spoon is over 100 calories

 

[spyder9669]

sounds good i will do that

 

[Gazhole]

Put together a solid program.

 

[spyder9669]

Put together a solid program.

well thats another thing i'm researching on here. i'd really like to focus on upper body and arms, get gains in those areas, and then throw in the lower half. i don't have top notch equipment just a standard $100 weight bench and about 150 lbs worth of weights. i take some creatine ethyl ester caps and some fish oil caps every day. theres so much damn info on this site i'm getting a headache especially when some people recommend some stuff and others don't recommend it. so yea i'm trying to figure some of this stuff out

 

[mrmark]

well thats another thing i'm researching on here. i'd really like to focus on upper body and arms, get gains in those areas, and then throw in the lower half. i don't have top notch equipment just a standard $100 weight bench and about 150 lbs worth of weights. i take some creatine ethyl ester caps and some fish oil caps every day. theres so much damn info on this site i'm getting a headache especially when some people recommend some stuff and others don't recommend it. so yea i'm trying to figure some of this stuff out

i would focus on developing upper and lower body at the same time otherwise it will create a comical look.

since you are new(ish) i'd recommend finding a nice simple routine and a good solid but clean diet.

Read this:

http://www.ironmagazineforums.com/training/58699-guide-designing-routine.html

It's cowpimps training guide. really helpful stuff.

 

[red99svt]

hey guys, i'm a 130lb dude and i can currently max out around 115lbs. i guess thats ok considering i'm a beginner. anyway, my goal is to max out at 200 by the end of the summer. i have the time to put in around 1-2 hours a day 7 days a week. can anyone give me advice as the best route to take as far as routine and possible supplements that would help me reach my goal?

Why must you have a max out bench at 200lb by the end of the summer?? Something to proove to someone or something?? Sorry to ask but I never maz out on bench cause perosnelly I dont care what my max is all I care about it good form and working the muscle out so it grows nicely and fills out my shirt better. But go ahead and read the stickies and get on a good diet and I dont see why you can't acheive your goal.. Good luck

 

[spyder9669]

Why must you have a max out bench at 200lb by the end of the summer?? Something to proove to someone or something?? Sorry to ask but I never maz out on bench cause perosnelly I dont care what my max is all I care about it good form and working the muscle out so it grows nicely and fills out my shirt better. But go ahead and read the stickies and get on a good diet and I dont see why you can't acheive your goal.. Good luck

i don't have any real need to meet the goal that i have set. but i'm being pretty ambitious about it and i believe that it can be done with hard work and dedication. i just think its a reachable goal and so thats why i put it out there.