Male, 19yrs, 65kg, Hight 6,2 ft. I want to bulk up, especially on my chest which is a bit far behind (I think- can anyone confirm that from the weights I describe?)
I can do 3x3 sets 10-15 reps as follows:
Bench press 40kg
Incline bench press 25kg
Arm curl 30kg (15 each arm)
triceps machine (don't know what its called) 30kg (15 each arm)
military press (shoulders) 40kg
How often should I do the bench press/incline and is 3x3 sets 10-15 reps good?
I'd do a bit lower reps and a bit higher weights and do dumbell flies aswell as bench press and incline press.
Flies could help if your working specific chest?
What do you squat and deadlift?
Has no one else spotted his press is the same as his bench? :/
70-80% intensity 8-10 reps for power
ish, it seems to work best
Agreed on the weight. Im 65 kilos and 5 ft 11 (Only just grew 2 inches, still havent fleshed out) and Im quite a bit too thin.
If you want to target the pecs and thier size then something like this would suit you well:
Bench Press 3 x 8
Incline Dumbbell Press 3 x 8
Dips 3 x 8
That is probably all the work you need as a noob, if you throw in some heavy triceps and heavy shoulders on a seperate session they will help as a unit to improve your pressing prowess.
So basically I would recommend a split like this
Squat day - squats and legs
Bench day - Bench press and chest stuff (some limited bicep work)
Deadlift day - deads and back stuff (inc rear delts)
Shoulder day - Military press and triceps
What do you mean by 10-15? Is that 10 reps then 15 reps in the same set? Or is it 10 reps or 15 reps, depending how you feel?
I dont get why loads of people in other forums think that if it involves a gym, Adonis is the port of call. These people don't know the difference between powerlifting, weightlifting and bodybuilding, and just assume that anyone with a six pack knows what they are doing, no matter what the goal and who the person.