Three Basic Things in Building
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The most basic things in muscle building is Reps, Weight, and Technique. CHEST-- BENCH PRESS 1) Reps are often thought of as always 3 sets of 10. That is not always a necesity. It really depends of what you want to have for outcomes. Huge, bulky muscles can be accomplished by this format. 4 sets of 4 repetitions of 85% of your max bench press. This is usually a lot more strenuous for the beginner lifter or someone who is starting to lift after not doing any lifting for more than one month. If you are looking for lean, strong, tough muscles; go 4 sets of 8 with 75% of your max bench press. This will work well. For example, my max bench is 445 lbs. If i were to go for huge bulky muscles, I would take 445 x .85 which is about 375. 2) Weight. Do not overdue the weight that you put on the bench. Stick with one workout for a while and when it gets too easy, either increase your weight, or re-max on your bench. 3) Technique. The bench press is one of the easiest exercise to complete. hold the bar a little more than shoulder-width apart. Bring the bar down slowly and touch your chest softly (not to bounce it off your chest) right about the nipple level. So if you were to draw a line from one nipple to the other, the bar should touch right there. More exercise inside...
