A little help with Programme please!!!

[superman558]

Right guys basically i've been weightlifting for about 6 months now, im 24 years old and weigh 86kgs. body shape and size has had vast improvements already and i have put on alot of muscle compared to size 6 months ago. But i have one thing that im unsure of- basically i am bench pressing 90kgs including the bar (dont know if ur supposed to include the bar when reffering to weights) and i am benching 4 sets of 6 reps at the begining of every gym session, so basically 5 times a week. question is should i be doing this and will i get weaker with lifting if i do not keep it up. your help would be much appreciated, thankyou guys!!!!

[Thetruth]

you do include the bar in the total weight and you wont get weaker it will just take your muscles longer try a little less weight and more reps and make sure your protein intake is pretty high because its very important after a work out it will 2x you recover time and the amount of time it takes to build muscle I highly recommend this book I learn everything i know from it and every one at MMA gym uses it http://f6518gn0596qbm9fy5u6q53shj.hop..net/" onclick="window.open(this.href);return false;

[lens_d]

You should not be benching every day of the week. You need to mix it up and give your body a day rest in between bench sessions. You should not work the same muscles every day because they need time to recover.

What does your program look like? what exercises are you doing?

[superman558]

you do include the bar in the total weight and you wont get weaker it will just take your muscles longer try a little less weight and more reps and make sure your protein intake is pretty high because its very important after a work out it will 2x you recover time and the amount of time it takes to build muscle I highly recommend this book I learn everything i know from it and every one at MMA gym uses it http://f6518gn0596qbm9fy5u6q53shj.hop..net/" onclick="window.open(this.href);return false;

cheers mate i'll definitely take a look at that book also

[superman558]

You should not be benching every day of the week. You need to mix it up and give your body a day rest in between bench sessions. You should not work the same muscles every day because they need time to recover.

What does your program look like? what exercises are you doing?

well for example Monday- chest, Tuesday- arms, Wednesday- off, Thurs- back, Friday -shoulders, sat- legs, Sunday off
but like i said the first exercise of each day whether i am working chest, arms or whatever i always do a bench press just mainly through fear of not being able to maintain the same weight if i only do it once a week for instance.

[BillyG]

Stop it right now!,
you are doing wayyyy to much bench through out the week
Only do it once a week.. maybe two depending on Volume..

you wont get weaker, you will cause an injury though
in fact if you are doing the same exercises everyday. stop them and select certain ones to do on certain days of the week

write down your work out plan for me . i can mix it up for you, so it ends up being more beneficial for you.. and write down you goals

[BillyG]

ahh made 2 threads about this

dude lay off the bench.. once a week

M- chest, flat, decline, incline.... throw in a widow maker of 1 set 20rep flys,
T- LEGS - squat, leg press, seated leg curls, laying leg curls. seated and standing calves each get 4 sets,
W- OFf
T - Back - wide grip pull downs, T-bar rows, bent over rows, dead-lifts, close grip pull downs
f - off,
s- Arms (since you do arms separately) 2-3 exercises 2-3 sets Tops! biceps- preacher curl, barbell curl, incline DB curl
Triceps - skull crushers, over head extensions, reverse grip bench
shoulders, military press, upright rows, reverse flys. Done
S- OFF
now the reason why i posted this, i dont conciser you an intermediate lifter, Im still considering you a beginner you need to work on trusting yourself and not doing bench everyday, and once you really dial yourself into lifting, you can venture into tougher routines.

this routine, is simply to dial you in, make you feel the workout, put on some muscle, and get you familiar with a basic routine.

1 you need to rest that chest,
2 looking at your photos, your chest is pulling in, you need to get that back straight and filled with muscle, (its rounding forward)
3- lift big, lift heavy, stress on the big lifts, bench, back, legs,
reps scheme in the 6-8 ratio with 3 sets each exercise

[superman558]

ahh made 2 threads about this

dude lay off the bench.. once a week

M- chest, flat, decline, incline.... throw in a widow maker of 1 set 20rep flys,
T- LEGS - squat, leg press, seated leg curls, laying leg curls. seated and standing calves each get 4 sets,
W- OFf
T - Back - wide grip pull downs, T-bar rows, bent over rows, dead-lifts, close grip pull downs
f - off,
s- Arms (since you do arms separately) 2-3 exercises 2-3 sets Tops! biceps- preacher curl, barbell curl, incline DB curl
Triceps - skull crushers, over head extensions, reverse grip bench
shoulders, military press, upright rows, reverse flys. Done
S- OFF
now the reason why i posted this, i dont conciser you an intermediate lifter, Im still considering you a beginner you need to work on trusting yourself and not doing bench everyday, and once you really dial yourself into lifting, you can venture into tougher routines.

this routine, is simply to dial you in, make you feel the workout, put on some muscle, and get you familiar with a basic routine.

1 you need to rest that chest,
2 looking at your photos, your chest is pulling in, you need to get that back straight and filled with muscle, (its rounding forward)
3- lift big, lift heavy, stress on the big lifts, bench, back, legs,
reps scheme in the 6-8 ratio with 3 sets each exercise

yeah dunno why it posted it twice. fully appreciate the advice mate, yeah i definitely consider myself a beginner also, will try that routine you've posted appreciate it. i would say goals are to generally add muscle in all areas but also to loose a bit of excess wait around the stomach. The three points you left on your last post at the bottom could you go inyo more detail on number two please mate as i dont fully understand especially the rounding forward part. once again appreciate the help and advice.

[BillyG]

the rounding forward, your chest muscles are pulling your shoulders in, and your back muscles are not strong enough to keep your shoulders straight, thus meaning rounding forward
all your muscles work together for your posture, so if one is lacking and the others are not, somethings bound to happen/look out of place,
basically in short, your back weaker, Stress on your back. build it up every time you enter your gym, and its back day, make it your best day!

let it catch up with you chest.

[Boss Man]

Double thread issue rewsolved .