I am 165 lbs and i can only bench press up to 150. I wanna bench press more to get ready for football practice in the spring and i dont have the money for protien shakes i just wanna gain more weight and bench more
Adding weight to any lift is a matter of building up your reps to a certain point then adding weight. For example, if your max is 150, drop down to something like 135 so you can do sets of 3 reps. Build that to 5 reps. When you can comfortably do 5 reps of 135 pounds, add 5-10 pounds and drop down to 3 sets of 3 reps. Build up to 5 reps again and repeat the process.
You cannot positioned stability apart, given that that is the very factor that separates the 2. And your muscular tissues most likely realize the change. The bench press is a loose weight activity, and any loose weight activity is extra powerful in constructing muscle for 2 explanations. One, given that it comprises stabilizer muscular tissues to help within the motion, that means extra muscular tissues being labored. Two, given that the human frame responds greater to pursuits it could do certainly. That final side practically approach your frame grows greater whilst subjected to anything heavy, as an alternative than machines, which might be simply rough. This is not to mention that you simply must quit the laptop, and it absolutely is not for wusses. Machines drive correct kind, and isolate the muscle you're looking to paintings. Do the bench press first to your exercise, and the laptop press in the direction of the tip, whilst you are worn out.
What u want is muscle confusion.. THIS IS HOW YOU BUILD MUSCLE THE FASTEST! First of all, without protein shakes, u arent geting enough protein to rebuild your chest, and so u wont recover as well, and thus u wont get any increase in benching. With protein shakes, this workout is perfection. Without protein, it will be difficult, but not impossible. Ask ur parents or get a job or something to make some xtra cash to buy protein shakes(a 5lb jug of isoflex{lean protein} can last u about 2 months) and buy xtend(this is recovery powder, these are amino acids) and multi vitamin and u will grow muscle fast.. about 90-100 bucks. Moving on.. This is my workout.. _1st week_(STRENGTH) Pick any day(u must rest at least 6-7 days before u do any chest workout again) -Bench press: ((light weight-warmup) 90lbsx10), 110-115lbsx8, 120-125lbsx8, 135lbsx6, 150lbsx4 -Incline bench press: 4 sets, 10,8,8,6 -flys:4 sets, 10,8,8,6 -incline flys: 4 sets, 10,8,8,6 -chest dips 3x as many as u can _2nd week_(SIZE) -Bench Press:((always lite weight warmup)90lbsx10), 100lbsx12, 115lbsx10, 120lbsx10, 125x8 -incline bench press: 4 sets, 12,12,10,8 -flys: 4 sets, 10,10,8,8 -incline flys: 4 sets, 10,10,8,8 -chest dips- 4x as many as u can *Alternate the weeks(ex: this week strength, next week size, then strength... etc) *Adjust weight accordingly to how much you can lift(for example, if it says lift 10 times, then get weight that u can lift 10 times, if it says lift 4 times, then get weight that u can lift 4 times and barely make it... also, the lower the reps, the higher the weight ) *increase weight(except warmup) by 2 1/2 lbs every two weeks *****If u hav any questions, add me as a contact and i will get back to you
