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Sho Nuff · 12-01-2003, 02:20 PM

If you really want to increase weight heres a good routine for beginners. Find out the max weight that you can bench at least 5 times and take 50 lbs off of that.

Bench 8 - 10 reps of max - 50
rest, add 10 lbs
Bench 8 - 10 reps
rest, add 10 lbs

Step this up to your max. Repeat this routine 3x a week until you can bench your max 5 times at the end, then add 5 - 10 lbs (preferrably 10) to your max. This is the routine I used when I first started lifting and saw good results in the first month.

(The biceps are the muscles you flex when someone says make a muscle. The Triceps are the ones on the back part of the arm. Pectorals are the major muscle in the chest. This bench routine will develop your biceps and pecs.)

For triceps do a similar routine laying on your back with a weight specifically for this purpose. DO NOT USE A BENCHPRESS WEIGHT. Lay on your back with your elbows pointed toward the ceiling. Hold the weight in that position and keeping your elbows at a 90 degree angle lift the weight from near your head to extending your arms almost all the way out. These are skull crushers. Start with low weight and be sure to have a spotter (someone to grab the weight if it gets to heavy) Start with a light weight if you dont have a spotter. If you find that you cant do these at all, start with dips.

Dips are when you place your arms behind your body at a 90 degree angle and lift your weight from behind. These target the triceps and will build strength and endurance to get you up to exercizes like the skull crushers. Any questions just PM me. Good luck.

12-01-2003, 02:20 PM	#12 (permalink)
Sho Nuff Addict Location: Harlem	If you really want to increase weight heres a good routine for beginners. Find out the max weight that you can bench at least 5 times and take 50 lbs off of that. Bench 8 - 10 reps of max - 50 rest, add 10 lbs Bench 8 - 10 reps rest, add 10 lbs Step this up to your max. Repeat this routine 3x a week until you can bench your max 5 times at the end, then add 5 - 10 lbs (preferrably 10) to your max. This is the routine I used when I first started lifting and saw good results in the first month. (The biceps are the muscles you flex when someone says make a muscle. The Triceps are the ones on the back part of the arm. Pectorals are the major muscle in the chest. This bench routine will develop your biceps and pecs.) For triceps do a similar routine laying on your back with a weight specifically for this purpose. DO NOT USE A BENCHPRESS WEIGHT. Lay on your back with your elbows pointed toward the ceiling. Hold the weight in that position and keeping your elbows at a 90 degree angle lift the weight from near your head to extending your arms almost all the way out. These are skull crushers. Start with low weight and be sure to have a spotter (someone to grab the weight if it gets to heavy) Start with a light weight if you dont have a spotter. If you find that you cant do these at all, start with dips. Dips are when you place your arms behind your body at a 90 degree angle and lift your weight from behind. These target the triceps and will build strength and endurance to get you up to exercizes like the skull crushers. Any questions just PM me. Good luck. __________________ I know Nietzsche doesnt rhyme with peachy, but you sound like a pretentious prick when you correct me.