Bench Press - workout suggestions?
 

Just a beginner. Don't lift any weights now. Would like to do some free weights. Nothing too serious - just get a little more defined. Thanks for any help. Have searched internet and only come up with pay sites for body builders.

What sort of time do you have available? Are you looking to work out 3, 4 times a week?

Do sets like Biceps, Chest, and triceps one day, (upper body) then do lower the next like calfs, thighs, back. if your more serious also work in things like shoulder exercises, more back workouts, forearms, etc. How much time do you have? What do you have access too? Never overwork something to much though, it'll just fck things up and keep you out for a couple of days.

Write your goals down, and spend an hour with a trainer. They will show you proper technique, work out a schedule, recommend exercises for the areas you want to work, etc. It's worth it.

I have an hour ever day at lunch - so 4-5 times a week if I'm motivated. I already run and play some basketball. I like the trainer idea - probably worth it. It is a Y gym - so the typical free weights - nothing too fancy.

Find out the MAXIMUM you can possibly bench right now (once), find out what 60% of it is, then do sets of 10x4 3 times a week for 3 months.

After three months, move up to 80%, same deal.

2 months later, move down to 70% with sets of 15x4.

1 month later recalculate your maximum and start over.

I'm going to back up CITDs suggestion of getting a trainer - if anything for at least on session so that s/he can help you attain your own goals. You can ask the question in these forums and get 100 different answers. They all could work and they could all fail. Be honest with yourself (and the trainer): set your goals no matter how small or far-fetched, know when you will be most likely be hitting the gym (motivation), be open to cardio.
The trainer will be able to give you the hands on experience and person-to-person assessment that you can't get online. Best of luck with your goals and keep us posted. :thumbsup:

Rule of thumb when lifting freeweights...

If you can put up the weight 7 or 8 times at the most, then you are at a perfect weight.

The only time that you should able to do 10 reps is your warmup set and if for some reason you are doing supersets (an advanced training technique where you perform two exercises in a row with virtually no rest in between).

yow d
 

Why? I am unfamiliar with this routine. 10 x 4 then 15 x 4? Is that a "cutting" routine for definition? If the OP wants big titties, I can't imagine anything more than 3 sets of 5 (starting at 80% for the first and increasing with each set) every other day (probably a much longer period of rest [3 days] if just beginning)

A trainer or training partner (someone who looks like they might know what they are doing) is better than starting off blind and injuring oneself

I can recommend these inexpensive books for an introduction to lifting:

The Complete Guide to Strength Training, by Anita Bean
Getting Stronger: Weight Training for Men and Women, by Bill Pearl & Gary Moran

These are about all types of strength training and not only about bodybuilding. Anita Bean is a sports nutritionist and former champion bodybuilder, and Bill Pearl is a former Mr. America. Both of them advocate a balanced healthy approach to lifting.

dailyjo2003:

Please be more specific on what your goal is:

I'll throw these goals out (mix and match as you please):

1) Size (big massive pecs)
2) Definition/Cut (ripped chest with striations, not as big as the above)
3) Strength (Being able to push a gorilla off your chest)

I am sure you're not thinking of flexibility or endurance..

If your looking to be be buff for the chix or whatever, you'd be best to drink lots of water down lots of protien shakes, and lift 4 days a week twice on that day for about 20 minutes on bench, and 20 on bicepts.

I used to do this, and got raw buff in about 2 months, however I play golf thats kind of my thing, and my frame can't support big mucsles, and still give me that sweet parabolic swing so Its not worth it. Especially when jack daniels can subsitute for muscles when with a chick.

My bench/chest workout is typically as follows:

Flat Bench, Incline, Decline, Flies using the following sets:
- 1 warm up set with light weight
- 2 sets with enough weight so I can only get 8 reps
- 2 sets at 6 reps with increased weight
- 1 set at 4 or fewer reps with heavy weight

Pretty basic I think.