Working Out Correctly

Lol, i'm going to be in the graduating football/lacrosse class with ASU '13. The bar should be about 1" (inch) from your chest when coming down, you don't have to touch your chest, it's basically a preference. Your getting the full extension as well when you are 1" from the chest on the drop down.

 

Your not getting a "full extension" and I see there is no bother trying to get you to add it in so some people will benefit since you chose to hide behind your ignorance.

 

I'm not hiding behind my ignorance, it's a preference...if you prefer to do it in that manner then be my guest drop the bar to touch your chest. I just have my opinion that people tend to cheat when the bar touches the chest with bouncing, ruining form, and using different sectors of the body. But if your excellent at the bench press and won't do that unknowingly than do it if you please, the reason I said you don't need to go any more down than an inch is because most people here aren't very familiar with the bench press. Most people tend to do those things unknowingly.

 

The important thing is to keep your form correctly, you want to work the chest, not any other body parts, everyone has different genetics and things work differently for everyone, do whatever works for you the best.

 

Yeah, form is most important.

 

Touching chest can lead to injuries. It is not necessary to touch chest.
How would I know? I SERIOUSLY injured my shoulder while benching 305, touching my chest.
I weigh 140 and max 315 on the flat bench and do not touch chest, although I can.

NO-Explod is crap and a waste of money.

All you need is protein. If you've never tried Creatine and you are looking to get over a serious plateau, you should give it a try. Get a micronized form if possible.

Most "testosterone boosting" supplements that are available in stores/gnc are entirely bs marketing. Stay away.

I'm genetically gifted when it comes to weightlifting, this is my before and after of 1 semester of high school.
http://forum.bodybuilding.com/photo/data/506/1semesterprogress1.JPG
My numbers are much more impressive than my size because my diet is not that impressive.
My shoulders grew the most, because I found out my female high school calculus teacher could shoulder press 50lb dumbbells, so I felt it was necessary to at least double her

If you are the skinny type like myself, you need to develop a healthy high calorie diet, along with supplementing with protein.

You need to lift hard and should switch your routine every month.

One month I will do incline benching, one month decline, one month flat.
Then I will do one month incline dumbbell, one month decline dumbbell, one month flat dumbbell.

People usually do all 3 in one workout. DUMB. You need to SHOCK and STIMULATE your muscles into growth, if your muscle memory is familiar with all the exercises, you will not grow as fast.

 

In the bottom picture theres no way your 140, unless you 5'6".

 

I'm 5'7 lol.

 

I'm just wondering why most guides like this never really include forearms i mean there key to success if u want to bench more do more in deadlifts. i am working on becoming a professional bodybuilder and i find most people neglect there forearms. Also have you noticed that when u bench u really only gain mass and not to much strenght if your doing other stuff. I dont use any kind of suplements but i see sufficient gains each week. You should also add in some negatives to help keep from going onto a plateau they are really hard to break. you could try reverse curls with a straight barbell but only go from a 90 degree angle to ur chest and back down you should go 1 second up and 2 seconds down well thanks for reading... I tend to ramble on about non sense lol

 

Precise, when people become intermediate or so at weight training, they do around 3 or more exercises per body part, that is why people do all three at one session, changing routine has to be done, some people adapt within 3-4 weeks, some after even 6 weeks. Checking your LBM (lean body mass) with a skinfold/accu measure caliper is a great way to see if you are gaining mass, because the scale doesn't always show the full story. So, doing all three, incline, decline and flat isn't stupid, as I said before, everyone is different and have different genetics.

Cory11, forearms are one of the main 10 body parts people should train, people also neglect the calves.

 

I do alot of Research online and with it i just broke a plateau i was in for 3 months i try to target every muscle but... Its not easy with just a benchpress and 1 dumbbell. i joined a gym today I think everyone should as there is alot of great people who can help you that have alot more experience then you... I joined World's Gym today and its by FAR the best decision i have made that deals with my fitness. Its only $30 a month where im at. plus alot of hot chicks in tight little shorts working out ooo yeah I told you guys i ramble on about stuff im bad about that peace out peepz also wagwannadon u spelt my name wrong lol =D

 

I am planning on starting working out as soon as i can be bothered to go buy some equipment. So, i guess i'll try your guide -the suppliments.

Artificial shit is a con.

 

If i were you i would just go to gem in long run it will be way cheaper u cant get anywhere at home inless u got a couple hundred bucks of equipment i have been working out at home for 2 years ... i got a standard bench with a straight bar... i am currently only benching 200 pounds .. i dont bench anymore cause i am in the belief that it builds false muscles that dont provide much strenght well good luck btw i take no supplements there rubbish lol also i dont know if this is allowed or not but try abcbodybuilding.com to build up a routine and get some great info on bodybuilding...

 

Why are you in belief that benching more than 200 lbs. builds, unusable muscles.

 

this is bullshit, its just working different muscles doing half ass excercises. im 165 pounds 5 5 and im curling 45 an arm, have put on 40 pounds since september. thats not how you work out doing half ass aerobic weights n.o. xplode is an amazing product but this guide is total shit

you work bicepts with tricepts
pex with lats
abs with lower back

etc etc NOT CHEST WITH TRICEPTS this guide is the most pathetic thing ive ever seen put together by some people who dont know anything. drink your own body weight in water daily? im on 3 liters + of water a day

you do not mix n.o. xplode in a bottle of water but rather in a half liter mug, two scoops on work out days 1 on off. whey product you take AFTER WORK OUT and during the morning if you are not having another source of protein

drinking lots of milk helps, 2 liters+ a day

im not going into more detail but i have mass building books, my dads a physician and ive been in kickboxing for three years ive got advice from REAL BODY BUILDERS not some half baked guys who bench 120

 

None of the exercises are half-ass, if done correctly. Your 5'5", 165 lbs., congrats, thats nothing special. You can curl a 45 per hand, thats great and all, but curling max honestly means nothing to me, or anyone for that part. 40 lbs. in 8 months is called a growth spurt, it happens when your only 5'5", you'll be getting more. None of the exercises are aerobic, its heavy weight lifting less repetitions, to gain mass. No- Explo has no long term effects of which we know. For all we know it could be destroying functions of the body, so you can't say it's a great product. Also you don't put lats into a workout, they are considered back, and are one of the sections you should work out when working back. You don't work biceps with triceps because it working the same part of the arms. You want to isolate two different sections of the body to get optimum mass. You should work tri's with back because many tri exercises incorporate your back. Biceps should be worked with chest. I never said chest with triceps, which proves you didn't read anything. 3 liters of water is about 100 oz., so you drink 100 oz. of water and 66 oz. of milk which is a joke. You don't need that much milk, milk is basically skimmed fat. You don't take no-explo when you don't workout, thats how you gain unwanted fat my friend. You can take whey up to 4 times a day before and after workouts, its protein, you can take it whenever. Yeah...i'm half baked an 120 lbs., try 6'1" 195 and can rep 255 about 14 times. Nice try...

 

do you even know whats in n.o. xplode? i havnt grown an inch since last june and sorry if you dont know how to isolate muscles. milk is high quality protein. no xplode increases bloodflow and heartrate, creatine helps restore and build muscles therefore you do take it everyday to maintain the balance.




n.o. xplode my friend, is creatine not a mass gainer full of calories and protein(which is great too if you get out more) but its not going to make you gain weight, in fact you lose weight off it as it increases your entire bodies performance

my diets a joke? whats a joke is your workout

heres my work out now as im out of the gym and just doing what i can from home

monday-cardio night at kickboxing two hours strait

tuesday-
8 curls
8 reverse curls
8 tricept extentions
50 crunches
20 push ups
two minute wait
repeat 5 more times

wednesday- kickboxing fight night working pads and each other

thursday-
8 curls
8 reverse curls
8 tricept extentions
50 crunches
20 push ups
two minute wait
repeat 7 more times

friday- cardio and abs
5 minute sprint followed by rest
4 sets of 50 crunches
run 1 mile

saturday-
8 curls
8 reverse curls
8 tricept extentions
50 crunches
20 push ups
two minute wait
repeat 7 more times

sunday- sweating while playing super smash brothers might go for a jog


i get 6000 calories+ a day and eat five meals daily along with a large amount of liquids, it keeps me going and im outperforming everyone else so evidently my program which was set up by a medal holding body builder works. he just happens to be same height as you, but has an additional 60 pounds, cops are no lightweights in canada

 

I know exactly how to isolate muscles, its simple. Milk is only good protein if its not drunk in mass amounts such a 66 oz. Your putting to much protein in and gaining far too much fat. You don't take no-explo on days off. There are no long term effects of which we know, there could be horrible effects down the road. Its a fairly new product only about 4-5 years out on the market. Creatine gives you a lot of water weight...you don't lose weight at all. You workout the same body parts every other day, thats horrible. All you do is workout bi's and tri's...your not even maximizing your body's mass. No legs, no forearms, no lats, no calves, no delts, no chest, no back and no lower back, thats not even a full weekly workout...you give yourself only one day for the muscles to heal.

 

Brandeis is right, and you need to cycle on and off from Creatine products because your body produces them by itself, so if you take it from outside sources your body will stop producing it, just like Steroids, you need to cycle off and on them so your body produces it's own testosterone every now and then.

Creatine is a fuel for the muscle, a pre workout Creatine product like N.O Xplode, why would you take it if you won't be working out?

Whey is derived from milk, milk itself is a poor form of protein.

Owain, your routine is very bad as well.

 

I don't suppose anyone could help me? I'm 15, fairly strong and need to turn my tits into strong solid thingys (pecs you call em?) I need to know what to use, what kg, times of use etc: TYVM