I want muscles

[rmorse]

if you want upper chest, I suggest doing a lot of bench press and incline bench press.

do a warm up of whatever you can bench press 10 to 15 reps. do this once or twice. then stretch. ALWAYS, ALWAYS stretch properly.

then do like 3 sets of what weight you can bench 5 times. and finish up with another 10 reps of the warm up weight.

after this work out, go work on your triceps. gaining strength and building mass on your triceps will help your bench routines. work on chest and backarm on mon, wed, fri

for tue thur and maybe sat, work on curls and abs.

that was my personal routine.

Awesome, thanks for the advice!

 

[coltergeist]

go talk to one of the trainers at the gym and get him to set you up on a program. easy

 

[bluehairman]

anyways, since your taking protein supplements i hope you plan to work that protein off. protein + not working it off = FAT.
as i said before (i'm not sure if you saw) any sharp pains on muscles or in your joints is a sign your doing something wrong, and you should stop however your doing the workout that's causing the problem.

depend on the weight of the bar, i would use that as a warm-up or maybe some small weights on. (for bench)

i would advise your wait before working on your triceps.. they are not very strong muscles and you wont barely be able to lift anything with them.
do SLOW push-ups for a few weeks to help get your triceps started.
once you can lift some weights with them, i recommend you work them out more than you biceps, as they take much more of your arm than your biceps.

you have to do funky workouts to work the triceps too. no matter what you do for them, you must keep your arms locked, or it could result in injury (weights falling on you... happened to me ) and wont work out the triceps as much

 

[rmorse]

Hey all.

I want muscles. I want to look good. Anyone know of where I can get a worksheet kinda deal on what to do? And don't say "go to the gym". I mean, come on. I know I have to do that. I don't know how though. I go to my school gym, and there are hundreds of machines. I don't know what to do.

So, does anyone have something that tells me: mon/wed/fri, do push ups/bench press/leg squats/whatever. tues/thurs, do whatever

Do you know what I mean?



What I really want is upper chest. I have little fat on me. I am mostly lanky. Any suggestions?

 

[radioaktiv]

http://forum.bodybuilding.com/
plenty of good info there

(the Misc. section alone is worth checking out)

 

[rmorse]

FYI - If this thread goes down hill like your last one expect some infractions. You cant just mouth off, (knowing better) then expect a MOD to clean up the mess you helped make.

Have you learned to use the suggested ignore feature yet?

Understood. Is there any way I can get the info back?

 

[haynchinook334]

you wanted upper body right?

 

[ElJefe]

push-ups! do them everynight before you take a shower. do 4 sets a night i do 4 set of 25reps.
but start out at 4 sets of 1-15 reps...work your way up.
one thing to remember while working out:
"pain is weakness leaving the body"
if you stick with it you'll see results in a month.

 

[haynchinook334]

Monday: CHEST


Flat bench: 215lbs 3 sets of 10 to 15 reps
Incline: 215lbs 3 sets of 10 to 15 reps
Decline: 215lbs 3 sets of 10 to 15 reps

Butter fly:

Flat bench: 100lbs 3 sets of 10 to 15
incline: 100lbs 3 sets of 10 to 15
decline: 100lbs 3 sets of 10 to 15

dips: 3 sets of 15 with a 45 lbs plate straped to waist.

incline sit with a 45lbs plate for 2 min.
flat sit ups for 2 mins

4 mile run

 

[Oddball]

Understood. Is there any way I can get the info back?

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