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bench press

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Offline noshirt

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bench press
« on: March 13, 2005, 06:09:49 AM »
ok i'm trying to build muscle so i do:

8 reps 135
6 reps 145
4 reps 160
2 reps 175
1 rep 185

does that work for a set

Linkback: https://www.gynecomastia.org/smf/index.php?topic=704.0

Re: bench press
« Reply #1 on: March 13, 2005, 11:03:09 AM »
i believe generally for hypertrophy (muscle building), reps of 8-12 are best. usually whenever i do bench, i do some warmups of about 95 and then 3 sets of 10 reps at 135 lbs. most people respond differently and its best to try around but generally 8-12 is best. i also recommend doing dumbell benches. great for stabilizer muscles

Re: bench press
« Reply #2 on: March 13, 2005, 11:07:13 AM »
oh and remember to change up your sets every couple weeks to prevent your body from adapting. some weeks i will barbell bench, then switch to dumbells, flys, or add in some dips. change up the reps too. do some 3x10s or maybe 4x8s. i always lift and then decide which workout makes me feel like i am getting a better workout and then i will stick to that. and remember DIET AND SLEEP ARE THE SECOND MOST IMPORTANT THINGS. get a lot of protein. try getting x grams of protein (x being your bodyweight in pounds). egg whites, chicken, protein powders are all great choices.

Re: bench press
« Reply #3 on: March 17, 2005, 01:23:28 PM »
This is a repost from another thread, from me...


If you want to lose weight, try doing circuit training. I have lost weight this way:

1. Cross-trainer for 20 mins (70-85RPM), 5 mins cooldown

2. Bench press / dumb bells 2 sets flat, 2 sets inclined (good if you have gyne like me and turn those breasts to pectoral muscles)

3. The usual dumb bell exercises: for biceps, triceps, shoulders, back

4. Use some machines for your legs if you want

5. Treadmill: 2 min brisk walking, 6 min sprint/fast jog, 2 min cooldown

6. Do 2, 3, 4 again

7 Treadmill: 2 min brisk walking, 15 min fast jog, 2 min cooldown

Do this for like 3 times a week. I've been doing it for about 3 months now. My gyne doesn't look too bad under a shirt as my chest is starting to form. When I take them out, though it's still kinda shows. I'll see if there are improvements after a year or two. If now then I'll consider surgery...but from the looks of it I might just pull it off on workouts!! No pain no gain! Increase your weights every few weeks.

Good luck!

Re: bench press
« Reply #4 on: March 22, 2005, 03:29:32 AM »
I've always heard that Squats actually help your chest muscles grow, since the legs release more testosterone when worked out. So, don't forget to get them legs pumping on off-chest days.

Re: bench press
« Reply #5 on: March 22, 2005, 10:30:27 AM »
You should prolly do your 135 8 rep warm up and go straight for the heavy stuff.  Even try partial strong zone reps at 185 i bet you can bust out 12 of em or more, and it will work your chest big time.

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